WARM-UP
a. Squat flow
https://youtu.be/3Fu-rgxNCzo

b. EMOM 6’
Minute 1 : 0’30’’ Single leg cone touch + 0’20’’ side plank (gauche)
Minute 2 : 0’30’’ Air squat + 0’20’’ side plank (droite)
Minute 3 : 0’30’’ Negative push-ups + 0’20’’ Roving plank

Single leg cone touch
https://www.youtube.com/watch?v=lq9c_NnO48g
Side plank
https://youtu.be/o4ZgIoK0TE4
Negative push-ups
https://youtu.be/DPwjyA-3dmI
Roving plank
https://youtu.be/9rgIpYwrGCU

SKILL/STRENGTH

EMOM 10’
3 – 5 Back squat ou Odd object squat
@ tempo 32X1(3’’ pour descendre, 2’’ de pause en bas, explosif à la monté)

Back squat
https://www.youtube.com/watch?v=ultWZbUMPL8
Odd object squat
https://www.youtube.com/watch?v=T829eiG4udc

MET-CON

4 sets for max reps
40’’ Max Double unders ou single unders
40’’ Max Push press
40’’ Max front rack lunges
1’00’’ REST

Barre @ 50/35 kg
Ou avec double DB ou KB

“SYSTEME D”

4 sets for max reps
40’’ Max moutain climbers
https://youtu.be/zT-9L3CEcmk
40’’ Max odd object push press
https://youtu.be/uwpJPxex01M
40’’ Max odd object front rack lunges
https://youtu.be/FqQBxMGhl-M
1’00’’ Rest

CORE FINISHER
4 sets
20’’ Hollow hold / Bent hollow hold
10’’ REST
20’’ V-ups / Tuck ups
10’’ REST

Hollow hold
https://youtu.be/4xRpGgttca8
Bent hollow hold
https://youtu.be/fh9vZJdB5iI
V-ups
https://youtu.be/7UVgs18Y1P4
Tuck ups
https://youtu.be/NBwz02SXl6Q

Categories: Crossfit