Programmation sur mesure

WEEK 3

Séance 1 : Coaching Clean & Jerk

Séance 2 : Japanese bodybuilding

>Warm-up : 4 Rounds not for Time

  10 Leg Extensions / leg

  20 Alternating weighted Kossack Squats

  10 Squat Jumps

>Force 1 : Box Squat

  5 reps @60 kg | 3 reps @65 kg | 1 rep @70 kg

  5 reps @65 kg | 3 reps @70 kg | 1 rep @75 kg

Rest 2' between sets

 

> Force 2 : 

Every 2'30 for 5 sets

  8 Z Presses @20 kg

  8 Db Bench Presses 2 x 10 kg

> Core :

Emom 12'

  Min 1 : 30" L-sit

  Min 2 : 15 GHD sit-ups

  Min 3 : 10 Toes to ring

Séance 3 : Japanese Bodybuilding

>Warm-up : Double Unders 4 x 2' ON / 1' OFF

Then, 3 Rounds not for time

  15 Kb Swing 16 kg

  10 Cuban Press Dbs 5 kg

  5 Glute Ham raise

  

>Force :

Every 2'30 for 5 sets

  6 Deadlift 65 kg

  10 Strict Pullups

>FBB : 4 Rounds not for time

  8 Chainsaw Raw / arm

  8 One Leg Hip Thrust Bench Supported +20 kg

  8 Ring Rows

  16 Barbell Windshield Wipers

WEEK 4

Séance 1 : Japanese Bodybuilding

>Warm-up : 3 Rounds not for time

  15 Standing banded Hip Abductors / leg

  15 Goblet Banded Squat Kb 12-20 kg

  10 Leg Extensions / leg

  30 Jumping Lunges

>Force 1 : Back Squat

Emom 15'

  Min 1-5 : 3 reps @45 kg

  Min 5-10 : 1 rep @52 kg

  Min 10-15 : 5 reps @40 kg

>Force 2 : Strict Press

5 x 10 reps @ 20 kg rest 1'

>Core : 4 Rounds not for time

  20'' L-sit Hanging position

  10 Strict Knees to Elbows

  10 Deficit Push ups (ring si tu as)

  

Séance 2 : Bodyweight 

>Warm-up : 3 Rounds for time

  80 Air Squats

  40 Push ups

  20 V-ups

>Core : Interval 12 x 30'' ON / 15'' OFF

Alterne entre les exercices suivants, un seul exo par intervalle

  Side Plank Left

  Side Plank Right

  Lower Body Crunch

  Spider Plank

WEEK 2

Séance 1 : Coaching Snatch

Séance 2 : Free Access

>Warm-up : 3 Rounds not For Time

  15 Standing banded Hip Abductors / leg

  15 Step-up box 20" / leg (add weight if too easy)

  15 Cal Bike

  15 Cyclist Squat (add weight if too easy)

>Force : Front Squat

Emom 15'

  Min 1-5 : 3 reps @45 kg

  Min 5-10 : 1 rep @52 kg

  Min 10-15 : 5 reps @40 kg

>FBB : For Time

2 Rounds

  10 Strict Pull ups

  10 Strict Presses Barbell 15-20 kg

2 Rounds

  10 Ring Rows

  10 Db Bench Presses 2 x 10 kg

2 Rounds

  10 Close Grip Barbell High Pulls 20 kg

  10 Ring Dips

Séance 3 : Athlétisme

>Warm-up : 3 Rounds not for time

  15 Deficit Calf Raises / leg

  15 Hip Thrusts One Leg

  15 Push Ups

  15 V-ups

>Running

  800m Low Speed (9 km/h)

  600m Medium Speed (12 km/h)

  400m High Speed (14 km/h)

>Sprints (vidéos)

Every 30" for 8 sets : 10m sprint départ plat ventre au sol

Every 1'15 for 6 sets : 5 Tuck Jumps + 20m sprint

Every 2'30 for 5 sets : 5 Burpees Broad Jumps + 50m sprint

>Active recovery : Backward running easy pace for 5'

Séance 4 : Wod Salle

Séance 5 : Sortie longue run

WEEK 1

Séance 1 : Free Access

>Warm-up : montée de gamme sur les 3 mouvements du CF total​

Entre les séries, faire une série d'un des exercices suivants :

  15 Banded Hip Abductors

  5 Glute Ham Raise Band Supported

  15 Band Triceps Extensions

>WOD 1 : CrossFit Total

1RM Back Squat, 1 RM Strict Press, 1 RM Deadlift (3 tentatives de chaque, rest 3' between reps)

>WOD 2 : For time

  30 Clean & Jerk @35 kg

>WOD 3 : For time

4 Rounds

  12 Ring Push ups

  12 Bent Over Row Barbell 20 kg

  12 Toes To Ring

Séance 2 : Coaching Clean & Jerk

Séance 3 : Athlétisme

>Warm-up : 3 Rounds not for time

  15 Deficit Calf Raises / leg

  15 Hip Thrusts One Leg

  15 Push Ups

  15 V-ups

>Running

  800m Low Speed (9 km/h)

  600m Medium Speed (12 km/h)

  400m High Speed (14 km/h)

>Sprints

6 x 30m every 1'

Rest 2'

6 x 50m every 1'30

Rest 2'

3 x 80m every 2'

Séance 4 : WOD Salle

Séance 5 : Sortie relativement longue Run

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