CrossFit Benchmarks – The Girls

Os Benchmarks são exemplos de WODs  (treinos) padronizados que servem como parâmetro avaliativo da evolução do praticante.
A ideia é refazer periodicamente e comparar os resultados, seja diminuindo o tempo para terminar ou aumento de repetições. Neste post vou colocar todas as meninas, as antigas e as novas.

 

THE GIRLS 

Angie
For time:
100 pull-ups
100 push-ups 100 sit-ups
100 squats

 

Barbara
5 rounds, each for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Descansar 3 minutos entre os rounds

 

Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats

 

Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

 

Diane
21-15-9 reps for time of:
225/155 deadlifts
Handstand push-ups

 

Elizabeth 21-15-9 reps for time of:
135/95 cleans
Ring dips

 

Fran 21-15-9 reps for time of:
95/65. thruster
Pull-ups

 

Grace
For time:
135/95 clean and jerks, 30 reps

 

Helen
3 rounds for time of:
Run 400 meters
pood kettlebell swings, 21 reps
12 pull-ups

 

Isabel
For time:
135/95 snatches, 30 reps

 

Jackie
For time:
1000 meter row
45/35 thruster, 50 reps
30 pull-ups

 

Karen
For time:
150 wall-ball shots, 20/14

 

Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
1½-body-weight deadlift
Body-weight bench press
¾-body-weight clean

 

Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

 

Nancy
5 rounds for time of:
400-meter run
95/65 overhead squats, 15 reps

______________________________________________________________________________________________

(Pausa para os comerciais) – Confira o livro de Receitas CONSTRUINDO UM RX – 40 SUPER RECEITAS. Clique aqui

______________________________________________________________________________________________

THE NEW GIRLS 

Annie
50-40-30-20-10 reps for time:
Double-unders
Sit-ups

 

Eva
5 rounds for time of:
Run 800 meters
2-pood kettlebell swings, 30 reps
30 pull-ups

 

Kelly 5 rounds for time of:
Run 400 meters
30 box jumps, 24-inch box
30 wall-ball shots, 20-lb. ball

 

Lynne
5 rounds for max reps of:
Body-weight bench presses
Pull-ups

 

Nicole
20 minutes of:
Run 400 meters
Max rep pull-ups

 

Amanda
9-7-5 reps for time of:
Muscle-ups
135/95  squat snatches

 

Gwen

Clean and jerk 15-12-9 reps – Touch and go – sem largar a barra

 

Marguerita

For time of:
50 Burpee
50 Push-up
50 Jumping-Jack
50 Sit-up
50 handstand push-up

 

Candy

Five rounds for time of:
20 Pull-ups
40 Push-ups
60 Squats

 

Maggie

Five rounds for time of:
20 Handstand Push-ups
40 Pull-ups
60 One legged squats, alternating legs

 

Hope

Three rounds of:
Burpees
75/55 pound Power snatch
Box jump, 24″ box
75/55 pound Thruster
Chest to bar Pull-ups

O meu favorito é o Linda. Em breve posto os Heros.

 

Abraços, Lincoln Almeida