For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Abs WoD
5 RFT
5 Toes to bar
10 Hollow rocks
15 Sit ups
mardi 4 août 2015
lundi 3 août 2015
Workout du 03/08/2015
Reprise des entrainements uniquement "Crossfit"
Aujourd'hui test du WoD Double DT avec le poids officiel => 70Kg
10 Rounds for time
12 Deadlifts
9 Hang Power Clean
6 Push Jerk
Le genre de WoD qui démontre que faire du Crossfit c'est savoir envoyer du cardio et de la force sur des exos techniques et pas uniquement se trémousser sur divers agrés avec des charges de pucelle!
Aujourd'hui test du WoD Double DT avec le poids officiel => 70Kg
10 Rounds for time
12 Deadlifts
9 Hang Power Clean
6 Push Jerk
Le genre de WoD qui démontre que faire du Crossfit c'est savoir envoyer du cardio et de la force sur des exos techniques et pas uniquement se trémousser sur divers agrés avec des charges de pucelle!
Crossfit Games 2007 |
Crossfit Games 2015 |
vendredi 31 juillet 2015
Workout du 31/07/2015
BADASS
WEEK12/DAY 3: UPPER BODY WORKOUT (Last day!)
1. Chin-ups: 1 x max reps
2a. 1-Arm, 3-Second Eccentric Front Lat Pulldowns: 2 x 10ea
2b. Standing DB Side Press: 2x10ea arm
3. Incline DB rear delt fles, thumbs up: 3x15
4. Eccentric BB Curls: 3x5 (“cheat” weight up, lower as slow as possible)
5. 45lb. Plate Core Circuit: 15ea. exercise, 2x thru
A) Standing Russian Twists
B) Standing Side Bends
C) Crunches, feet on flor
D) Crunches, legs at 90 degrees
E) Toe Touches
6. Push-up test: 1 x max reps of ‘regular’ push-ups
WEEK12/DAY 3: UPPER BODY WORKOUT (Last day!)
1. Chin-ups: 1 x max reps
2a. 1-Arm, 3-Second Eccentric Front Lat Pulldowns: 2 x 10ea
2b. Standing DB Side Press: 2x10ea arm
3. Incline DB rear delt fles, thumbs up: 3x15
4. Eccentric BB Curls: 3x5 (“cheat” weight up, lower as slow as possible)
5. 45lb. Plate Core Circuit: 15ea. exercise, 2x thru
A) Standing Russian Twists
B) Standing Side Bends
C) Crunches, feet on flor
D) Crunches, legs at 90 degrees
E) Toe Touches
6. Push-up test: 1 x max reps of ‘regular’ push-ups
jeudi 30 juillet 2015
Workout du 30/07/2015
Team WoD 2v2
Summer Fever WOD (for each team):
- 100 Deadlifts 225lbs (100Kg)
- 100 dumbell Ground to ovrhead 50lbs (25 Kg)
- 100 overhead walking lunges with 45lbs plate (20Kg)
- 100 Calories Row
- 100 toes to bar
- 100 burpees
Summer Fever WOD (for each team):
- 100 Deadlifts 225lbs (100Kg)
- 100 dumbell Ground to ovrhead 50lbs (25 Kg)
- 100 overhead walking lunges with 45lbs plate (20Kg)
- 100 Calories Row
- 100 toes to bar
- 100 burpees
mercredi 29 juillet 2015
Workout du 29/07/2015
BADASS
WEEK12/DAY 2: LOWER BODY WORKOUT
1. DB Squat Jumps, holding 10lb. DB’s: 5x5
2. Low box heel touches: 3x12ea leg (Remplacé par des pistols squat)
3a. Single leg supine hip thrust (foot elevated): 3x12ea leg
3b. DB Side Bends: 3x15ea side
4. Tabata-style Jump Rope: 20 seconds on, 10 seconds off. Go through this as many
times as you can handle!
WEEK12/DAY 2: LOWER BODY WORKOUT
1. DB Squat Jumps, holding 10lb. DB’s: 5x5
2. Low box heel touches: 3x12ea leg (Remplacé par des pistols squat)
3a. Single leg supine hip thrust (foot elevated): 3x12ea leg
3b. DB Side Bends: 3x15ea side
4. Tabata-style Jump Rope: 20 seconds on, 10 seconds off. Go through this as many
times as you can handle!
mardi 28 juillet 2015
Workout du 28/07/2015
BADASS (last week)
WEEK12/DAY 1: UPPER BODY WORKOUT
1. *Bench Press: 185 lbs. or 225 lbs. for 1 set of max reps.
*If you’re going to perform the 185-pound rep test, use this warm-up: Barx10, 95x5, 135x3, 165x2, 195x1, (225x1 if strong enough)
*If you’re going to perform the 225-pound rep test, use this warm-up: Barx10, 135x5, 185x3, 225x1, 275x1, (315x1 if strong enough)
2. BW Inverted Row (feet elevated if necessary): 2xMax (Stop set when you can no
longer touch your chest to the bar.)
3. Barbell Overhead Shrugs: 3x15
4. Rest-Pause Incline DB curls, palms up: (3xMax, 20 Sec Rest): x1
5. “BeZercher” Barbell Complex (Zercher squats, Zercher reverse lunges, curl to press,
RDL’s, bent rows): 5 *descending sets. Rest 60 seconds between sets. *1st set
perform 10 reps each exercise. 2nd set perform 9 reps. 3rd set perform 8 reps. 4th
set perform 7 reps. 5th set perform 6 reps.
WEEK12/DAY 1: UPPER BODY WORKOUT
1. *Bench Press: 185 lbs. or 225 lbs. for 1 set of max reps.
*If you’re going to perform the 185-pound rep test, use this warm-up: Barx10, 95x5, 135x3, 165x2, 195x1, (225x1 if strong enough)
*If you’re going to perform the 225-pound rep test, use this warm-up: Barx10, 135x5, 185x3, 225x1, 275x1, (315x1 if strong enough)
2. BW Inverted Row (feet elevated if necessary): 2xMax (Stop set when you can no
longer touch your chest to the bar.)
3. Barbell Overhead Shrugs: 3x15
4. Rest-Pause Incline DB curls, palms up: (3xMax, 20 Sec Rest): x1
5. “BeZercher” Barbell Complex (Zercher squats, Zercher reverse lunges, curl to press,
RDL’s, bent rows): 5 *descending sets. Rest 60 seconds between sets. *1st set
perform 10 reps each exercise. 2nd set perform 9 reps. 3rd set perform 8 reps. 4th
set perform 7 reps. 5th set perform 6 reps.
dimanche 26 juillet 2015
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