CrossFit WODs

Date: Monday, May 19, 2025

Theme: Barbell Cycling and Gymnastics Ladder

Aquecimento (10-15 minutos)

5 minutes of light cardio (e.g., Rowing, Air Bike, or Jump Rope)

Alongamento dinâmico e mobilidade:

PVC Pipe Pass Throughs (10 reps)

Shoulder internal/external rotations with a band (10 reps each direction per arm)

Jumping Jacks (20 reps)

Air Squats (10 reps)

Ring Rows (10 reps, adjust difficulty)

Date: Sunday, May 18, 2025

Theme: Strength and Longer Conditioning

Aquecimento (10-15 minutos)

5 minutes of light cardio (e.g., Rower, Ski Erg, or light jog)

Alongamento dinâmico e mobilidade:

Air Squats (10 reps)

Walking Lunges (10 each leg)

Thoracic Spine Rotations (10 each side)

Banded Shoulder Distraction (1 minute each arm)

Couch Stretch (1 minute each leg)

Date: Saturday, May 17, 2025
Theme: Partner WOD – Work Together!
Aquecimento (10-15 minutos)
5 minutes of light partner cardio (e.g., Partners row/bike together for 5 minutes, switching every 30 seconds)
Partner Dynamic Stretching and Mobility:
Partner Assisted PVC Pass Throughs (10 reps)
Mirror Squats (Facing partner, hold hands, squat together – 10 reps)
Partner Wheelbarrow Walk (Walk on hands while partner holds feet – 20 feet each)
Partner Band Pull-Aparts (Use a resistance band, partners pull against each other – 10 reps)

Date: Friday, May 16, 2025
Theme: “Chipper” – Grind Through the Reps

Aquecimento (10-15 minutos)
5 minutes of light cardio (e.g., Rower, Ski Erg, or light Jog)
Alongamento dinâmico e mobilidade:
PVC Pipe Pass Throughs (10 reps)
Good Mornings with PVC Pipe (10 reps)
Walking Lunges with overhead reach (5 each leg)
Thoracic Rotations (10 each side)
Light barbell or PVC pipe muscle cleans (5 reps)

Data: 13 de maio de 2025

Theme: EMOM – Pacing and Consistency

Aquecimento (10-15 minutos)

5 minutes of light cardio (e.g., Assault Bike, Ski Erg, or light Jump Rope)

Alongamento dinâmico e mobilidade:

Mobilidade dos ombros (por exemplo, puxar a banda, círculos de braços)

Mobilidade da anca (por exemplo, esticar o Homem-Aranha, baloiçar as pernas)

Torções do tronco (10 repetições de cada lado)

Terapia de agachamento contra uma parede ou um equipamento (foco na profundidade e mobilidade do tornozelo)

Date: May 12, 2025

Theme: Strength and Conditioning – Heavier Lift and Bodyweight

Aquecimento (10-15 minutos)

5 minutes of light cardio (e.g., Rowing, Jumping Jacks, or Air Bike)

Alongamento dinâmico e mobilidade:

Vaca Gato (10 repetições)

Bird Dog (10 repetições de cada lado)

Lunges com torção do tronco (5 de cada lado)

Pec Stretch na parede ou num equipamento (30 segundos de cada lado)

Data: 9 de maio de 2025

Theme: Short, Intense Metcon with Skill Practice

Aquecimento (10-15 minutos)

5 minutes of light cardio (e.g., Rowing, Assault Bike, or Jogging in place)

3 Rounds of:

10 Passagens (ou deslocamentos) de PVC

10 Agachamentos aéreos

10 flexões para o cão descendente

10 segundos (de cada lado) Couch Stretch (utilizando uma parede ou um equipamento)