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CROSSFIT EM CASA

1 0 0 W O DS
100 TREINOS

PARA FAZER EM CASA

NÃO É NECESSÁRIO MUITOS EQUIPAMENTOS

PARA CUIDARES DO TEU FITNESS

A BELEZA DO CROSSFIT É O FACTO DE SER POSSÍVEL DE TREINAR EM


QUALQUER LUGAR E COM POUCO EQUIPAMENTO. TREINOS À BASE DE
EXERCÍCIOS SÃO ÓPTIMOS PARA TE AJUDAR A ATINGIR OS TEUS
OBJECTIVOS, SEJA EMAGRECIMENTO, AUMENTO DE MASSA MUSCULAR
OU AUMENTO DA DEFINIÇÃO.

O TREINO ESTÁ ADAPTADO PARA QUE O POSSAS FAZER NO CONFORTO DA


TUA CASA, NO ENTANTO ALGUNS EXERCÍCIOS PODERÃO SER
DESAFIANTES POR ISSO FICA À VONTADE DE AJUSTAR ALGUM DELES SE
PRECISARES.

ATENÇÃO: A PRESCRIÇÃO DESTES TREINOS NÃO CONTEMPLA


CONDICIONANTES FÍSICAS. SE TIVERES ALGUMA CONDICIONANTE DE
SAÚDE PODES ENTRAR EM CONTACTO CONNOSCO PARA TE AJUDAR-MOS:

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100 TREINOS

PARA FAZER EM CASA

A TUA BOX EM TUA CASA

O  OBJECTIVO É COMPLETARES OS TREINOS DO NÚMERO 1 ATÉ AO


NÚMERO 100. SÃO TODOS DIFERENTES E SE QUISERES PODES MUDAR A
ORDEM DOS MESMOS OU ATÉ FAZER 2 WODS NO MESMO DIA. GARANTE
QUE AQUECES CONVENIENTEMENTE BEM ANTES DE INICIARES OS
TREINOS. PARA O TEU AQUECIMENTO COMPLETA A PARTE A E DEPOIS A
PARTE B.

PARTE A PARTE B

2 ROUNDS

25-20-15-10-5

20 SEC SAMSON STRECH

JUMPING JACKS 20 SEC WAITER BOW

SHOULDER TAPS
20 STAND QUAD STRECH

POWER LUNGES

10 ARM CIRCLES FORWARD & BACKWARD


SIT UPS

BURPEES 10 LEG SWINGS - EACH LEG


6.

5 ROUNDS

15M BEAR CRAWL

20 PUSHUPS

15M CRAB WALK

20 JUMP SQUATS

15M BROAD JUMP BURPEES

20 MOUNTAIN CLIMBERS

7.

3 ROUNDS FOR TIME

1.
RUN 800M

SPRINT 100 METERS


50 SQUATS

REST 30 SECONDS

REPEAT 10 TIMES
8.

10 ROUNDS FOR TIME

2.
10 PUSHUPS, HAND RELEASE

100 SINGLE UNDERS (SKIPPING ROPE)


10 SIT UPS

25 SQUATS HANDS IN THE AIR


10 SQUATS

5 ROUNDS FOR TIME

9.

3.
200 SQUATS FOR TIME

AMRAP IN 20 MINUTES:

10 BURPEES
10.

15 SQUATS
5 ROUNDS FOR TIME

20 KNEESTOUCHIN
RUN 200M

(LAYING DOWN)HAND BY THE SIDE


10 SQUATS

10 PUSHUPS, HAND RELEASE

4.

10 ROUNDS OF:

10 BURPEE BROAD JUMPS

10 JUMPING LUNGES

5.

10 ROUNDS OF

10 BURPEES

10 SITUPS

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11.

3 ROUNDS FOR TIME

SPRINT 200M

25PUSHUPS, HAND RELEASE

12.

TABATA SQUATS AND PUSHUPS:

20 SECONDS ON 10 SECONDS REST

8 ROUNDS EACH.

COUNT YOUR LOWEST SCORE. 16.

5 ROUNDS FOR TIME

13. 100 SINGLE UNDERS JUMP ROPE

20 ROUNDS FOR TIME 50 HOLLOW ROCKS

5 PUSHUPS

5 SQUATS 17.

5 SIT UPS “ANNIE”

DOUBLE UNDERS (JUMP ROPE)

14. SITUPS

INVISIBLE FRAN: 50-40-30-20-10 REP REPS FOR TIME

21-15-9 FOR TIME

SQUATS 18.

PUSHUPS 5 ROUNDS FOR TIME

3 VERTICAL JUMPS KNEE TUCK

15. 3 SQUATS

6 ROUNDS FOR TIME 3 STANDING LONG BROAD JUMP

10 PUSHUPS

10 SQUATS 19.

10 V-SITUPS 100 SQUATS FOR TIME

20.

10 ROUNDS FOR TIME

10 PUSHUPS

10 SQUATS

10 SITUP

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28.

FOR TIME

100 STAR JUMPS

75 SQUATS

50 PUSH UPS

25 BURPEES

29.

100 CLAPPING PUSHUPS FOR TIME

21. 30.

10-9-8-7-6-5-4-3-2-1 5 ROUNDS FOR TIME

BURPEES 10 GROUND TOUCH VERTICAL JUMPS

RUN 400M
BACK EXTENSIONS

31.
22.
10 ROUNDS FOR TIME
4 ROUNDS FOR TIME
10 PUSHUPS
RUN 400 METERS
100M SPRINT

30 SQUATS

32.

23. 5 ROUNDS FOR TIME

100 BURPEES FOR TIME HANDSTAND 30 SECONDS

AGAINST THE WALL

20 SQUATS
24.

5 ROUNDS – COUNT SQUATS TOTAL REPS


33.
RUN 1 MINUTE
4 ROUNDS FOR TIME

SQUAT FOR 1 MINUTE


10 VERTICAL JUMPS

10 PUSHUPS

25. 10 SIT UPS

RUN 1KM AND DO 10 PUSHUPS

34.
EVERY 1 MINUTE.

7 ROUNDS FOR TIME

7 SQUATS
26.
7 BURPEES
HANDSTAND PRACTICE, 25 TRIES AT

FREE HANDSTANDS, THEN A 1KM RUN

27.

10 ROUNDS FOR TIME

10 PUSHUPS

10 SQUATS

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35.

10 ROUNDS FOR TIME

SPRINT 100M

WALK 100M

36.

3 ROUNDS FOR TIME

50 SITUPS

400M RUN

41.

37. 5 ROUNDS FOR TIME

10 ROUNDS FOR TIME TEN VERTICAL JUMPS (JUMP AS

10 WALKING LUNGES HIGH AS YOU CAN, LAND AND DO IT

10 PUSHUPS AGAIN)

10 PUSHUPS

38.

10 ROUNDS FOR TIME 42.

10 BURPEES 3 ROUNDS FOR TIME

100M SPRINT 20 STAR JUMPS

20 BURPEES

39. 20 SQUATS

4 ROUNDS FOR TIME

RUN 300M 43.

50 SQUATS 5 ROUNDS FOR TIME

30 SECOND HANDSTAND AGAINST A

40, WALL,

RUN 1KM AND DO 10 PUSHUPS 30 SECOND PLANK HOLD

EVERY 1 MINUTE. FOLLOWED BY A 30 SECOND STATIC

HOLD AT THE BOTTOM OF THE SQUAT

44.

RUN 2KM FOR TIME.

45.

3 ROUNDS FOR TIME

RUN 200M

50 SQUATS

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51.

3 ROUNDS FOR TIME

20 TUCK JUMPS

30 SECOND HANDSTANDS HOLD.

52.

8 ROUNDS FOR TIME

SPRINT 100M

30 SQUATS

46. 53.

25 REPS FOR TIME HANDSTAND PRACTICE, 25 TRIES AT

HANDSTAND 10 SECONDS JACKKNIFE FREE HANDSTANDS, THEN A 2KM RUN

TO VERTICAL JUMP

54.

20 ROUNDS FOR TIME


47.
5 SQUATS
50-40-30-20-10 REP ROUNDS FOR
5 PUSHUPS
TIME
5 SIT UPS

SINGLE UNDERS (JUMP ROPE)

PUSHUPS 55.

FOR TIME

48. RUN 3KM WITH 100 SQUATS AT

MIDPOINT
AMRAP IN 10 MINUTES

3 BURPEES
56.
4 PUSHUPS
10 ROUNDS FOR TIME
5 SQUATS
10 SIT UPS

10 BURPEES BROAD JUMP

49.

10 ROUNDS 57.

30 SECOND SQUAT JUMP TABATA AIR SQUATS

8 ROUNDS
30 SECOND REST

20 SECOND OF WORK AND 10 SECONDS

OF A SQUAT HOLD
50.
RUN 800M
4 ROUNDS FOR TIME

800M RUN

50 SQUATS

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58.

10 ROUNDS

HANDSTAND HOLD, 30 SECONDS

AGAINST THE WALL

SQUAT HOLD 30 SECONDS

59.

4 ROUNDS FOR TIME

20 SIT UPS

20 PUSHUPS

400M RUN 64.

TEST YOURSELF ON A MAX SET OF

60.
PUSH UPS, TIGHT BODY CHEST TO

100 SQUATS
THE FLOOR, FULL EXTENSION!
3 MIN. REST

100 SQUATS
65.

TABATA TUCK JUMPS AND SITUPS:


61.

3 ROUNDS FOR TIME 20 SECONDS ON 10 SECONDS REST,

RUN 200M 8 ROUNDS EACH.

10 SINGLE LEG SQUAT (HOLDING COUNT YOUR LOWEST SCORE.

ON TO SOMETHING IF YOU NEED)

66.
62.
RUN 1KM, STOPPING EVERY
5 ROUNDS FOR TIME
MINUTE TO DO 20 SQUATS.
10 SQUATS,

10 PUSH UPS

67.
30'' SIT UPS

3 ROUNDS FOR TIME

63. 20 SQUATS

10 ROUNDS FOR TIME 20 BURPEES

RUN 150M
20 PUSHUPS

20 HOLLOW ROCKS

68.

FOR TIME

25 SQUATS, 5 PUSHUPS

20 SQUATS, 10 PUSHUPS

15 SQUATS, 15 PUSHUPS

10 SQUATS, 20 PUSHUPS

5 SQUATS, 25 PUSHUPS

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75.

RUN 5 MINUTES TURN AROUND

AND GO BACK IN LESS THAN

5 MINUTES

76.

21-15-9

VERTICAL JUMPS (AS HIGH AS POSSIBLE)

PUSHUPS

69.

77.
5 ROUNDS FOR TIME

TABATA TUCK JUMPS AND SITUPS:


50 STEPUPS OR BOX JUMPS

10 BURPEES 20 SECONDS ON 10 SECONDS REST,

8 ROUNDS EACH.

70. COUNT YOUR LOWEST SCORE

TABATA SQUATS JUMP

20 SECONDS ON 10 SECONDS REST, 78.

8 ROUNDS. 1 ROUND FOR TIME

COUNT YOUR LOWEST SCORE.


100 PUSHUPS

100 SITUPS

71.
100 SQUATS
4 ROUNDS FOR TIME

50 SQUATS
79.
REST FOR 2 MINUTES BETWEEN
5 ROUNDS FOR TIME
ROUNDS
30 PUSHUPS

40 SITUPS
72.
50 SQUATS
5 ROUNDS FOR TIME

20 LUNGE STEPS

80.
20 SQUATS

10 PUSHUPS MAX ROUNDS IN 20 MINUTES

5 PUSHUPS

73. 10 SITUPS

40-30-20-10 15 SQUATS.

WALKING LUNGES HANDS ON YOUR HEAD

PUSHUPS

74.

RUN 20 MINUTES STOP EVERY

2 MINUTES AND DO 10 SQUATS

AND DO 10 PUSHUPS

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81.

21-15-9 REP ROUNDS FOR TIME

LUNGES (EACH LEG)

HANDSTAND PUSHUPS

82.

3 ROUNDS FOR TIME

RUN 400 METERS (OR ANY

RUN DISTANCE 1:30-2:30 MIN LONG)

50 SQUATS 86.

25 PUSHUPS 1 ROUND FOR TIME

RUN 1 KM

100 PUSHUPS
83.
200 SQUATS
10-9-8-7-6-5-4-3-2-1 REP
RUN 1 KM
ROUNDS FOR TIME

BURPEES
87.

PUSHUPS 21-15-9 REPS FOR TIME

KNEES TO CHEST LAYING ON HANDSTAND PUSHUPS

YOUR BACK CHAIR DIPS

PUSHUPS

84.
88.
5 ROUNDS FOR TIME
1 ROUND FOR TIME
RUN 400 METERS (1:30- 2:30 MINS)
21 PUSHUPS, 42 SQUATS
10 HSPU OR PUSHUPS FEET ON A CHAIR
15 PUSHUPS, 30 SQUATS

9 PUSHUPS, 18 SQUATS

85.

3 ROUNDS FOR TIME 89.

RUN 800 METERS 2 ROUNDS FOR TIME

20 DOUBLEUNDERS
50 SQUATS

30 WALKING LUNGES
50 SITUPS
40 PUSHUPS

30 SQUATS

20 SIT UPS

10 BURPEES CHAIR STEP UP

90.

5 ROUNDS

SHUTTLE RUN (AKA SUICIDE’S) – 20-50 METERS

10 BURPEES

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96.

FOR TIME

60 PUSHUPS/30 HSPU

RUN 400M

40 PUSHUPS/20 HSPU

RUN 800 M

20 PUSHUPS/10 HSPU

RUN 1 KM

97.
91.

A) 10 MINUTE RUN
FOR TIME

B) FOR TIME
50 WALKING LUNGES (EACH LEG)

800M RUN 100 PUSHUPS

50 WALKING LUNGES 200 SITUPS

300 SQUATS

92. C) 5 MINUTE RUN

50-35-15

LEG LIFTS HAND UNDER THE BUM 98.

LAYING ON YOUR BACK.


EMOM 20'

PUSHUPS
MIN 1: 10 PUSH UP

SITUPS
MIN 2: 10 AIR SQUATS

MIN 3: 10 SIT UPS


93.
MIN 4: 10 POWER LUNGES (EACH LEG)
FOR TIME

30 HSPU
99.
40 JUMP SQUATS
5-10-15-20-25
50 SITUPS
DOUBLE UNDERS
60 SQUATS

PIKE PUSH UP
70 DOUBLE UNDERS

PISTOL SQUATS

94.

20 MIN AMRAP 100.

10 BENCH DIPS ONE LEG IN THE AIR FOR TIME

10 BOX JUMPS 100 WALLCLIMBS

10 LUNGES (EACH LEG)

95.

FOR TIME

10-9-8-7-6-5-4-3-2-1

BURPEES

WITH A WALK ACROSS THE ROOM AND

BACK BETWEEN EACH SET

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PARABÉNS POR TERES
100 TREINOS

PARA FAZER EM CASA


CUMPRIDO 100 TREINOS
NESTE MOMENTO DEVES ESTAR A SENTIR-TE MUITO BEM, E TENS
RAZÕES PARA ISSO. ACABASTE DE CUMPRIR 100 TREINOS E O TEU NÍVEL
DE FITNESS REFLETE ISSO. AGORA QUEREMOS QUE SAIBAS QUE ESTE É
APENAS O PRIMEIRO PASSO NA DIRECÇÃO DA MELHOR VERSÃO DE TI
MESMO. ENTRA EM CONTACTO CONNOSCO PARA MARCARES UMA AULA
EXPERIMENTAL GRATUITA E CONTINUARES A TUA DEMANDA NA BUSCA
INCANSÁVEL DO MELHOR NÍVEL DE FITNESS.

ENCONTRA, SEGUE E PARTILHA

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