LOCKDOWN DAY #47

 

WARM-UP
a. Shoulder / Thoracic warm-up 3 – 5’
Inspiration : https://youtu.be/4sdb-QrfnuU

General warm-up
EMOM 9’
Minute 1 : 30’’ jumping jack + 20’’ Scap push-ups
Minute 2 : 30’’ Moutain climb + 20’’ Reverse scap push-ups
Minute 3 : 45’’ Front leaning rest

Scap push-ups
https://youtu.be/huGj4aBk9C4

Reverse scap push-ups
https://youtu.be/GxGIT7rdNNs

Front leaning rest
https://youtu.be/KOERfj4QPtk

STRENGTH

4 x 10 Z-press @ tempo 3111 (3’’ pour descendre à chaque rep)

Rest as needed b/w sets
https://youtu.be/wl_gBPUrdsc

4 x 12 Bent over row @ tempo 3111 (3’’ pour descendre à chaque rep)

Rest as needed b/w sets
https://youtu.be/B4Zydi-lMnA
https://youtu.be/TbcCeguuv_4

 

MET-CON

 

WILD WALL CHALLENGE #1

 

For time

150 Burpees

 

CORE

Plank DB pull through

3 x 60’’ ON / 60’’ OFF

https://youtu.be/Zko5x2SoQmo

 

Categories: Crossfit