_LAN2051

Samedi 20 Avril 2019

Warm up

Mobility
3 rounds
20m bear crawl
20m burpees broad jump
10 good morning
10 scap pull

Skill

Presentation TSC
Sumo Deadlift
Pull-ups
Kb snatch

Amrap 20′

Team 2 En relais
3 strict pull-ups
5 sumo deadlift 61kg/43kg
5 kb snatch left 16kg/12kg
5 kb snatch right 16kg/12kg

20 avril 2019
crossfit-fitnees-white-and

VENDREDI 19/04/2019

 

Warm up 10’

Mobilité

3 rounds

200m row,

20 harlow tempo 3-0-3-0

 

Skill 15’

Voir tous les mouvements

 

Metcon 25’

3 rounds for time of:

15 body-weight bench presses
20 single-arm rows, left arm
20 single-arm rows, right arm
1,000-meter row

Men: 40-lb. dumbbell
Women: 25-lb. dumbbell

 

After 5’

10’ travail DU ou Triple

19 avril 2019
crossfit-run-2

JEUDI 18/04/2019

WARM UP

GNERAL

SKILL

RENFO+ PREPARATION WOD

METCON

RUN 5000m

AFTER

STRECHING

18 avril 2019
Pushups+on+Plates

MERCREDI 17/04/2019

Warm up 15’

Mobilité

Scap pull,

Scap push,

Squats

 

Skill 15’

Complex clean

 

Metcon 20’

Try to complete in 20 minutes:
5 strict pull-ups
10 push-ups
15 squats
10 strict pull-ups
20 push-ups
30 squats
20 strict pull-ups
40 push-ups
60 squats
40 strict pull-ups
80 push-ups
120 squats

 

After 3’

Amrap 3’

Burpees

17 avril 2019
téléchargement

MARDI 16/04/2019

Warm up 15’

Mobilité

3 rounds

50 DU,

5 front squats,

5 push press,

5 thrusters (empty bar)

 

Skill 15’

Power snatch

+

Test du wod

 

Metcon 12’

3 rounds for time of:

15 power snatches
15 thrusters

Men: 95 lb.
Women: 65 lb.

 

After 10’

Core training

16 avril 2019
image

LUNDI 15/04/2019

WARM UP

MOBILITE

SKILL

tout les 2′

+ 1 chaque tour

1 SHOULDER PRESS

1 PUSH PRESS

1 PUSH JERK

20 DU

METCON

12’HANSTAND WALK

12′ L-SIT

AFTER

15 avril 2019
T2B_Top_Web

Samedi 13 Avril 2019

Warm Up

Mobilité

2Tours

30 Juppings Jacks

10 gobelet squat tempo  3/3/2/1

10 Scapula pull

10 Scapula push

Skill

Emom 9′

Sur une plate

A. Max squat

B. Max Swing

C. Plate over the head

Metcon:

Team 2

AMRAP 20 Minutes:

  • 10 Box Jumps
  • 10 Burpees
  • 10 KB Swings (24 kg/ 16 kg)
  • 10 Toes to bar

Un athlète courra 400 mètres pendant que l’autre complétera autant de rounds/reps que possible. Puis les athlètes inverseront les rôles et reprendront là où l’autre s’est arrêté.

13 avril 2019
maxresdefault

VENDREDI 12/04/2019

 

Warm up 10’

Mobilité

 

Skill 15’

Technique strict muscle up

+

Complex:

1 ring pull up,

1 transition,

1 strict muscle up

 

Metcon 25’

3 rounds for time of:

7 strict muscle-ups
50 squats
1,000-meter row

12 avril 2019
maxresdefault

JEUDI 11/04/2019

Warm up 15’

Mobilité general

5-4-3-2-1

Deadlift-back squat-shoulder press empty bar

 

Skill 20’

Gamme montante sur les 3 mouvements

 

Metcon 12’

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

11 avril 2019
23a9bf751cb451addb49e2c9fd17cc92-crossfit-games-crossfit-photos

MERCREDI 10/04/2019

Warm up 15’

Mobilité

Crossfit warm up

 

Skill 12’

Technique hip back extension et ghd sit up (activation des quadriceps!)

 

Metcon 25’

3 rounds for time of:

1,000-meter row
15 hip-back extensions (no momentum)
21 GHD sit-ups

 

After 10’

Stretching

10 avril 2019
Lu

MARDI 09/04/2019

Warm up 15’

Mobilité

3 rounds :

5-10-15-20m shuttle sprint,

10 squats,

5 jumping pull ups

 

Skill 15’

Back squat gamme montante jusqu’à 90% en une rep

(2 laying to standing rope climb entre les series)

 

Metcon 12’

5 rounds for time of:

21 back squats
1 legless rope climb, 15 ft.

Men: 135 lb.
Women: 95 lb.

 

After 10’

5’ cardio au choix

9 avril 2019
pkxjmfn0meu

LUNDI 08/04/2019

Warm up 15’

Mobilité

 

Skill 15’

Perfectionnement technique toes to bar

Complex gym activation des épaules

 

Metcon 15’

5 rounds for time of:

1-minute handstand hold
21 toes-to-bars

 

After 10’

Test Sorensen

8 avril 2019
_LAN1940

Samedi 06 Avril 2019

Warm UP

Mobilité

 

Skill

Preparation au WOD

Metcon

« Garry PURDHAM »

Amrap 31′  Team 2

31 Burpees

31 DU

31 Deadlift (45/30kg)

31 Push ups

31 Box Jumps

31 Hang power cleans (45/30)

31 Air squat

31 KB Swing (24/16)

31 Shoulder to Overheads (45/30)

31 Abmat sit ups

31 Cal row

31 Wall Ball (9/6kg)

6 avril 2019
téléchargement

VENDREDI 05/04/2019

Warm up 15’

Mobilité

Coordination rameur

 

Skill 10’

Voir tous les mouvements

 

Metcon 30’

3 rounds for time of:

1,000-meter row
5 rounds of Cindy

1 round of Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

 

After 5’

5 avril 2019
201611201616080919_SC_DSC_1609

JEUDI 04/04/2019

Warm up 15’

Mobilité

Jefferson curl

Good morning

Monckey fucker empty bar

 

Skill 10’

Deadlift gamme montante

 

Metcon 15’

Deadlift 1-1-1-1-1 reps

Then, practice handstands for 20 minutes.

 

After 10’

Pratique handstand

3 avril 2019
dg9stewuiaah9uq

MERCRECDI 03/04/2019

Warm up 15’

General warm up

 

Skill 12’

Emom 12’

  • 30 sec shuttle sprint / row,
  • 20” hollow hold
  • Stretch dynamique

 

Metcon 25’

Run or row 5,000 m

Whichever sounds worse.

 

After 10’

Stretching

3 avril 2019
rich-froning-rope-climb

MARDI 02/04/2019

Warm up 15’

Mobilité

Amrap 5’

20m KB marche OH bras D,

20m KB marche OH bras G,

10 Knee raises

 

Skill 15’

EMOM 8’

  • 3 excentrique handstand
  • 2 laying to standing rope climb

 

Metcon 10’

Option A
3 rounds for time of:
3 legless rope ascents, 15-ft. rope
5 strict handstand push-ups

Option B
5 rounds for time of:
4 leg-assisted rope ascents, 15-ft. rope
5 kipping handstand push-ups

 

After 10’

Core training

2 avril 2019
deadlift-girl

LUNDI 01/04/2019

Warm up 15’

Mobilité

Barbell yoga

 

Skill 15’

Complex

2 power clean,

2 front squat,

2 squat clean

 

Metcon 12’

3 rounds for time of:

15 squat cleans
15 ring dips

Men: 135 lb.
Women: 95 lb.

 

After 10’

stretching

1 avril 2019
row

Samedi 30/03/2019

WARM UP

Mobilité

Bring sally up

SKILL

Preparation au WOD

METCON

AMRAP 26′(Team 3)

Relais

9/6 cal row

6 Burpees over the rowù

100m Run with Plate 20/15kg

 

30 mars 2019
téléchargement

VENDREDI 29/03/2019

 

Warm up 15’

Mobilité

3 rounds:

5 cal row,

5 SDHP,

5 push press

 

Skill 15’

Voir tous les mouvements

 

Metcon 17’

Fight Gone Bad!

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute

Men: 20-lb. ball to 10 ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9 ft., 55-lb. SDHP and press, 20-in. box

After 5’

Stretching

29 mars 2019
Simon-Martirosyan3

JEUDI 28/03/2019

Warm up 15’

Mobilité

3 rounds :

30 DU,

5 muscle clean,

5 shoulder press

 

Skill 15’

Gamme montante 2 clean +2 jerk

 

Metcon 18’

Clean and jerk 1-1-1-1-1-1-1 reps

 

After 10’

Amrap 10’

1 clean and jerk 50%

1 box jump over

(+1 rep each round)

28 mars 2019
images

MERCREDI 27/03/2019

Warm up 15’

Mobilité

2 rounds:

Scap pull 15 reps

Scap push 15 reps

Skill 15’

Emom 9’

  • 5 DB bench press
  • 3 L pull ups
  • 200m row

 

Metcon 15’

3 rounds of:
7 dumbbell bench presses
5 strict L pull-ups

Then,
Row 1,000 m for time

 

After 10’

Core training

28 mars 2019
9y36ku2twra

MARDI 26/03/2019

Warm up 15’

Mobilité

Général warm up

 

Skill 15’

Front squat 4-3-2-3 reps

 

Metcon 20’

3 rounds for time of:

1 minute of L-sit hold from the ground
2 minutes holding a handstand
500-m row

 

After 5’

Stretching

 

26 mars 2019
sports-crossfit-rings-international-photographer-mario-schmitt

LUNDI 25/03/2019

Warm up 15’

Mobilité

Progression pistols

 

Skill 15’

Technique strict muscle ups

 

Metcon 15’

7-6-5-4-3-2-1 reps for time of:

Strict muscle-ups
Single-leg squats, right leg
Single-leg squats, left leg

 

After 10’

Core training

25 mars 2019
a10b7a6fd30ce2181865137090dc9112-rest-days-puppys

JEUDI 21/03/2019

Warm up 15’

Dévérouillage articulaire and go

Skill 15’

 

Metcon 50’

On a 50-minute clock, with no rest between:

15 minutes of handstand practice
10 minutes of L-sit practice
5 minutes of double-unders
20 minutes of stretching

 

After 10’

21 mars 2019
tumblr_mc2ri34ejr1rqi05bo1_1280

MERCREDI 20/03/2019

Warm up 15’

Mobilité

Voir tous les mouvements

 

Skill 15’

Pratique de chaque movement et gamme montante

 

Metcon 15’

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

After 10’

Amrap 10’

100 DU,

50 pistols,

25 V-ups

20 mars 2019
2vm0vpx1y_0

MARDI 19/03/2019

Warm up 15’

Mobilité

Réglage rameur

 

Skill 10’

EMOM 9’

1: 1 rounds “CINDY”

2: 200m row

3: rest

 

Metcon 30’

Strict and for time:
10 pull-ups
20 push-ups
30 squats
Row 2,000 m
15 pull-ups
30 push-ups
45 squats
Row 1,000 m
20 pull-ups
40 push-ups
60 squats
Row 500 m

 

After 5’

19 mars 2019
spealler1

LUNDI 18/03/2019

Warm up 15’

Mobilité

Fun warm up

 

Skill 10’

Voir tous les mouvements

 

Metcon 20’

Complete as many rounds as possible in 20 minutes of:

15 strict pull-ups
30 push-ups
45 squats

 

After 10’

Core training

18 mars 2019
l-sit-parallelets-zapoli

JEUDI 14/03/2019

Warm up 15’

Mobilité

3 rounds:

5 ring row (2sec pause en haut et en bas)

10 harlow,

15 v-ups alterné

 

Skill 15’

Zercher squat série de 5 reps

 

Metcon 15’

5 rounds for time of:

1 minute of L-sit holds
15 controlled, no-momentum back extensions

 

After 10’

Stretching

14 mars 2019
square-empty-gym-3-800 (1)

MERCREDI 13/03/2019

Warm up 15’

Mobilité

3 rounds :

200m run,

5 muscle clean,

5 shoulder press

 

Skill 15’

Technique power clean and jerk

Determination de la charge et test

 

Metcon 10′

Grace

30 clean and jerks for time

Men: 135 lb.
Women: 95 lb.

Squat clean each rep

 

After 10’

Front squat kettlebell

13 mars 2019
square-empty-gym-3-800

MARDI 12/03/2019

Warm up 15’

General warm up

Core training

 

Skill 10’

Mise en place de tous les mouvements

 

Metcon 20’

Cindy, Strict!

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

 

After 10’

Core training

12 mars 2019