_JFL0168

VENDREDI 19/10/2018

Warm up: 15’

mobilite

Skill: 15’

Technique + determination de la charge

Test : 400m run + 2 C&J

(2 reps c’est facile mais arrivé à 10 ou 15 reps ce n’est plus pareil. Le 400m run est donc là pour pré fatiguer, faire monter le cardio pour faire les deux reps comme si c’était la 8eme répétition par exemple. Objectif : 30 sec pour les 2 reps)

Metcon: 10’

For time:
20 clean and jerks

Men: 225 lb.
Women: 155 lb.

Scaling:

Choisissez la charge la plus lourde sur laquelle vous pouvez appuyer pendant 2-3 reps. Une fois que vous avez défini la charge, effectuez 20 répétitions le plus rapidement possible.

 

Intermediate Option
For time:
20 clean and jerks

Men: 185 lb.
Women: 125 lb.

Beginner Option
For time:
20 clean and jerks

Men: 115 lb.
Women: 75 lb.

 

After: 10’

“ANNIE”

19 octobre 2018
image

JEUDI 18/10/2018

Warm up: 15’

Mobilité

Amrap 7’:

200m run,

5 burpees,

10m bear crawl

Skill: 15’

Technique handstand walk + adaptation

Metcon: 10’

Complete as many rounds as possible in 10 minutes of:
15 toes-to-bars
50-ft. handstand walk

Scaling:

Modifiez les mouvements et les répétitions pour pouvoir terminer 2-3 tours rapidement et sans interruption, puis accrochez-vous pour autant de tours dans le temps restant. Essayez de trouver une modification pour la marche sur le poirier qui vous permette toujours de l’inverser.

 

Intermediate option
Complete as many rounds as possible in 10 minutes of:
10 toes-to-bars
25-ft. handstand walk

Beginner option
Complete as many rounds as possible in 10 minutes of:
10 hanging knee-raises
wall walks

 

After: 10’

Emom : 10 kettlebel power swing (hardstyle)

18 octobre 2018
_LAN2042

MERCREDI 17/10/2018

Warm up:10’

Mobilité

100m row, 5 front squat, 5 push press

100m row, 10 thrusters empty bar

Skill: 15’

Preparation thruster

Metcon: 25’

5 2-minute rounds of:
10 thrusters
200-m row
Max-rep thrusters

Rest 3 minutes between rounds.

Men: 95 lb.
Women 65 lb.

Scaling:

Semblable au couplet burpee / run de la semaine dernière, réduisez le nombre de répétitions, la charge et la distance afin d’avoir au moins 30 secondes pour le deuxième ensemble de propulseurs

 

Intermediate Option
5 2-minute rounds of:
10 thrusters
200-m row
Max-rep thrusters

Rest 3 minutes between rounds.

Men: 75 lb.
Women 55 lb.

Beginner Option
4 2-minute rounds of:
7 thrusters
150-m row
Max-rep thrusters

Rest 3 minutes between rounds.

Men: 45 lb.
Women 35 lb.

After: 5’

Stretching

17 octobre 2018
_LAN2068

MARDI 16/10/2018

Warm up: 15’

Mobilité

2×15 scap pull, 15 scap push

2×15 kipping swing

2x (10 kipping + 5 strict pull ups)

Skill: 15’

Technique bar muscle ups

Metcon: 7’

For time:
50 bar muscle-ups

Scaling

Réduisez le nombre de répétitions et modifiez le mouvement de la gymnastique la plus difficile que vous puissiez effectuer pour plusieurs répétitions. Si possible, maintenez une version assistée d’un muscle-up.

 

Intermediate Option
For time:
30 bar muscle-ups

Beginner Option
For time:
30 jumping bar muscle-ups

After: 10’

Bench press series de 20 reps

16 octobre 2018
january_14_2012_oc_throwdown2012_249

LUNDI 15/10/2018

Warm up: 15’

Mobilité

2×10 jefferson curl

2×10 good morning

2x (200m run + 10 deadlift light weight)

Skill: 15’

Deadlift série de 3 reps (pas de touch and go, juste le temps de bien reprendre la position de depart)

Metcon: 15’

For time:
21 deadlifts
Run 400 meters
18 deadlifts
Run 400 meters
15 deadlifts
Run 400 meters
12 deadlifts
Run 400 meters

Men: 225 lb.
Women: 155 lb.

Scaling :
Allégez le soulevé de terre afin que la première série de 21 puisse être exécutée sans interruption tout en vous permettant de courir vite. La charge doit être modérément lourde mais ne pas nécessiter de repos excessif pour compléter chaque série.

Intermediate Option
For time:
21 deadlifts
Run 400 meters
18 deadlifts
Run 400 meters
15 deadlifts
Run 400 meters
12 deadlifts
Run 400 meters

Men: 185 lb.
Women: 125 lb.

Beginner Option
For time:
15 deadlifts
Run 400 meters
12 deadlifts
Run 400 meters
9 deadlifts
Run 400 meters

Men: 135 lb.
Women: 95 lb.

After:5’

Tabata inverse L-sit

15 octobre 2018
Jeremie-Border

VENDREDI 12/10/2018

Warm up: 10’

Mobilité,

3×10 scap pull, 1 scap push

Skill: 15’

Mise en place de tous les mouvements

MetCon: 28′

    “JBO”

AMRAP in 28 minutes

  • 9 Overhead Squats (115/75 lb)
  • 1 Legless Rope Climb (15 ft rope, from seated position)
  • 12 Bench Presses (115/75 lb)

Scaling
This is a longer Hero WOD that presents challenging movements and a huge demand on the shoulders. Reduce the loading and pick a challenging modification for the rope climb.

Intermediate Option
Complete as many rounds as possible in 28 minutes of:
9 overhead squats
legless rope climb
12 bench presses

Men: 95-lb. OHS and bench, 15-ft. rope
Women: 65-lb. OHS and bench, 15-ft. rope

Beginner Option
Complete as many rounds as possible in 20 minutes of:
9 overhead squats
rope climb, lying to standing
12 bench presses

Men: 45-lb. OHS and bench
Women: 35-lb. OHS and bench

 

U.S. Army Staff Sgt. Jeremie « JBo » « Bubba » Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire. He is survived by his parents, Mary Border and Robert Harris; sisters, DeLaynie Peek, Katie Border, Ashley Harris and Amanda Pereira; nephews, Robbie and Kayden Pereira; and brothers-in-law, Jason Peek and Roberto Pereira.

 

12 octobre 2018
course-a-pied-jeux-olympiques_5

JEUDI 11/10/2018

Warm up: 15’

Hinshaw warm up

5 rounds: 20m walking lunges, 20m sprint

Skill: 15’

Travail burpee:

3x10sec max reps jumping plate 20sec rest

3x20sec max reps floor press with plate, 20sec plate hold, 20sec active recovery floor press

Test: 10 burpees AFAP, 1’ rest, 200m run AFAP

MetCon: 22’

5 2-minute rounds of:
10 burpees
200-m sprint
Max-rep burpees

Rest 3 minutes between rounds.

Scaling
Reduce the reps so that the first set of burpees and run take no more than 90 seconds. Each round should be an all-out sprint.

Intermediate Option
As Rx’d.

Beginner Option
4 2-minute rounds of:
5 burpees
200-m sprint
Max-rep burpees

Rest 3 minutes between rounds.

After:5’

Stretching

11 octobre 2018
IMG_4199-1024×683

MERCREDI 10/10/2018

Warm up: 15’

Mobilité

Amrap 5’: 20 DU, 5 hang muscle clean

Skill: 15’

Technique hang power clean (travail sur la réception)

 

MetCon: 15’

Hang power clean 5-5-5-5-5 reps

Scaling
Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.

After: 5’

500m row + 50 HPC 95/65lbs

 

10 octobre 2018
square-empty-gym-3-800

MARDI 09/10/2018

Warm up: 10’

Mobilité générale

Skill: 10’

Voir tous les mouvements

MetCon: 30’

Chelsea

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

If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

If you’ve finished the workout before, this time add 1 rep to each exercise—i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute—and see if you can go the full 30 minutes.

Scaling
For intermediate athletes, this benchmark has a built-in scale by requiring you to continue after you fail to meet the interval. Newer athletes should modify the movements and reps but try to maintain a similar interval structure.

Beginner Option
Every minute on the minute for 20 minutes perform:
3 jumping pull-ups
6 knee push-ups
9 squats

If you fall behind the clock, keep going for 20 minutes and see how many rounds you can complete.

After:6′

1000m run

9 octobre 2018
20dce0c049e35e8cc8e4ab5f6d95ba40

LUNDI 08/10/2018

Warm up:15’

Mobilité,

2×10 PVC shoulder dislocation with plate

1×20 overhead shrug

2 rounds: 200m run, 10 kneeling kettlebell press (5D-5G)

Skill: 15’

Complex shoulder  to overhead

1 power clean,

2 push press,

2 push jerk,

2 split jerk

Metcon:12’

3 rounds for time of:
Run 400 meters
10 shoulder-to-overheads

Men: 185 lb.
Women: 125 lb.

Scaling
Choose a load that is heavy but still can be done unbroken in the beginning. Keep it light enough that you don’t get bogged down and can continue to run hard.

Intermediate Option
3 rounds for time of:
Run 400 meters
10 shoulder-to-overheads

Men: 135 lb.
Women: 95 lb.

Beginner Option
3 rounds for time of:
Run 400 meters
10 shoulder-to-overheads

Men: 95 lb.
Women: 65 lb.

 

After:6’

Core training

8 octobre 2018
How-to-REALLY-do-a-Kettlebell-Swing

SAMEDI 06/10/2018

WARM UP

mobilite

jeu

SKILL

tous les mouvements

METCON

TEAM 2

TIME CAP 30′

100 HSPU

100 KB GB SQUAT 32/24 kg

100 RING ROW

100 KB SWING 32/24 kg

Pendant que l’athlète A fait ses répétitions, l’athlète B fait 200m rameur ils alternent à chaque fin des 200m rameur.

AFTER

STRECHING

 

6 octobre 2018
image-727245

VENDREDI 05/10/2018

 

Warm up: 15’

Mobilité

30 reps barbell rotation

2×10 jefferson curl

2×10 goog morning

Skill: 15’

Technique sumo deadlift + gamme montante

MetCon: 15’

Sumo deadlift 3-3-3-3-3 reps

Scaling
Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they become comfortable.

After:

15-12-9

Burpee pull ups,

200m run après chaque série

5 octobre 2018
front-rack-walk-lunge-wodnews

JEUDI 04/10/2018

Warm up: 10’

Mobilité

Skill: 10’

Voir tous les mouvements

MetCon: 25’

For time:
100-m walking lunge
100 push-ups
100 medicine-ball cleans
100 pull-ups
100-m walking lunge

Men: 20-lb. ball
Women: 14-lb. ball

Scaling
This chipper contains a large chunk of each movement. Reduce the reps to a manageable level.

Intermediate Option
For time:
75-m walking lunge
75 push-ups
75 medicine-ball cleans
75 pull-ups
75-m walking lunge

Men: 20-lb. ball
Women: 14-lb. ball

Beginner Option
For time:
50-m walking lunge
50 knee push-ups
50 medicine-ball cleans
50 ring rows
50-m walking lunge

Men: 20-lb. ball
Women: 14-lb. ball

After: 10’

Stretching

4 octobre 2018
19761806_133610820553601_4864760377864355840_n

MERCREDI 03/10/2018

Warm up: 15’

Mobilité

Travail bar à vide

3 rounds : 5 muscle clean, 5 toes to bar

Skill: 15’

Gamme montante + test 1 tour du wod

MetCon: 10’

Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 toes-to-bars

Men: 205 lb.
Women: 135 lb.

Scaling
Reduce the load and modify the toes-to-bar so that you can keep moving, with little resting, for the duration of the 10 minutes.

Intermediate Option
Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 toes-to-bars

Men: 165 lb.
Women: 105 lb.

Beginner Option
Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 hanging knee raises

Men: 95 lb.
Women: 65 lb.

After: 10’

Gainage

3 octobre 2018
images

MARDI 02/10/2018

Warm up: 15’

Mobilité

2×20 overhead elbows rotation

2×5 pause BTN push press empty bar

2×5 overhead squat empty bar

Skill: 15’

Every 2’: 3 OH squat + 20 DU

MetCon: 15’

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

Scaling
Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.

After: 8’

2 rounds “NANCY”

2 octobre 2018
wod-du-jour-110715

LUNDI 01/10/2018

Warm up:15’

Mobilité + Chris hinshaw warm up

Skill: 15’

10 back rack walking lunges + 15 jumping plate + 20 sec L-sit

(augmenter la charge à chaque série)

MetCon: 10’

Run 1 mile

Scaling
Most athletes can complete this as prescribed. Deconditioned athletes may need to jog or walk but still should be able to complete the distance.

After: 10’

AMRAP: 20 burpees, 10 box jump

1 octobre 2018
201611201616080919_SC_DSC_1609

SAMEDI 29/09/2018

WARM UP

MOBILITE

TABATA

WALL BALL

HANDSTAND HOLD

SKILL

TOUS ELS MOUVEMENTS

METCON

TEAM OF 2

« HOLLEYMAN  »

Version  GUEGHAM

30 ROUNDS FOR TIME OF:

10 WALL BALLS 20/14 lbs

6 HSPU

2 POWER CLEAN 225/155 LBS

AFTER

tout les  1m30

5  BACK SQUAT

10 HIGH BOX JUMP

29 septembre 2018
16903473_1423531121022075_3124533144783446022_o

VENDREDI 28/09/2018

 

Warm up: 15’

Mobilité + 10-8-6-4-2 burpees, sit ups

 

Skill: 15’

Push jerk série de 5 reps puis travail light au kb entre chaque série

 

MetCon: 15’

 

Complete as many rounds as possible in 15 minutes of:
21 GHD sit-ups
14 single-arm dumbbell push jerks

Use a single, heavy dumbbell and alternate arms each rep.

Scaling
Avoid a high volume of reps on the GHD if you have not had previous exposure to it. Use a dumbbell that is manageable, yet challenging.

Intermediate Option
Complete as many rounds as possible in 15 minutes of:
14 GHD sit-ups
14 single-arm dumbbell push jerks

Beginner Option
Complete as many rounds as possible in 15 minutes of:
21 sit-ups
14 single-arm dumbbell push jerks

 

After:

10’ travail handstand walk

 

 

28 septembre 2018
clean-and-jerk

JEUDI 27/09/2018

Warm up: 15’

Barbell yoga,

10x single knee touch,

10x double knee touch,

10x push knee,

10x arm reach

Puis,

5-4-3-2-1 front squat, strict press empty bar

 

Skill: 15’

Voir tous les mouvements et adaptations

 

MetCon:7’

Complex Fran

For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters

Men: 95 lb.
Women: 65 lb.

Scaling
Reduce the loading and modify the bar work so that this workout can be completed with minimal rest periods.

Intermediate Option
For time:
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
21 thrusters
4 bar muscle-ups
4 chest-to-bar pull-ups
4 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters

Men: 75 lb.
Women 55 lb.

Beginner Option
21-15-9 reps for time of:
Jumping chest-to-bar pull-ups
Thrusters

Men: 45 lb.
Women 35 lb.

 

After: 10’

4 rounds: 30 hollow rock, 15 rollout

27 septembre 2018
sports-crossfit-rings-international-photographer-mario-schmitt

MERCREDI 26/09/2018

Warm up:15’

Mobilité + 2’ dead hang + 3×10 reps shoulder dislocations PVC

Skill: 15’

Technique muscle up

 

MetCon: 5’

For time:
30 muscle-ups

Scaling
Although this workout will be very short for advanced athletes, beginner and intermediate athletes should not worry about finishing quickly. Instead, scaling athletes should pick a modification that offers an opportunity to practice the muscle-up and improve strength and skill. If you’re currently nowhere near a muscle-up, work on a pulling exercise and a pushing exercise.

Intermediate Option
Complete as many muscle-ups as possible in 15 minutes.
Then,
Complete as many rounds as possible in 5 minutes of:
5 strict pull-ups
5 ring dips

Beginner Option
Complete as many rounds as possible in 15 minutes of:
5 ring rows, using a false grip
5 jumping dips, slowing the descent

 

After:

Challenge team of 3 : 10’ max cal row!!!

26 septembre 2018
Double-Under-Practice-at-Progressive-Fitness-CrossFit-photo

MARDI 25/09/2018

Warm up: 15’

 

Mobilité + 3 rounds: 25 DU, 10 muscle snatch, 5 oh squat empty bar

Skill: 15’

 

Technique snatch puis determiner les charges du wod

 

MetCon: 10’

Doubles and Oly

For time:
50 double-unders
5 squat snatches
50 double-unders
4 squat snatches
50 double-unders
3 squat snatches
50 double-unders
2 squat snatches

Add weight to the snatch each round.

Men: 185-205-225-245 lb.
Women: 135-145-155-165 lb.

Scaling
Choose loads for the snatches that are moderately heavy for you, with the final weight being near your max. Athletes less familiar with squat snatching should stay with a lighter weight throughout.

Intermediate Option
For time:
50 double-unders
5 squat snatches
50 double-unders
4 squat snatches
50 double-unders
3 squat snatches
50 double-unders
2 squat snatches

Add weight to the snatch each round.

Men: 135-145-155-165 lb.
Women: 95-100-105-110 lb.

Beginner Option
For time:
30 single-unders
5 squat snatches
30 single-unders
4 squat snatches
30 single-unders
3 squat snatches
30 single-unders
2 squat snatches

Men: 65 lb.
Women: 45 lb.

 

After: 6’

18-15-12

Burpees,

Toes to bar,

G2OH with plate

25 septembre 2018
jg_killcliff_8078

LUNDI 24/09/2018

Warm up: 15’

Mobilité,

200m run + 3 rounds “CINDY”,

200m run + 2 rounds “CINDY”,

200m run + 1 round “CINDY”

Skill: 15’

Voir et tester tous les mouvements du wod

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

Scaling
Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can handle the prescribed loading in this workout.

Beginner Option
Men: 10-lb. ball to 9-ft.45-lb. SDHP and press, 15-in. box
Women: 6-lb. ball to 9-ft., 35-lb. SDHP and press, 12-in. box

 

After: 5’

Recovery

24 septembre 2018
iq1a6s3cspo

Vendredi 21 septembre 2018

 

Warm up: 15’

Movbilité + 2 rounds: 200m run, 5 goblet squat, 5 kb strict press, 5 kb thrusters, 5 kb oh squat (1 round bras D et 1 round bras G)

Skill: 15’

Technique hang squat snatch kettlebell

MetCon: 10’

5 rounds for time of:
5 dumbbell hang squat snatches, left arm
5 dumbbell hang squat snatches, right arm
5 dumbbell thrusters
200-m run

Men: 70-lb. dumbbells
Women: 45-lb. dumbbells

Scaling
Choose dumbbells that are challenging weight. The small sets and short distance on the run should encourage you to perform sets unbroken and sprint the run.

Intermediate Option
5 rounds for time of:
5 dumbbell hang squat snatches, left arm
5 dumbbell hang squat snatches, right arm
5 dumbbell thrusters
200-m run

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells

Beginner Option
5 rounds for time of:
5 dumbbell hang squat snatches, left arm
5 dumbbell hang squat snatches, right arm
5 dumbbell thrusters
200-m run

Men: 25-lb. dumbbells
Women: 15-lb. dumbbells

 

After:

3 rounds:

50 unbroken barbell sidebends, 20 sit ups

21 septembre 2018
DByeIFfxsMk

Jeudi 20 septembre 2018

 

Warm up: 15’

Mobilité

Skill: 15’

Technique split jerk

MetCon: 15’

Split jerk 3-3-3-3-3-3-3 reps

Scaling
All athletes can attempt split-jerk triples. Beginning athletes should spend plenty of time drilling the movement before adding weight.

 

After: 10’

Amrap: 400m run, 3 split jerk 70% du 3rm

20 septembre 2018
a881cf_5e6bc43a7b8f4f74b0c6767e9319943e-jpg_srz_979_652_85_22_0-50_1-20_0-00_jpg_srz

Mercredi 19 Septembre 2018

 

Warm up: 15’

Mobilité + 10-8-6-4-2 double KB sumo deadlift, double KB bent over row

Skill:15’

Sumo deadlift high pull + test pour determiner la bonne charge

MetCon: 7’

15-12-9 reps for time of:
Sumo deadlift high pulls
Chest-to-bar pull-ups

Men: 135 lb.
Women: 95 lb.

Scaling
This is a moderately heavy and quick workout. Reduce the load on the sumo deadlift high pull and modify the pull-up to keep this in the 5- to 6-minute range.

Intermediate Option
15-12-9 reps for time of:
Sumo deadlift high pulls
Chin-over-bar pull-ups

Men: 115 lb.
Women: 75 lb.

Beginner Option
15-12-9 reps for time of:
Sumo deadlift high pulls
Jumping pull-ups

Men: 65 lb.
Women: 45 lb.

 

After: 10’

AMRAP: 20 HR push ups, 10 toes to bar

19 septembre 2018
maxresdefault

MARDI 18/09/2018

 

Warm up: 10’

Chris hinchaw warm up

Skill: no skill

MetCon:

Run 15,000 meters

Scaling
This is a long run. Reduce the distance as needed, but keep it in the slow, long-distance domain. Intermediate athletes should pick a distance that will take 40-50 minutes to complete. Beginners should run/jog for 30-40 minutes.

Intermediate Option
Run 10,000 meters

Beginner Option
Run 5,000 meters

 

18 septembre 2018
pjkmefxuv3w

LUNDI 17/09/2018

Lundi 17 Septembre 2018

Warm up: 15’

Mobilité + 4 rounds: 5 pause push press, 5 one leg box jump, 5 wallball le plus haut possible

Skill: 15’

Travail HSPU strict par niveau

 

MetCon: 10’

Complete as many rounds as possible in 10 minutes of:
7 handstand push-ups
1 rope ascent, 15-ft. rope

Scaling
Modify the movements so that each set can be performed quickly and unbroken, round after round. The sets are intentionally small to avoid failure at either movement. Aim for less than one minute per round.

Intermediate Option
Complete as many rounds as possible in 10 minutes of:
5 handstand push-ups
1 rope ascent, 15-ft. rope

Beginner Option
Complete as many rounds as possible in 10 minutes of:
knee push-ups
1 rope climb, lying to standing

 

After:

“Annie”

17 septembre 2018
0f62eee000bbce331825a374cd48af58

VENDREDI 14/09/2018

VENDREDI 14 SEPTEMBRE

WARM UP  (10’)

Mobilité + emom 6’ : 3 reps clean pull (2x), 3 reps muscle clean (2x), 3 reps power clean (2x)

 

SKILL (15’)

Technique clean and jerk + détermination charge

 

METCOND (30’)
10 1-minute rounds of:
25 squats
Max reps of clean and jerks

Rest 2 minutes between rounds.

Men: 155 lb.
Women: 105 lb.

 

Scaling
Chaque tour de cette séance d’entraînement est un sprint. Réduire le nombre de squats pour permettre 20-30 secondes pour effectuer des tâches propres et saccadées. La charge sur le clean et jerk devrait être aussi lourde que vous pouvez manipuler sans hésiter avant chaque porter. Choisissez une charge qui vous pose un défi, mais vous permet néanmoins de vous accrocher et d’exécuter rapidement vos rapports.

Intermediate Option
10 1-minute rounds of:
20 squats
Max reps of clean and jerks

Rest 2 minutes between rounds.

Men: 135 lb.
Women: 95 lb.

Beginner Option
10 1-minute rounds of:
10 squats
Max reps of clean and jerks

Rest 2 minutes between rounds.

Men: 95 lb.
Women: 65 lb.

END OF THE WOD (xx’)

 

14 septembre 2018
vriwyxzzhmi

JEUDI 13/09/2018

JEUDI 13 SEPTEMBRE

WARM UP  (15’)

Mobilité + travail PVC

SKILL (15’)

Technique split clean + détermination charge

METCOND (12’)
Erin

5 rounds for time of:
15 dumbbell split cleans
21 pull-ups

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

Scaling
Réduisez le poids et les reps sur le split clean. Modifiez le pull-up afin que chaque round puisse être complété en 3 ou 4 sets. Comparé aux autres WOD Hero, cette séance d’entraînement est rapide et ne doit pas être entraînée dans la durée.

Intermediate Option
5 rounds for time of:
12 dumbbell split cleans
15 pull-ups

Men: 35-lb. dumbbells
Women: 20-lb. dumbbells

Beginner Option
4 rounds for time of:
10 dumbbell split cleans
12 ring rows

Men: 20-lb. dumbbells
Women: 15-lb. dumbbells

END OF THE WOD (10’)

Core training

13 septembre 2018
clb

MERCREDI 12/09/2018

MERCREDI 12 SEPTEMBRE

WARM UP  (15’)

Barbell yoga + 2’ position basse du squat + 30 barbell rotation en position squat

 

SKILL (15’)

Complex : 1 front squat, 1 push press, 2 thrusters, 3 back squat (sans poser la barre)


METCOND (20’)
Back squat 3-3-3-3 reps
Thruster 3-3-3-3 reps
4 attempts at a max L-sit hold for time

 

Scaling
Ce Heavy Day se termine par une tentative de gymnastique maximale. Les athlètes intermédiaires peuvent compléter cela comme prescrit. Les athlètes plus récents peuvent utiliser les premiers sets pour atteindre un poids confortable et modifier le L-sit pour un maintien statique similaire pouvant être maintenu pendant au moins 20 secondes.

Beginners options
Back squat 3-3-3-3 reps
Thruster 3-3-3-3 reps
4 attempts at a max tuck hold for time

 

END OF THE WOD (5’)

100 wallball

12 septembre 2018