box-jump-games-page-1280×720

SAMEDI 25/01/2020

WARM UP

2:00 Bike (every :30 bump up the pace- start out EZ and finish with a HARD effort)
Then…
3 ROUNDS:
10 Alt Box Step Ups
10/10 Single Arm DB Deadlifts
10/10 Single Arm DB Bent Over Rows

 

WORKOUT
ON A 10:00 RUNNING CLOCK…
Max Cal Bike*
*Every 2:00 including 3,2,1 go..perform 10
Up-Downs
-Rest 3:00-
AMRAP x 10 MINUTES
10 Box Jumps (24/20)
10 DB Bent Over Row (50/35)|(35/20)
(Score is Rounds + Reps — Add Cals to Reps)

COOL DOWN
FOR RECOVERY
8:00 of Flow Yoga or Stretching

25 janvier 2020
XW_CrossFit-Auckland-061

VENDREDI 24/01/2020

WARM-UP
3-4 ROUNDS w/ Single KB…

10 KB Romanian DL
5/5 Single Arm KB Bent Over Rows
:15 L arm FR Hold
:15 L arm OH Hold
:15 R arm FR Hold
:15 R arm OH Hold
10 “Strict Burpees”

SKILL

ON A 12:00 RUNNING CLOCK…
8:00 – Practice Kipping HSPU Breakdown
4:00 – Practice Tempo DL Drill w/ Empty Barbell

BENCHMARK WORKOUT

« DIANE »
FOR TIME
21-15-9
Deadlift (225/155)|(155/105)
Handstand Push-up

FINISHER
« TABATA »
8 ROUNDS, :20 ON / :10 OFF
MOVT 1 – Russian Twist
MOVT 2 – Slow Tuck-Ups
*Alternate movements for 8 Rounds total.

24 janvier 2020
tumblr_inline_nihfbc5mDp1qd2yhg

JEUDI 23/01/2020

WARM-UP
400m Team Run
2 ROUNDS
1:00 Mountain Climbers
1:00 Jumping Jacks
1:00 Groiners (Twist Optional)
1:00 Hollow Rocks
1:00 Alt. Sit-Thrus

then…

2 ROUNDS
10 Scap Pull-Ups
5 False Grip Ring Rows
10 DB Deadlift
10 Lunges

SKILL

MOUVEMENTS DU WOD

WORKOUT

AMRAP x 18 MINUTES

6 Ring Muscle-Ups
18 DB Hang Power Cleans (50/35)|(35/20)
36 Forward Lunges
(Score is Rounds + Reps)

23 janvier 2020
Khalipa 2

MERCREDI 22/01/2020

Warm-up

1 ROUND
8 Up-Downs
8 Cossack Squats
8 PVC Pass Through
8 PVC Back Rack Squat

1 ROUND
6 Burpees
6 PVC Lunge Pass Through
6 PVC Overhead Squat
6 PVC Snatch Grip Sots Press

Skill

Burgener warm-up

3 Snatch Deadlift
3 High Hang Muscle Snatch
3 High Hang Power Snatch + 3 OHS

3 High Hang Squat Snatch
3 Hang Squat Snatch
3 Squat Snatch

STRENGTH
ON A 15:00 RUNNING CLOCK… Build to a Heavy Set of the Complex:
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat

WORKOUT

EMOM x 4 MINUTES
5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)

-Rest 2:00-

EMOM x 4 MINUTES
5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)
(Score is Reps)

22 janvier 2020
push-ups

MARDI 21/01/2020

WARM-UP

3 ROUNDS
:30 Row (Moderate)
:30 Swinging Arm Crosses
:30 Arms Up & Back
:15 Doorway Stretch / Each Side
10 Push-Up Negative to Downward Dog

Into…

TABATA (8 ROUNDS :20 ON/:10 OFF)

R1 & R2 Right Leg Single Unders
R3 & R4 Left Leg Single Unders
R5 – R8 Single Under

SKILL

les mouvements du wod

WORKOUT

4 ROUNDS FOR TIME
75 Double Unders 500/450m Row
25 Hand Release Push-ups

(Score is Time)

FINISHER

3 SETS
25 Empty Barbell Curls 25 Glute Bridge-Ups

(No Measure)

 

21 janvier 2020
Tabata-Workouts

LUNDI 20/01/2020

WARM UP

2:00 EZ Warm-up on the Bike or Rower…

Into…

2 ROUNDS
:30 Active Deadhang 10 Scap Pull Ups
:30 Hollow Hold
10 Bootstrapper Squat

Into…

2 ROUNDS
10 Kip Swings
10 Tuck-Ups
10 Alt Groiners
10 Russian KB Swings

Into..

EMOM x 3 MINUTES 15 Air Squats
10 Burpees

SKIL

3 SETS FOR QUALITY*
3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar

WORKOUT

« TABATA »
8 ROUNDS, :20 ON / :10 OFF

TABATA 1 – Russian KB Swing (53/35)|(35/26)

TABATA 2 – Air Squat

TABATA 3 – Toes to Bar or Reverse Crunch

TABATA 4 – Slam Ball (20/10)

-1:00 Rest b/t Tabatas-
(Score is Each Round for Reps)

 

19 janvier 2020
Unknown

LUNDI 13/01/2020

WARM-UP

2 ROUNDS
:45 Row
10 Alt. Groiners

10 Glute Bridges

:30 Shoulder Taps

THEN…

2 ROUNDS
5 Inchworms + Push-up
10 Slamball Deadlifts
10 Barbell Goodmornings
:30 HS Hold/Nose to Wall Hold

SKILL

DEADLIF

– 5 Deadlifts above the knee — hips hinge with minimal knee bend and close bar path
– 5 Deadlifts below the knee — tight/flat back loading the hamstrings
– 5 Deadlifts to mid-shin — hips/shoulders moving together without getting too “squatty”

– 5 Deadlifts at 30×1 — slow controlled movement practicing the tempo

HANDSTAN

– 3 Kick up + :03 HS Hold

— Focus is on being comfortable inverted and being able to maintain stacked position (shoulders over wrists) and a tight midline (no over extension of the low back)

– 3 Kick Up + HS Negative

*no press — Focus is on controlled descent maintaining body position. Goal is a soft landing, protecting the neck, in a tripod position.

– 3 HSPU

— Focus is on tucking the knees into the chest then aggressively extend the legs and hips up, not away or into the wall.

PUIS

15′ pour charger vos barres pour Deadlift et preparer Handstand

WORKOUT

Time cap 17′

FOR TIME
8-6-4-2-4-6-8
Deadlift (125/84)|(84/60)kg

*After Every Set Complete…

– 8 Handstand Push-ups (Strict Optional)

– 16 Slam Balls (30/20)|(20/10)

 

 

 

12 janvier 2020
T2B_Top_Web

Samedi 11 Janvier 2020

WARM-UP

AMRAP x 4 MINUTES
5 Cal Bike
10 Scap Pull-Ups
8 KB Sumo DL
20 Single Unders

AMRAP x 4 MINUTES
5 Cal Bike
5 Kip Swings
10 Tuck-Ups
8 RKBS
20 High Singles / Double Unders

Skill

Mouvements du WOD

Metcon

PARTNER WORKOUT
IN TEAMS OF 3…
AMRAP x 13 MINUTES

P1 Completes…
6 Toe 2 Bar
14 Russian KB Swing (70/53)|(53/35)
24 Double Unders

While P2…
Wall Sit Hold

While P3…
Rests
-Rest 2:00-

ON A 7:00 RUNNING CLOCK…
Max Cal ROW
*P1 works while P2 holds Wall Sit and P3 Rests. P1
completes a full round of the AMRAP then
switches with P2. Then P2 switches with P3 and so
on. Athletes must rotate in order. During the Bike,
athletes rotate in order to complete Max Cals. No
Wall Sit.
(Part 1 – Score is Rounds + Reps / Part 2 – Score is
Cals)

11 janvier 2020
Josh-Bridges-Camo-Knee-Sleeve

Vendredi 10/01 2020

WARM-UP

2:00 Mono Warm-up — Bike, Run, Row or Ski
into…

CHIPPER 
40 Jumping Jacks
30 Mountain Climbers
20 Jump Squats
10 Alt. Lunge with PVC Pass
10 Barbell Strict Press
10 Alt. Elbow Punches
1:00 Alt. Groiners

Skill

STRENGTH

Build to 1RM Clean & Jerk

WORKOUT

3 ROUNDS FOR TIME
10 Power Clean (155/105)|(115/75)
10 Shoulder to Overhead

 

10 janvier 2020
12981.push-up

Jeudi 09 Janvier 2020

Warm up

1 ROUND
5 Push-Up to Down Dog
:20 Hollow Hold
20 Shoulder Taps
:45 Bike (Light-Mod)

1 ROUND
5 Inch Worm + Push-Up
:20 Hollow Hold
3 Wall Walks
:45 Bike (Mod-Hard)

SKILL

Practice HS Walk Skill*
*Beginner – Bear Crawl or Box Walk
Intermediate – Box Walk or Guided Walk
Advanced – Guided Walk or Free Walk
(No Measure)

WORKOUT

EMOM x 15 MINUTES
MIN 1 – MAX Push-Ups
MIN 2 – 16/13 Cal Row
MIN 3 – MAX V-Ups
(Score is Reps)

After

COOL DOWN
FOR RECOVERY
2:00 Foam Rolling Lat (L)
2:00 Foam Rolling Lat (R)

9 janvier 2020
Collage-StrictPullUps1

Mercredi 08 Janvier 2020

Warm up

1 ROUND
10 Scap Pull-Ups
10 Scap Push-Ups
10 DB Deadlifts
10 Hollow Rocks

1 ROUND
10 Scap Pull-Ups
10 Scap Push-Ups
10 DB Front Squat
10 Arch Rocks

Skill

Practice Gymnastic Kipping Pull-up
Progression…
Controlled Kip
Dynamic Kip
Kip + Knees-Up
Single Pull-up
Connected Kipping Reps

WORKOUT

3 SETS
30 DB Hang Squat Clean (50/35)|(35/20)
30 Pull-ups or Ring Rows
800m Run
-Rest 1:30 b/t Sets-

8 janvier 2020
500_F_209102420_nJyAKw243SH5aZHongTXBTEIzvJFL9jy

Mardi 07 Janvier 2020

Warm up

THEN…
2 ROUNDS
8 Box Jump + Step Down
8/8 DB Push Press *Non-working hand holds DB at shoulder
1:00 Alt. Bird Dogs

THEN…
2 ROUNDS
10 Box Jumps *Fast
10 DB Push Press
1:00 Plank Hold

Skill

Technique Push Press

NCFIT CLASSIC WORKOUT

« THE 20/20 EXPERIENCE »

AMRAP x 20 MINUTES*
20 Box Jumps (24/20)
20 Push Press
(115/75)|(75/55)

*Every 3:00 including 3,2,1
go…perform 20 Sit-Ups

After

COOL DOWN
FOR RECOVERY
2:00 Calf/Achilles Smash on
Barbell (L)
2:00 Calf/Achilles Smash on
Barbell (R)
(No Measure)

8 janvier 2020
games2012_norcal_eod1_landscape-620×350

LUNDI 06/01/2020

WARM-UP

2 ROUNDS
:45 Row
10 Alt Spiderman Lunges

10 Bootstrap Stretches
5 Inchworms
3 Burpee Broad Jumps

THEN…

3 ROUNDS (W/ Empty Barbell)

5 Snatch Grip RDLs
5 Kang Squats
5 Behind the Neck Pres

STRENGTH

Build to 1RM SNATCH

WORKOUT

AMRAP 5′

30 burpees

max Power Snatch 43/30kg

 

6 janvier 2020
500_F_209102420_nJyAKw243SH5aZHongTXBTEIzvJFL9jy

SAMEDI 28/12/2019

Endurance et résistance musculaire sur une charge qui augmente au fil du temps

Warm up

Mobilité 

3 rounds :

200m row,

6 medball clean,

6 step ups

Skill

Mouvements et préparation pour le Wod

Metcon

Workout 20.4
For time:
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.

♀ 20-in. box ♂ 24-in. box

After

Core training

28 décembre 2019
ohsflex

VENDREDI 27/12/2019

Travail de force et stabilité

Warm up

mobilité 

Renforcement stabilité épaules

3 rounds :

5 inch worm

10 cossak squats

Skill

Technique des mouvements du complex

Complex:

1 muscle snatch

2 snatch balance

2 overhead squat

Metcon

Overhead squat 3-3-3-3-3 reps

After

1000m Run

Randy

75 power snatch 35/25

27 décembre 2019
games2012_womenslineup_medball

JEUDI 26/12/2019

Endurance musculaire avec medball pour entrainer le clean and jerk

Warm up

Mobilité

3 rounds:

200/150m row

Deadlift (Ball)

Shoulder press (ball)

20’’ handstand hold

Skill

Circuit gym 

On the min x 9

Min 1: 8 à 12 pike push-ups

Min 2: 6 à 10 ring row (10 sec hold)

Min 3: 20 à 30’’ L-sit (floor)

Metcon

50-40-30-20-10 reps for time of:

Medicine-ball cleans
Push press wall-ball shots

♀ 20-lb. ball, throw to 9 ft.
♂ 30-lb. ball, throw to 10 ft.

After

Stretching 

26 décembre 2019
thruster-crossfit-team-620×350

MARDI 24/12/2019

Endurance cardiovasculaire et musculaire en team pour preparer noël

Warm up

Mobilité 

Pendant 5’ :

20 jumping jack

10 plate ground to OH

5 burpees

Skill
voir tous les mouvements du wod

Metcon

Wod Team of 2 :

100 cal row,

100 thrusters 40/30kg

100 toes to bar

100 wallball,

1000m run

After

Rangement et félicitation

24 décembre 2019
Josh-Bridges-Camo-Knee-Sleeve

LUNDI 23/12/2019

Warm up 

Mobilité 

4 rounds:

5 KBS russe,

5 box jump,

5 front squat

Skill

Technique HSC

Emom 10’:

  1. 7 wallball + 3 medball clean
  2. 1 hang power clean, 1 front squat, 1 hangs squat clean

Metcon

Hang squat clean 1-1-1-1-1-1-1-1-1-1 reps

After 10’

21 – 15 – 9 HSPU

200m run avant chaque round

22 décembre 2019
pompes

VENDREDI 20/12/19

Warm up
Mobilité
3 rounds CrossFit warm up

Skill
Voir tous les mouvements + options

Metcon 25’

For time:
1 round of:
30 strict pull-ups
60 push-ups
90 squats
Then, 2 rounds of:
15 strict pull-ups
30 push-ups
45 squats
Then, 3 rounds of:
10 strict pull-ups
20 push-ups
30 squats

After
Abdos en team tous ensemble

20 décembre 2019
20131015105606-dumbbell-snatch-25-of-your-body-weight

Jeudi 19/12/19

Warm up
Mobilité épaules
3 rounds :
Elastique 20sec double rotateur ext,
Scap push x10
Kb marche OH x10m/bras

Skill

Complex :
1 strict press,
2 push press,
3 push jerk

Metcon 15’
Complete as many rounds in 15 minutes as possible of:
5 dumbbell push jerks
7 box jumps
♀ 35-lb. DBs, 24-in. box
♂ 50-lb. DBs, 30-in. box

After 10’
42-30-18 double unders,
21-15-9 pull ups (unbroken)

19 décembre 2019
_LAN2070

MERCREDI 18/12/19

Warm up
Mobilité
3 rounds:
10 step ups/box jump
10 air squats,
10 up-downs,
10 ring row

Skill
Power snatch 5 reps jusqu’à la charge du wod

Metcon 25’

• For Time (with a Partner)
• 200 Box Jump Overs (24/20 in)
• 150 Wall Balls (20/14 lb)
• 100 Ground-to-Overheads (100/70 lb)
• 75 Bar Over Burpees
• 50 Pull-Ups

After
Rest

18 décembre 2019
Back_Squats_-_How_to_Beast_the_Basics_2048x.progressive

MARDI 17/12/19

Warm up
Mobilité
3 rounds :
200m row,
10 goblet squat,
10 hollow rock
200m row,
10 front squats,
10 hollow rock
200m row,
10 back squats
10 hollow rock

Skill
Tips back squat + augmentation de charge jusqu’à 75-80%

Metcon 15’

Back squat 3-3-3-3-3 reps

After
Amrap 10’
10 cal row,
20 double DB deadlift 1 jbe alt
5 over box jump

17 décembre 2019
inbound2505308326851198122

LUNDI 16/12/19

Warm up
Mobilité
Amrap 5’:
20 plate hops,
5 burpees,
10 ring row

Skill
Push press
Dans une fenêtre de 12’, gamme montante 3 reps

Metcon 20’
For time:
1 round of:
150 double-unders
30 push presses, ½ body weight
6 legless rope climbs, 15 ft.

Then, 2 rounds of:
75 double-unders
15 push presses, ½ body weight
3 legless rope climbs, 15 ft.

Then, 3 rounds of:
50 double-unders
10 push presses, ½ body weight
2 legless rope climbs, 15 ft.

After 5’
Stretching

16 décembre 2019
andrewpp

Samedi 14/12/2019

Warm up 15’

Fun warm up (GAME)

 

Skill 15’

Préparation au WOD

 

Metcon 25’

Amrap 20′

Team of 2 :

100 DU athlète A

100 DU athlète B

75 Shulder to over Head 50/30kg

50 Box jump over

75 KB Snatch 24/16kg

100 Pull Ups


After 5’

Tabata Russian Swing

14 décembre 2019
d3374c9ea0fb9f36594b349ec654d846

Vendredi 13/12/2019

Challengez votre force sur le haut du corps dans des angles de travail différents

 

Warm up 10’

Mobilité 

3 rounds :

100m row,

5 muscle clean,

5 front squat

 

Skill 20’

 

EMOM 20’ :

 

Minute 1 : 200/150m row

Minute 2 : 1 squat clean 75-85%

 

Commencez à 75% puis augmentez la charge tous les deux rounds si la technique est bonne. Terminez si possible à 85%

 

Metcon 18’


Weighted dip 3-2-2-2-1-1-1-1-1 reps

Excentrique HSPU 3-2-2-2-1-1-1-1-1 reps

After 10’

20-15-10-5

Cal row,

burpees

 

13 décembre 2019
games2012_tracktriplet_froningleverich_muscleup_0

Jeudi 12/12/2019

Warm up 15’

Mobilité 

4 rounds:

20 plate hops,

10 up and down,

10 easy ring row,

3 jumping muscle up barre hauteur épaules

 

Skill 15’

Bar muscle up exentrique lesté

Ou Pull over + excentrique muscle up

Series de 1 à 3 reps

 

Metcon 12’

Amrap 12’

30 DU,

10 burpees,

3 bar muscle ups


After 10’

Qualité :

3 à 5 rounds :

3 turkish get up par bras,

1 rope climb

12 décembre 2019
front-squat

Mercredi 11/12/2019

Travail de force et d’explosivité

Warm up 20’

Mobilité 

Fun warm up au choix de la box

5-4-3-2-1

Muscle clean,

Front squat,

Push ups

 

Skill 15’

Mise en place Bench press et squat clean

Determination des charges + test 7 reps touch and go

 

Metcon 15’
21-15-9 reps for time of:

Bench presses
Squat cleans

125-lb. bench, 95-lb. clean
185-lb. bench, 135-lb. clean

 

After 10’

TABATA abdos

 

11 décembre 2019
maxresdefault

Mardi 10/12/2019

Endurance cardiovasculaire

 

Warm up 15’

Mobilité générale dynamique

3 rounds:

10 front scale back scale par jambe

20m activation fessiers latérale avec élastique,

10 Hip thrust sur banc

20m activation fessiers avec élastique en avançant

 

Skill 12’

5 séries :

5 drop jump sur box

+

5 foulées bondissantes unilatérales

For 20 minutes:

Run 400 m
Rest precisely the same amount of time as the previous run

After 10’

Par 2, travail excentrique sur ischio jambiers (retenir la phase de descente) 3×8-10 reps

10 décembre 2019
e82499cb3167941be52508924ad1b32f

LUNDI 09/12/19

Warm up

Mobilité

Pendant 7’ :
30 single unders,
20 Harlow,
10 goblet squats

Skill
Zercher squat gamme montante sur 5 reps pendant 15’

Metcon 15’
5 rounds for time of:
30 Wall Ball shots
30 box jumps
♀ 14-lb. ball to 9 ft., 20-in. box
♂ 20-lb. ball to 10 ft., 24-in. box

After 10’
Ring row 4×12 reps tempo 2020

9 décembre 2019
a44ed3_faa651a097fc426faf3083e3f7429f4b_mv2

VENDREDI 06/12/19

Warm Up

3 Rounds :

6 Shoulder Press (empty barbell)

8 Bent Over Row ( empty barbell)

10 Deadlift (empty barbell)

Skill

Push Press (Technique + Préparation de la barre)

Met Con

« Ricky »

Complete as many rounds as possible in 20 minutes of:

10 pull-ups
5 dumbbell deadlifts
8 push presses

50-lb. DBs, 95-lb. barbell
75-lb. DBs, 135-lb. barbell

End Of The Wod

Time Cap 8´

1-2-3…..

Push Up

Front Squat (même barre que Met Con)

6 décembre 2019
fronig-front-rack-lunge

JEUDI 05/12/19

Warm Up

Amrap

10 Squats Jump

2 Wall-Climb

10 Hollow Rocks

Skill

Bench Press

6´ pour atteindre 75% de son 1 Rm

E2MOM. 5 Rounds de 5 Reps

Met Con

Time Cap 15´

4 Rft

400 mts Run

50 Walking Lunges

End Of The Wod

Time Cap 8´

21-15-9

Box Jump Over

Sit-Ups

5 décembre 2019