LOCKDOWN DAY 24

WARM-UP

3 rounds not for time
200 m run
12 high knees
12 Butter kicks
10 Down-ups
10 Jump squat

 

SKILL/STRENGTH

4 sets

8 – 12 Floor press @ tempo 30X1

(Barbell, DB, KB, odd object, …)

https://youtu.be/-6UxzKPixh8

https://youtu.be/lNdi7VEf2Ew?t=44

https://youtu.be/UwD75bLQIgM

 

8 – 12 Bent over row @ tempo 30X1

(Barbell, DB, KB, odd object, …)

https://youtu.be/VP_f9V854og

https://youtu.be/3xTa8HsEuS8

https://youtu.be/2tYc7afymTc

 

MET-CON

3 rounds for time

400 m run

28 Box jump

14 Double DB hang power clean

Box jump = sur une box , banc, chaise, marche d’escalier, …

Double DB hang power clean
https://youtu.be/myc1taX-uBs

“Système D”

3 rounds for time

400 m run
28 Tuck jump
14 Odd object clean

Tuck jump

https://youtu.be/r7oBejx1PHM

Odd object clean
https://youtu.be/mJ-AOzTYzeM

FINISHER

3 sets
0’30’’ Single leg wall sit (droite)
25’’ Front leaning rest
0’30’’ Single leg wall sit (gauche)
25’’ Front leaning rest

 

Single leg wall sit

https://youtu.be/7Tgb8wVzbcY
Front leaning rest

https://youtu.be/KOERfj4QPtk

 

 

 

Categories: Crossfit