Finalmente podes ir de férias! Disponibilizámos hoje a edição 2019 dos WOD’s de verão. Um conjunto de 10 treinos simples para fazeres em qualquer lugar e sem equipamento. Criados e testados nos U.S.A. pelos nossos coaches Tiago e Marta. 

Aproveita a oportunidade para tirar aquele amigo especial da espreguiçadeira e juntos, desafiarem-se nestes workouts desenhados com base na filosofia do CrossFit: movimentos funcionais constantemente variados e realizados com alta intensidade!

Bons treinos!

Coach T

1. Power Endurance (35 a 45 min)

A. Warm-up

Run 1,5km (8-10′)

Then:

12x 40″ON / 20″ Rest

• 1′: Down ups
• 2′: Air Squats
• 3′: Jumping Jacks

B. Main Set (17′)

5 Sets of

60″ AMRAP:

• 1 Burpee (no jump needed)
• 1 Shuttle Run (30mts)

Rest 3′

2. Walk in the Park (35 a 45 min)

A. Warm-up

3 Sets (6′)

• 20 plank shoulder taps
• 10 hollow rocks
• 10 arch rocks

B. Strength

Every 2′ x 5 Sets:

• 10 Pike Push Ups (elevated feet)
• 10 V-Ups

C. WOD

For Time:

• 400m walking lunge (40x10mts)

Every 10m alternate between: 8/5 push-ups & 10/8 sit-ups

3. Sand Partner (40min)

A. Warm-up

2 Sets

• 20 one leg deadlift
• 10 wall squats
• 5 inch worms

B. Strength

3x Every 3′:

• 10m crab walk
• 10m duck walk
• 10x partner squat

C. WOD

4 full rounds:

• 20m partner drag (backwards pulling by the forearms)
• 10 sync burpees
• 20m partner carry (fireman)
• 10 sync squat jumps

(A, then B x 4)

Buy out: 800m Run

4. Six or Nothing (28min)

6 sets of 3’AMRAP + 2’Rest

• Set 1: 10 air squats + 10 sit ups
• Set 2: 10/7 push ups + 10 back extensions
• Set 3: 10 reverse lunges + 10 V-ups
• Set 4: 10 burpees + 10 “box” jumps
• Set 5: 10 jumping lunges + 10 mountain climbers
• Set 6: 10 jumping jacks + 10 arch rocks

5. Burning minutes (30min)

30′ EMOM:

• Even minutes: 20-30 Air Squats
• Odd minutes : 10-15 Burpees

6. God give me a Rig (30min)

15′ AMRAP – Rest 5′ – 10′ AMRAP

• 5 pull ups (10 TRX Rows)
• 10/7 push ups
• 10 sit ups

7. Aquaman (30-45 min)

A. Warm-up

3 sets:

• 2′ run (increase speed each round)
• 2′ swim (breaststroke/back/crawl)

B. Conditioning

• 2′ Máx. effort run (legs under water, waist line)
• Same distance swiming AFAP

C. Main Set

3-5 rounds:

• 50-100 mts swim (=90″)
• 400m run (dry sand)
• 10 burpees

Rest 2′

8. Runpees (35 min)

For Time:

• at 0′: 100 Burpees
• at 10′ : 1,5km run
• at 20′ : 100 down ups
• at 28′ : 1,5km run

9. Jump Around (40min)

A. Warm up

Run for 10′

EMOM: 10 air Squats

B. Strength

5 Sets

• 10 squat jumps
• 10 broad jumps (2/1,5m)

Rest 2′

C. WOD

40″ ON / 20″ OFF, até completar:

• 30 roll to squat to full extension
• 40 burpees + jump with knees to chest
• 50 push ups (🚹clap/ 🚺hand release)

10.  Oh! My glutes! (35 – 40min)

5′ Squat Mobility (ankles, knees, hips)

5 RFT:

• 20 (10L+10L) Pistols (Alternative: pistol lunges)
• 30 (15L+15L) Hip Thrusters (opposite leg up)
• 40 (20L+20R) Split Squats
• 500m Run

Rest 2′

Then:

• 50 X V-ups

• Para gestão de tempo e relógio, usar a app SmartWOD Timer, disponível para iOS e Android.
• Para medir distâncias de percursos para correr, basta usar o simples Google Maps.
• Importante: Identifica a @crossfitalphaden nas tuas publicações dos treinos.

Vamos estar atentos às vossas férias.