LOCKDOWN DAY #58
WARM-UP
a. General warm-up 5’
Exemple
b. 3 sets
0’30’’ Jumping jack
0’10’’ Rest
0’30’’ Inchworm push-ups
0’10’’ Rest
0’30’’ Walking lunges
0’10’’ Rest
0’30’’ Russian swing
0’10’’ Rest
Jumping jack
Inchworm push-ups
Walking lunges
Russian swing (kb, db, odd object,…)
SKILL / STRENGTH

Isometric work

a. 3 sets
20 – 30’’ front leaning rest
5 – 10’’ Half push-ups
5 – 10’’ Bottom push-ups

Rest as needed b/w set
Scaler l’amplitude contre un fauteuil ou marche d’escalier

Front leaning rest

Half push-ups
Bottom push-ups
b. 3 sets
20’’ Sumo squat hold
20’’ Narrow squat hold
15’’ Single leg glute bridge / côté
Rest as needed b/w set
Sumo squat hold
Narrow squat hold
Single leg glute bridge
MET-CON
10 Rounds for time
4 ground to overhead @ Heavy weight
5 Handrelease push-ups
6 Down-ups
Si possible aujourd’hui pour les ground to overhead, utiliser un « odd object » (sandbag, backpack, …) , bref un objet lourd qui traine dans votre jardin J. Si ce n’est pas possible, vous pouvez bien sûr remplacer par des objets plus conventionnels (barre, kb, db,…)
Exemple :
Handrelease push-ups
Down-ups
Categories: Crossfit