LOCKDOWN DAY #30
 
WARM-UP
a. 3 – 5’ General warm-up (inspirez vous de la vidéo)
https://youtu.be/NCNEqOK2nLY
b. 3 sets
10 scapular push-ups
10 Snow angels
15 calf raises

Scapular push-ups

c. 3 Sets (augmenter le rythme à chaque round)
25’’ No push-ups burpees
10’’ Bottom hold push-ups (assisté des genoux si besoin)
25’’ Air squat
10’’ Bottom squat hold
MET-CON :
WOD 2 “FUNDRAISER”
For time (15’)
100 double unders / Single under
21 burpees
75 double unders / Single under
15 burpees
50 double unders / Single under
9 burpees
Pas de corde ?
Jumping jack !
Version scale :
For time
50 Jumping jack
15 burpees
35 Jumping jack
12 Burpees
20 Jumping jack
9 Burpees
SKILL :
EMOM 12’
Minute 1 : 15’’ – 30’’ Tripod headstand
Minute 2 : 15’’ – 30’’ Shoulder tapes (surélevés pour augment la difficulté)
Minute 3 : 10’’ – 20’’ Hollow hold + 8 – 15 Tuck-ups
Tripod headstand position / progression
Shoulder tapes
Hollow hold / bent hollod holw (jambes fléchies)
Tuck-ups
Categories: Crossfit