Ya estamos en temporada de CrossFit Games, aquí hay un video del heat final de los Seccionales de Carolina. La rutina: 60 double unders, 30 burpees, 500m row, 30 GHD sit ups, 500m row, 30 one arm kettle bell snatch, 30 overhead weighted lunges.....60 double unders.....done.
DARE TO BE GREAT!
The Women's Final Heat from the Carolina Sectionals by CrossFit Again Faster - video [wmv] [mov]
DARE TO BE GREAT BEYOND BELIEF!
The Women's Final Heat from the Carolina Sectionals by CrossFit Again Faster - video [wmv] [mov]
DARE TO BE GREAT BEYOND BELIEF!
WOD
Para tiempo:
For time:
!
150 Push-ups
!
*Cada vez que paras y descansas con el pecho en el piso (o las rodillas) esto constituye un penalty. Si este es el caso, debes inmediatamente hacer 10 Jumping Squats y 20 Butt-kicks. Una vez terminas con tu penalty continúa con tus push-ups.
Para tiempo:
For time:
!
150 Push-ups
!
*Cada vez que paras y descansas con el pecho en el piso (o las rodillas) esto constituye un penalty. Si este es el caso, debes inmediatamente hacer 10 Jumping Squats y 20 Butt-kicks. Una vez terminas con tu penalty continúa con tus push-ups.
DARE TO DREAM
*Everytime you stop and rest with your chest (or knees) on the ground this constitutes a penalty. If a penalty is counted, you must immediately perform 10 jumping squats and 20 Butt-kicks. Once the penalty is completed continue with the push ups.
FUCK THE SYSTEM!
* Puedes descansar en una posición de pike (la parte de arriba del push-up), pero una vez que no puedas hacer un push-up y necesites descansar en el piso, se te contará un penalty y tendrás que hacer tus jumping squats y butt-kicks.
BUYACA!FUCK THE SYSTEM!
* Puedes descansar en una posición de pike (la parte de arriba del push-up), pero una vez que no puedas hacer un push-up y necesites descansar en el piso, se te contará un penalty y tendrás que hacer tus jumping squats y butt-kicks.
*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and the jumping squats and butt-kicks must be completed.
DARE TO DREAM!
DARE TO DREAM!
ENDURANCE TRAINING
Intervals +
3+ Horas antes ó después de tu WOD de Fuerza y Acondicionamiento
Intervals +
3+ Horas antes ó después de tu WOD de Fuerza y Acondicionamiento
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Elige UNA de las siguientes disciplinas:
Chose ONE of The Following Sports:
Swim/Nadar: 2 x 25m/y (30sec recovery, hold within 1 sec of each other) + 2 x 50m/y (30sec recovery, hold within 2 sec of each other) + 2 x 100m/y (45sec recovery, hold within 4 sec of each other) + 2 x 200m/y (1 min recovery, holding within 6 sec of each other)
Bike: 4 x 5k holding best possible pace. Not slowing more then 10sec in even/odd directions if outside. 2min recoveries.
Run/Correr: 2 x 800m holding best possible pace. Not slowing more then 3 sec. 2 min recoveries + 2 x 1k holding best possible pace. Not slowing more then 5 sec. 2 min recoveries
C2: 2 x 1k holding best possible pace. Not slowing more then 3 sec from best interval. 2 min recoveries + 2 x 1200m holding best possible pace. Not slowing more then 5 sec from best interval. 2 min recoveries
Elige UNA de las siguientes disciplinas:
Chose ONE of The Following Sports:
Swim/Nadar: 2 x 25m/y (30sec recovery, hold within 1 sec of each other) + 2 x 50m/y (30sec recovery, hold within 2 sec of each other) + 2 x 100m/y (45sec recovery, hold within 4 sec of each other) + 2 x 200m/y (1 min recovery, holding within 6 sec of each other)
Bike: 4 x 5k holding best possible pace. Not slowing more then 10sec in even/odd directions if outside. 2min recoveries.
Run/Correr: 2 x 800m holding best possible pace. Not slowing more then 3 sec. 2 min recoveries + 2 x 1k holding best possible pace. Not slowing more then 5 sec. 2 min recoveries
C2: 2 x 1k holding best possible pace. Not slowing more then 3 sec from best interval. 2 min recoveries + 2 x 1200m holding best possible pace. Not slowing more then 5 sec from best interval. 2 min recoveries
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