LOCKDOWN DAY 19

 

WARM-UP

 

3 rounds not for time

15 Russian swing

5 Squat broad jump

6 Single leg cone touch /côté

12 Tuck ups

Russian swing

https://www.youtube.com/watch?v=RU88iqRVunk

https://www.youtube.com/watch?v=ixKkBSrjcQo&t=17s

Squat broad jump

https://www.youtube.com/watch?v=dT3ThpU9iYA

Single leg cone touch

https://www.youtube.com/watch?v=lq9c_NnO48g

Tuck-ups

https://www.youtube.com/watch?v=NBwz02SXl6Q

 

 

SKILL/STRENGTH

 

  1. Barre à vide / PVC / balai

Deadlift mechanics & warm-up
3 x 10 reps @ 3’’ pour descendre à chaque rep
Focus sur la qualité de mouvement et la position

 

  1. Deadlift 5 x 5 reps @ aussi lourd que la forme le permet

Deadlift

https://www.youtube.com/watch?v=op9kVnSso6Q

 

Deadlift “système D”

https://www.youtube.com/watch?v=UaL42_cw_z4

 

 

 

MET-CON

 

For time

 

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Thrusters
Dips

After each set perform 30 double unders ou single unders

 

Thrusters

https://www.youtube.com/watch?v=L219ltL15zk

Dips

https://www.youtube.com/watch?v=EznLCDBAPIU

 

 

“Système D”

 

For time

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 -2 – 1
Odd object thrusters

Chair dips

After each set perform

20 Moutain climbers

 

Odd object thrusters

https://www.youtube.com/watch?v=A4cPyCMhaFA

 

Chair dips

https://www.youtube.com/watch?v=HCf97NPYeGY

 

Moutain climbers

https://www.youtube.com/watch?v=zT-9L3CEcmk

 

 

 

MOBILITY (45’ – 60’ post met-con)

Pec stretch 1’00 / côté
https://youtu.be/wwKWBwj-05U?t=221

Lat stretch 1’00’’ / côté

https://youtu.be/GriAL_TBDao?t=85

Ankle stretch 1’00’’ / côté

https://youtu.be/VSsXRts_jx4?t=42

Butterfly hips stretch 2’00’’

https://youtu.be/OrxjCE_tJ3k?t=44

Categories: Crossfit