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CrossFit Wavre – 17/06/20

CrossFit Wavre - 17/06/20

Metcon de 10 minutes en corps entier qui va construire sur la fatigue d’épaules d’hier.

Comme chaque jour, profitez des conseils de vos coachs pour mettre l’accent sur l’amélioration de votre technique avant de vouloir « envoyer ».

La propreté du mouvement est gage de santé, blessés vous ne pourrez pas vous entraîner.

the box

Skill/Strength

Front Squat Tempo Variation
4 x 10 / 7
3.3.3.1
3 to go down, 3 down, 3 to go up
and 1 sec on top before attacking the new rep.

Cossack Goblet Squat
3 x 10 / side - light weight

Metcon

AMRAP 10min
24 WBS
20 AbMat Sit Ups
16 Box Pike PU / Downward dog PU / HRPU

home

Skill/Strength

Front Squat Tempo Variation
4 x 10 / 7
3.3.3.1
3 to go down, 3 down, 3 to go up
and 1 sec on top before attacking the new rep.

Cossack Goblet Squat
3 x 10 / side - light weight

Metcon

AMRAP 10min
24 Double DB Thrusters
20 AbMat Sit Ups
16 Downward dog PU / HRPU

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CrossFit Wavre – 16/06/20

CrossFit Wavre - 16/06/20

Ce mardi, le workout est axé épaules. Que ce soit au niveau du renfo ou du metcon, on peut s’attendre à une belle congestion.

the box

Skill/Strength

2 Sets
10/arm - 1 arm floor press
10 barbell front raise
10 strict press 20/15 - 3 sec to go down for each rep

Metcon

For Time (T.C. : 9min)
50/30 DUs
40 Alt DB Snatch
50/30 DUs
30 Alt DB Snatch
50/30 DUs
20 Alt DB Snatch
50/30 DUs
10 Alt DB Snatch

Core Finisher

3 sets of Unbroken Reps
10 V-Ups
10 Hollow Rocks
10 V-Ups
10 Reverse Crunches

home

Skill/Strength

2 Sets
10/arm - 1 arm floor press
10 barbell front raise
10 strict press 20/15 - 3 sec to go down for each rep

Metcon

For Time (T.C. : 9min)
50/30 DUs
40 Alt DB Snatch
50/30 DUs
30 Alt DB Snatch
50/30 DUs
20 Alt DB Snatch
50/30 DUs
10 Alt DB Snatch

Core Finisher

3 sets of Unbroken Reps
10 V-Ups
10 Hollow Rocks
10 V-Ups
10 Reverse Crunches

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CrossFit Wavre – 15/06/20

CrossFit Wavre - 15/06/20

Travail de skill sur le split jerk.

Ça fait longtemps que ce mouvement n’a pas été programmé, profitez de la séance d’aujourd’hui pour retravailler la qualité de la technique.

the box

Skill/Strength

Split Jerk
5 x 3

Metcon

EMOM 12min
1. 12 Box Step Ups / 22.5-15kg
2. 15 DLs
3/ 5 Split Jerks

home

Skill/Strength

1 arm Split jerk
5 x 3 / arm

Metcon

EMOM 12min
1. 12 Box Step Ups / 22.5-15kg
2. 15 double KB DLs
3/ 5 1 arm Split jerk (change side each set)

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CrossFit Wavre – 14/06/20

CrossFit Wavre - 14/06/20

Les guerriers du dimanche ont un gros morceau à affronter aujourd’hui.

Une suite de 3 sprints en DB thrusters et à la cage, sous la direction de Jordan.

the box

Skill/Strength

Bulgarian Split Squats w/ DBs
4 x 10 / leg

Metcon

AMRAP 8min
8 DB Thrusters
6 Toes to Bar

2 min REST

AMRAP 6min
6 DB Thrusters
4 Kipping Pull Ups

2 min REST

AMRAP 4min
4 DB Thrusters
2 Strict Pull Ups

home

Skill/Strength

Bulgarian Split Squats w/ DBs
4 x 10 / leg

Metcon

AMRAP 8min
4 1 arm DB Thrusters/arm
6 V-Ups

2 min REST

AMRAP 6min
3 1 arm DB Thrusters/arm
4 Bent Over Row/arm

2 min REST

AMRAP 4min
2 1 arm DB Thrusters/arm
2 Table Pull Ups

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CrossFit Wavre – 13/06/20

CrossFit Wavre - 13/06/20

Workout technique aujourd’hui.

On revoit ensemble le power snatch et on applique les révisions sur un EMOM.

Comme toujours : cherchez à acquérir le mouvement parfait. La qualité avant le volume.

the box

EMOM 5min
Perform 3-6 Power Snatches
40/20kg
1 min rest between sets

Death by
Box Jumps
during 10 min

Start each min by 6-10 burpees, add 1 box jump each minute
If Fail, keep on with the previous same number of box jumps and burpees

home

EMOM 5min
Perform 3-5 KB/DB Devil press

1 min rest between sets

Death by
Broad Jumps
during 10 min

Start each min by 6-10 burpees, add 1 broad jump each minute
If Fail, keep on with the previous same number of broad jumps and burpees

Read More
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