Force
Push Press
3-3-3-3-3
WoD KB Fever
1 fois le + vite possible. poids KB= (24kgs H, 12 kgs F) :
5 box jumps
5 pompes
5 kettlebell swing
10 box jumps
10 pompes
10 kettlebell swing
15 box jumps
15 pompes
15 kettlebell swing
20 box jumps
20 pompes
20 kettlebell swing
15 box jump
15 pompes
15 kettlebell swing
10 box jump
10 pompes
10 ketlebell swing
5 box jump
5 pompes
5 kettlebell swing
Finisher
Abs maker
5 tours
5 Toes To bar
max time L-Sit
15 Toe touch (With 45lb Plate)
lundi 10 août 2015
vendredi 7 août 2015
Workout du 07/08/2015
Séance accès musculation athlétique :
21-18-15-12-9-6-3 réps
Sumo DeadLift High Pull (35Kg)
Pull Ups
Dips
Box Jumps Lestés
Heavy reverse Crunch (Avec Sand Bag)
Fin de séance
10 rounds
10 Hollow Rocks
10 Superman
jeudi 6 août 2015
Workout du 06/08/2015
WoD (CF HQ du 04/08/2015)
Burpee + 185-lb. back-squat ladder
Rest 3 minutes
Burpee + 115-lb. shoulder-press ladder
Rest 3 minutes
Burpee + 245-lb. deadlift ladder
For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Cardio
8x 500m rameur
Rest 1 minute between sets
Burpee + 185-lb. back-squat ladder
Rest 3 minutes
Burpee + 115-lb. shoulder-press ladder
Rest 3 minutes
Burpee + 245-lb. deadlift ladder
For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Cardio
8x 500m rameur
Rest 1 minute between sets
mercredi 5 août 2015
Workout du 05/08/2015
The Reckoning
Run 1,6km (1miles)
100 bodyblasters (burpeepullupskneestoelbows)
Run 1,6km
Run 1,6km (1miles)
100 bodyblasters (burpeepullupskneestoelbows)
Run 1,6km
Un Bodyblaster c'est ça ^^
mardi 4 août 2015
Workout du 04/08/2015
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
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
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
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