Programação do feriado:
Quinta – 10:30
Sexta – Votação no quadro do box
Sábado – Fechado
CrossFit Pinheiros – CrossFit
Progressões Push Press
a. Set-up: Take bar from supports or clean to racked position. The bar sits on the shoulders with the grip
slightly wider than shoulder width. The elbows are below and in front of bar. Stance is approximately
shoulder width. Head is tilted slightly back allowing bar to pass..
b. Dip: Initiate the dip by bending the hips and knees while keeping the torso upright. The dip will be
between 1/5 and 1/4 of a squat in depth.
c. Drive: With no pause at the bottom of the dip, the hips and legs are forcefully extended.
d. Press: As the hips and legs complete extension the shoulders and arms forcefully press the bar overhead
until the arms are fully extended.
Push Press (EMOM 8´ @ 90-100% 1RM SHOUDER PRESS)
A carga é baseada no percentual do 1RM do Shoulder Press!!
5 Pull-up (RX+ C2B)
5 Shoulder Press 2 KB (ou dumbbell) 16/8 kg (RX+ 20/12)
5 Thrusters 2 KB