Janeiro 2018 // Archive

Date based archive
16 jan

CrossFit Ibirapuera – CrossFit

Warm-up

Tabata Jump Rope Drill Set #2- 8 intervals (No Measure)

1 – Alternating legs;

2 – Fast High Knees;

3 – Split Skips;

4 – Single Leg Hopes (5 Jump. each leg);

5 – Star Skips;

6 – Alternating Double Hopes;

7 – Double Under;

8 – Double or Triple Under;

Weightlifting

Back Squat (1×10@Bar; 1×6@65%; 3×6@70-75%)

Metcon

Metcon (Time)

For Time:

21/15/9, Deadlift, 225/155

15/9/6, T2B

Cash Out:

240 Double Unders (4′)
TC: 12′

15 jan

CrossFit Ibirapuera – CrossFit

Warm-up

Warm Up Pistol + HSPU (No Measure)

2 rounds:

2 minutes – 3 rolls to candlestick + 7 ring dips or parallette push up

2 minutes – 60 seconds (accumulated) of Hollow Rocks or Hollow Holds

1 minute – 30 seconds of Nose-to-Wall Handstand Hold + 10 Shoulder Taps

Weightlifting

Snatch Complex 4 (Sn+Bal+OHS) (7×1@75%)

Snatch (EMOMx7: Complex@75% of:

1 Power Snatch

1 Snatch Balance

1 OHS
4′ W.U.:

1×1@55%

1×1@65%

1×1@70%

Metcon

10′: Metcon (AMRAP – Rounds and Reps)

AMRAP:

8 OHS, 135/95

10 HSPU

12 BJO, 24”/20”

14 jan

CrossFit Ibirapuera – CrossFit

Warm-up

Clean Complex Warm Up (No Measure)

3 Rounds:

10 Hindu Push Up

10 Air Thrusters

20” Burgener Rack Stretch

30” Barbell Stretch for Ankle Mobility

Weightlifting

Clean Complex 2 (Pull+P. C.+P.J. / EMOM 8′) (8×1@75-80%)

1 Clean Pull

1 Power Clean

1 Push Jerk
5′ W.U.:

1×1@55%

1×1@60%

1×1@65%

1×1@75%

Metcon

Metcon (Time)

1000m Row / 2 Laps Run

– Then –

4 Rounds:

7 High Hang Squat Clean, 95/65

7 Burpees Over the Bar

– Then –

50 Weighted Sit Ups, 25/15
TC: 16′

13 jan

CrossFit Ibirapuera – CrossFit

Warm-up

Weightlifting

EMOM 7′

2 DB Power Cleans

2 DB Push Press

2 DB OH Lunges (each leg)

Metcon

Metcon (Time)

For Time

200m Run (TIRO)

21 C2B Pull Up

21 DB Push Press, 50/35

21 DB OH Lunge, 50/35

200m Run (TIRO)

15 Pull Up

15 DB Push Press, 50/35

15 DB OH Lunge, 50/35

200m Run (TIRO)

09 T2B

09 DB Push Press, 50/35

09 DB OH Lunge, 50/35
TC: 15′

12 jan

CrossFit Ibirapuera – CrossFit

Warm-up

Metcon

Metcon (Time)

Teams of 3:

100 Cal Row, 100 Burpees OTB

80 Cal Row, 80 Hang Power Cleans (135/95)

60 Cal Row, 60 Front Squats (135/95)

40 Cal Row, 40 Push Jerks (135/95)

20 Cal Row, 20 Clusters (135/95)

11 jan

CrossFit Ibirapuera – CrossFit

Warm-up

O OPEN é uma competição online que ocorre durante 5 semanas. Os WOD’s são “liberados” toda quinta-feira, e teremos até segunda-feira para fazer o WOD e PRINCIPALMENTE adicionar seu score ao site oficial da CrossFit. O WOD deve ser realizado em um Box filiado, como o nosso @cfibirapuera …o OPEN é uma das 3 fases de uma seleção no qual os 40 melhores de cada região serão selecionados para uma etapa regional (presencial), e então para o CrossFit Games.

A inscrição começará em 11 de janeiro de 2018, e não deixe de participar, essa é uma excelente forma de avaliar-se em relação ao mundo. Vejam as datas:

18.1 – FEVEREIRO 22-26





18.2 – MARÇO 1-5





18.3 – MARÇO 8-12





18.4 – MARÇO 15-19





18.5 – MARÇO 22-26



Specific Warm Up 14.3 (No Measure)

Bear Crawls

InchWorms

4 Rounds:

10 Good Morning (barbell)

5 Lateral Step Up (each leg)

20 Double Unders

Weigth Deadlift

1×10 Barbell

1×6, 105/65

1×4, 115/75

1×3, 125/85

1×2, 135/95

Metcon

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″

10 jan

CrossFit Ibirapuera – CrossFit

Warm-up

General Gymnastic Warm Up (No Measure)

1′ KB Swing

30 seg rest

1′ AbMat Sit up

30 seg rest

1′ Row

30 seg rest

1′ Toes2Ring

30 seg rest

1′ Air Bike

30 seg rest

1′ Rope Climb

30 seg rest

1′ OH Lunge w/ Plate, 25/45

30 seg rest

1′ Ring Dips

30 seg rest

1′ Double Under

30 seg rest

1′ HSPU

Weighted

EMOM 7′

Man Maker

Plank

Push-up

One-armed dumbbell row

Squat

Thruster

Metcon

Metcon (Time)

For Time:

5 Rounds

20 Wall Ball, 20/14

30 KB Swing, 24/20
TC:12′

09 jan

CrossFit Ibirapuera – CrossFit

Warm-up

Performance 1 (No Measure)

2 Rounds For Quality:

200m Farmer Carry

10 Sec Ring Support

10 Arm Bent Over Row

10 Alt PushUp Shoulder Taps

Weightlifting

Hang Clean (1×5)

HANG SQUAT CLEAN

EMOM 8′

Minutes 1-2 – 65%

Minutes 3-4 – 70%

Minutes 5-6 – 75%

Minutes 7-8 – 80%

Metcon

9′: Metcon (AMRAP – Reps)

20 T2B

25 Push Press (95/65)

30 PushUps

08 jan

CrossFit Ibirapuera – CrossFit

Warm-up

3 Rounds:

200m Row/Run

15 Split Jump (each leg)

10 Beat Swing

5 Bicep Curls (light)

Weightlifting

EMOM 8′

5 DB Cluster

Metcon

10′: Metcon (AMRAP – Reps)

30 Chest to Bar Pull-ups

20 Front Rack DB Lunges (35/50)

10 Burpees

07 jan

CrossFit Ibirapuera – CrossFit

Warm-up

Tabata Jump Rope Drill Set #1- 8 intervals (No Measure)

1- Singles;

2- Split Skips;

3- Alternating legs;

4- In and out;

5- High knee;

6- Butt Kickers;

7- Double Under;

8- Double Under or Triple Under;

*Go through the series 1 time. Spending 20 seconds at each movement and resting 10 seconds between movements

Weightlifting

Hang Snatch (1×5)

HANG SQUAT SNATCH

EMOM 8′

Minutes 1-2 – 65%

Minutes 3-4 – 70%

Minutes 5-6 – 75%

Minutes 7-8 – 80%

Metcon

Metcon (AMRAP – Reps)

*AMRAP 3:

20/18 Cal Row = 100 DU = 200 Run

*Power Snatches (95/65)

Rest 2:00

*AMRAP 3:

20/18 Cal Row = 100 DU = 200 Run

*Power Snatches (115/80)

Rest 2:00

*AMRAP 3:

20/18 Cal Row = 100 DU = 200 Run

*Power Snatches (135/95)
* AMRAP – SNATCHES

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