the-ghd-sit-up-dangerous-or-awesome

Mercredi 24 Avril 2019

Warm up 15’

Mobilite

Progression inverted burpee

(attention contrairement à la dernière fois on ne termine pas en handstand)

 

Skill 15’

Voir tous les mouvements, bien faire remarquer la difference entre le hip extension, back extension et hip-back extension.

GHD sit up insistez sur l’action des jambes (SECURITE)

 

Metcon 20’

3 rounds for time of:

21 hip-back extensions
21 GHD sit-ups
21 burpees over the bar
21 inverted burpees

24 avril 2019
10 dec

Mardi 23 Avril 2019

Warm up 15’

Mobilité générale

 

Skill 15’

Voir tous les mouvements

Test du wod

 

Metcon 15’

Strict Fran

21-15-9 reps for time of:
Thrusters
Strict pull-ups

Men: 95 lb.
Women: 65 lb.

After 10’

Renforcement musculaire

24 avril 2019
images

Lundi 22 Avril 2019

CrossFit French Throwdown 2019

WOD 2

AMRAP 13 minutes

10 Double Dumbbell cleans
15m Front Rack Lunges (7,5m / 7,5m)
100 Double Unders

Men : 22,5kg dumbbells
Women : 15kg dumbbells

22 avril 2019
bench_press_article_main

Vendredi 19 Avril 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
running

Jeudi 18 Avril 2019

Warm up 15’

General warm up

 

Skill 15’

Renfo + preparation wod

Metcon 25’

Run 5,000 meters

 

After 5’

Stretching

18 avril 2019
Leistung_Crossfit

Mercredi 17 Avril 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
bench-press_0

Mardi 16 Avril 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
diane-crossfit

Lundi 15 Avril 2019

Warm up 15’

Mobilité

Fun Game

 

Skill 10’

Shoulder press,

Push press,

Push jerk

 

Metcon 24’

Handstand practice for 12 minutes
L-sit practice for 12 minutes
Stretch for 12 minutes

 

After 12’

Stretching

15 avril 2019
muscle-up-from-2012-games-just-rich-3-436×300

Vendredi 12 Avril 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
173-barbell

Jeudi 11 Avril 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

 

 

After 6’

Choisir un des trois mouvements

Barre à 50%

AMRAP 6’

2 reps + 2 burpees

(+2 reps à chaque tour)

 

11 avril 2019
games2013_row_rotator

Mercredi 10 Avril 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
squat_grande

Mardi 9 Avril 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
toes-to-bar-2

Lundi 8 Avril 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
_LAN2369

Vendredi 5 Avril 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.

 

5 avril 2019
18 janvier 19

Jeudi 4 Avril 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

4 avril 2019
_JFL0279

Mercredi 3 Avril 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
_LAN2285

Mardi 2 Avril 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
khalipa-ring-dip

Lundi 1 Avril 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
download

Vendredi 29 Mars 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
mg3062

Jeudi 28 Mars 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
Rowing-800×400

Mercredi 27 Mars 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

27 mars 2019
B979991176Z.1_20161017145615_000+G2M7QESPQ.1-0

Mardi 26 Mars 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
RICH

Lundi 25 Mars 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
11 janvier

Vendredi 22 Mars 2019

Workout 19.5

Rx

33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups

M: 95-lb.

W: 65-lb.

 

Scaled

33-27-21-15-9 reps for time of:
Thrusters
Jumping pull-ups

M: 65-lb

W: 45-lb

Time cap: 20 minutes

22 mars 2019
1522772527_523514_1522772722_noticia_normal

Jeudi 21 Mars 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

21 mars 2019
31

Mercredi 20 Mars 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
_LAN2331

Mardi 19 Mars 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

19 mars 2019
maxresdefault

Lundi 18 Mars 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
scale-CrossFit-Open-Workout-19.4-800×400

Vendredi 15 Mars 2019

Open workout 19.4

For total time:

RX
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Men snatch 95 lb.

Women snatch 65 lb.

Scaled

3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees

Men snatch 65 lb., may step over bar on the burpees

Women snatch 45 lb., may step over bar on the burpees

Time cap: 12 minutes

15 mars 2019
yvan-matt-athletics

Jeudi 14 Mars 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
WOD 1

Mercredi 13 Mars 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 6’

Grace

30 clean and jerks for time

Men: 135 lb.
Women: 95 lb.

 

After 10’

Front squat kettlebell

 

13 mars 2019