09/04/2021


ACTIVATION AND MOBILITY

5 min run ou AB @ 70%

RPE: 5/10


1 set of:

inchworm to push-ups + Scap Push-Up x 5 reps

Alternating Reverse Lunge with reach x 10 reps

cossack squats x 10 reps

inchworm hollow hold x 5 reps


glute activation 2 sets of:

Banded Monster Walks x 10 pas avant et en arrière

Banded Lateral Walks x 10 pas dans chaque direction

squat with elevation x 10 reps @3111


travail barre à vide

3 sets of:

Overhead Squat x 5 reps

resserre la prise au fur et à mesure

Rest 1 min


puis

2 sets of:

Depth Jump With Horizontal Take Off x 5 reps*

Front squat x 5 reps @ 2210 tempo

Rest 1min


*ne cherche pas une hauteur trop haute mais plutôt à être explosif sur le rebond


Puis

2 sets of:

1+1/4 Front Squat x 5 reps

Rest 1à 2 min

chercher l'explosivité en bas du squat !!

 

"CrossFit Games Quarterfinals Event 4”

For max load:

4 Rep-Max Front Squat

Time cap: 20 min.


Charge suggérée:

E2MOM x 6 sets of:

set 1: 4 reps @ 50 %

set 2: 3 reps @ 60 %

set 3: 2 reps @ 65%

set 4: 1 rep @70%

set 5: 1 rep@ 75%

set 6: 1 rep @ 80%


tentative 1: 4 reps @ 85%

augmente de 2 à 5 %

rest 3 à 4 min

 

1 à 2 séries de:

5 Strict Handstand Push-Ups

5 Dumbbell Hang Power Cleans (50/35lbs.)

20 Double-Unders


Rest 60 sec


5 Kipping Handstand Push-Ups

5 Dumbbell Shoulder-to-Overheads (50/35lbs.)

20 Double-Unders


Rest 60 sec


réalise cet enchainement et les transitions au rythme du wod.

Un rythme que tu censé pour répliquer.


"CrossFit Games Quarterfinals Event 1”

For total time:

Three rounds of:

10 Strict Handstand Push-Ups

10 Dumbbell Hang Power Cleans @(22,5 / 15 kg)

50 Double-Unders


Rest 1 min puis


Three rounds of:

10 Kipping Handstand Push-Ups

10 Dumbbell Shoulder-to-Overheads @(22,5 / 15 kg)

50 Double-Unders


Time cap: 10 min.


 

RECUPERATION 3 à 4 heures:


“CrossFit Games Quarterfinals Event 2 Warm-Up”

Bench T-Spine pulse x 60 sec

Band Assisted Lat Stretch x 45 sec


glute activation 2 sets of:

Banded Monster Walks x 10 pas avant et en arrière

Banded Lateral Walks x 10 pas dans chaque direction



2 sets of:

30 sec of AB @ 80-85%

Banded Good Morning x 15-20 reps

Rest 60 sec

30 seconds of Assault Bike @ 80-85%

push-ups to down dog x 5reps

Rest 60 sec

30 seconds of Assault Bike @ 80-85%

Goblet Squat x 15 reps (Light)

Rest 60 seconds

30 seconds of Assault Bike @ 80-85%

scap pull-ups x 4-6 reps

Rest 60 sec


1 set of:

10 GHD Sit-Ups

1 Rope Climb, 15 ft.

10 Alternating pistols

5 GHD Sit-Ups

1 Rope Climb, 15 ft.

6 Alternating Alternating pistols


Rest 5-10 minutes, puis…


“CrossFit Games Quarterfinals Event 2”

For time:

60 GHD Sit-Ups

6 Rope Climbs, 15 ft.

60 Alternating pistols

50 GHD Sit-Ups

5 Rope Climbs, 15 ft.

50 Alternating pistols

40 GHD Sit-Ups

4 Rope Climbs, 15 ft.

40 Alternating pistols

30 GHD Sit-Ups

3 Rope Climbs, 15 ft.

30 Alternating pistols


Time cap: 20 minutes


PROCHAIN CYCLE COMMENCE LE 12/04/2021