The Sumo Deadlift: You’re Doing it Wrong

wod du 05/10/2018

Skill

technique sumo deadlift

gamme montante

 

WOD

Sumo deadlift

5×3

5 octobre 2018
largo-butterfly

wod du 04/10/2018

Skill

tous les mouvements

 

Wod

100 m Walking Lunges

100 Push ups

100 Medicine ball clean

100 Pull ups

100 m walking lunges

4 octobre 2018
telechargement-10

wod du 03/10/2018

Skill

Gamme montante power clean

 

WOD

AMRAP 10 min

5 power clean

10 toes to bar

3 octobre 2018
OVERHEAD SQUAT

WOD du 02/10/2018

Skill 15 min

every 2 min

3 OHS / 20DU

 

WOD

Overhead squat

5×3 reps

 

 

2 octobre 2018
double-kettlebell-push-press

WOD DU 28/09/18

Warm up: 15’

Mobilité + 10-8-6-4-2 burpees, sit ups

 

Skill: 15’

Push jerk série de 5 reps puis travail light au kb entre chaque série

 

MetCon: 15’

 

Complete as many rounds as possible in 15 minutes of:
21 GHD sit-ups
14 single-arm dumbbell push jerks

Use a single, heavy dumbbell and alternate arms each rep.

Scaling
Avoid a high volume of reps on the GHD if you have not had previous exposure to it. Use a dumbbell that is manageable, yet challenging.

Intermediate Option
Complete as many rounds as possible in 15 minutes of:
14 GHD sit-ups
14 single-arm dumbbell push jerks

Beginner Option
Complete as many rounds as possible in 15 minutes of:
21 sit-ups
14 single-arm dumbbell push jerks

28 septembre 2018
girls-poster-example

WOD DU 27/09/18

Warm up: 15’

Barbell yoga,

10x single knee touch,

10x double knee touch,

10x push knee,

10x arm reach

Puis,

5-4-3-2-1 front squat, strict press empty bar

 

Skill: 15’

Voir tous les mouvements et adaptations

 

MetCon:7’

Complex Fran

For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters

Men: 95 lb.
Women: 65 lb.

Scaling
Reduce the loading and modify the bar work so that this workout can be completed with minimal rest periods.

Intermediate Option
For time:
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
21 thrusters
4 bar muscle-ups
4 chest-to-bar pull-ups
4 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters

Men: 75 lb.
Women 55 lb.

Beginner Option
21-15-9 reps for time of:
Jumping chest-to-bar pull-ups
Thrusters

Men: 45 lb.
Women 35 lb.

 

After: 10’

4 rounds: 30 hollow rock, 15 rollout

27 septembre 2018
The-Ring-Muscle-Up

WOD DU 26/09/18

Warm up:15’

Mobilité + 2’ dead hang + 3×10 reps shoulder dislocations PVC

Skill: 15’

Technique muscle up

 

MetCon: 5’

For time:
30 muscle-ups

Scaling
Although this workout will be very short for advanced athletes, beginner and intermediate athletes should not worry about finishing quickly. Instead, scaling athletes should pick a modification that offers an opportunity to practice the muscle-up and improve strength and skill. If you’re currently nowhere near a muscle-up, work on a pulling exercise and a pushing exercise.

Intermediate Option
Complete as many muscle-ups as possible in 15 minutes.
Then,
Complete as many rounds as possible in 5 minutes of:
5 strict pull-ups
5 ring dips

Beginner Option
Complete as many rounds as possible in 15 minutes of:
5 ring rows, using a false grip
5 jumping dips, slowing the descent

 

After:

Challenge team of 3 : 10’ max cal row!!!

 

26 septembre 2018
SNATCH

WOD DU 25/09/18

Warm up: 15’

 

Mobilité + 3 rounds: 25 DU, 10 muscle snatch, 5 oh squat empty bar

Skill: 15’

 

Technique snatch puis determiner les charges du wod

 

MetCon: 10’

Doubles and Oly

For time:
50 double-unders
5 squat snatches
50 double-unders
4 squat snatches
50 double-unders
3 squat snatches
50 double-unders
2 squat snatches

Add weight to the snatch each round.

Men: 185-205-225-245 lb.
Women: 135-145-155-165 lb.

Scaling
Choose loads for the snatches that are moderately heavy for you, with the final weight being near your max. Athletes less familiar with squat snatching should stay with a lighter weight throughout.

Intermediate Option
For time:
50 double-unders
5 squat snatches
50 double-unders
4 squat snatches
50 double-unders
3 squat snatches
50 double-unders
2 squat snatches

Add weight to the snatch each round.

Men: 135-145-155-165 lb.
Women: 95-100-105-110 lb.

Beginner Option
For time:
30 single-unders
5 squat snatches
30 single-unders
4 squat snatches
30 single-unders
3 squat snatches
30 single-unders
2 squat snatches

Men: 65 lb.
Women: 45 lb.

 

After: 6’

18-15-12

Burpees,

Toes to bar,

G2OH with plate

25 septembre 2018
FGB

WOD DU 24/09/18

Warm up: 15’

Mobilité,

200m run + 3 rounds “CINDY”,

200m run + 2 rounds “CINDY”,

200m run + 1 round “CINDY”

Skill: 15’

Voir et tester tous les mouvements du wod

MetCon: 17’

Fight Gone Bad!

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute

Men: 20-lb. ball to 10-ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9-ft., 55-lb. SDHP and press, 20-in. box

Scaling
Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can handle the prescribed loading in this workout.

Beginner Option
Men: 10-lb. ball to 9-ft.45-lb. SDHP and press, 15-in. box
Women: 6-lb. ball to 9-ft., 35-lb. SDHP and press, 12-in. box

 

After: 5’

Recovery

24 septembre 2018
Annie-Thorisdottir-Dumbbell-Snatch

WOD DU 21/09/18

Warm up: 15’

Mobilité +

2 rounds:

200m run, 5 goblet squat, 5 kb strict press, 5 kb thrusters, 5 kb oh squat (1 round bras D et 1 round bras G)

Skill: 15’

Technique hang squat snatch kettlebell

MetCon: 10’

5 rounds for time of:
5 dumbbell hang squat snatches, left arm
5 dumbbell hang squat snatches, right arm
5 dumbbell thrusters
200-m run

Men: 70-lb. dumbbells
Women: 45-lb. dumbbells

Scaling
Choose dumbbells that are challenging weight. The small sets and short distance on the run should encourage you to perform sets unbroken and sprint the run.

Intermediate Option
5 rounds for time of:
5 dumbbell hang squat snatches, left arm
5 dumbbell hang squat snatches, right arm
5 dumbbell thrusters
200-m run

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells

Beginner Option
5 rounds for time of:
5 dumbbell hang squat snatches, left arm
5 dumbbell hang squat snatches, right arm
5 dumbbell thrusters
200-m run

Men: 25-lb. dumbbells
Women: 15-lb. dumbbells

 

After:

3 rounds:

50 unbroken barbell sidebends, 20 sit ups

21 septembre 2018
SPLIT JERK

WOD DU 20/09/18

Warm up: 15’

Mobilité

Skill: 15’

Technique split jerk

MetCon: 15’

Split jerk 3-3-3-3-3-3-3 reps

Scaling
All athletes can attempt split-jerk triples. Beginning athletes should spend plenty of time drilling the movement before adding weight.

 

After: 10’

Amrap: 400m run, 3 split jerk 70% du 3rm

20 septembre 2018
HSPU

WOD DU 17/09/18

Warm up: 15’

Mobilité + 4 rounds: 5 pause push press, 5 one leg box jump, 5 wallball le plus haut possible

Skill: 15’

Travail HSPU strict par niveau

 

MetCon: 10’

Complete as many rounds as possible in 10 minutes of:
7 handstand push-ups
1 rope ascent, 15-ft. rope

Scaling
Modify the movements so that each set can be performed quickly and unbroken, round after round. The sets are intentionally small to avoid failure at either movement. Aim for less than one minute per round.

Intermediate Option
Complete as many rounds as possible in 10 minutes of:
5 handstand push-ups
1 rope ascent, 15-ft. rope

Beginner Option
Complete as many rounds as possible in 10 minutes of:
knee push-ups
1 rope climb, lying to standing

 

After:

“Annie”

17 septembre 2018
OVERHEAD SQUAT

WOD DU 03/09/18

LUNDI 3 SEPTEMBRE

WARM UP (15’)

Barbell yoga 5’

OH shoulder rotation 2×20 reps 1’ rest,

OH shrug squat position 2×20 reps 1’ rest

Muscle snatch départ des hanches 3×5 reps 1’ rest

SKILL (15’) EMOM 8’ :

M1 et 2 : 3 snatch pull

M3 et 4 : 3 muscle snatch

M5 et 6 : 3 power snatch

M7 et 8 : 3 oh squat

Puis gamme montante oh squat départ du sol

METCOND (7’)

Complete as many rounds as possible in 7 minutes of:

50 double-unders

10 overhead squats

Men: 135 lb. Women: 95 lb.

Scaling

Cet AMRAP est court et doit être abordé à toute vitesse. Réduisez les répétitions et les charges afin que vous puissiez terminer chaque série rapidement et sans interruption, même si vous commencez à vous fatiguer.

Intermediate options

Complete as many rounds as possible in 7 minutes of:

25 double-unders

10 overhead squats

Men: 115 lb.

Women: 75 lb.

Beginners options

Complete as many rounds as possible in 7 minutes of:

25 single-unders

10 overhead squats

Men: 65 lb. Women: 45 lb.

 

END OF THE WOD (10’)

Accumuler 100 reps floor leg raises

3 septembre 2018
tabata

WOD DU 08/08/18

WARM UP  (15’)

Mobilité + 3 rounds : 400m run, 1 round CINDY

SKILL (15’)

Voir et tester tous les exercices


METCOND (20’)
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata weighted jumping lunges
Tabata ring dips
Tabata weighted walking lunges
Tabata dumbbell push presses

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.

Men: 35-lb. dumbbells
Women: 25-lb. dumbbells

 

Scaling

Choisissez des haltères suffisamment légères pour pouvoir travailler sans rencontrer d’échec pendant les premiers intervalles. Modifier les mouvements à quelque chose qui vous permet d’obtenir un grand nombre de reps dans les premiers intervalles.

Intermediate Option
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata jumping lunges
Tabata jumping ring dips
Tabata walking lunges
Tabata dumbbell push presses

Men: 25-lb. dumbbells
Women: 15-lb. dumbbells

Beginner Option
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata walking lunges
Tabata assisted ring dips
Tabata walking lunges
Tabata dumbbell push presses

Men: 15-lb. dumbbells
Women: 10-lb. dumbbells

8 août 2018
images-2

WOD DU 06/08

WARM UP (15’)

Mobilité + 3 rounds : 100m row, 5 clean pull, 5 muscle clean, 5 power clean

 

SKILL (20’)

Power clean départ toutes les 2 minutes 3 reps 80% + 3 high box jump (5 séries)


METCOND (14)
7 2-minute rounds of:
20-cal. row
Max rep GHD sit-ups

There is no rest between rounds.

Scaling

Le rameur devrait être complétée dans environ 1 minute, permettant à la deuxième minute d’être utilisée pour accumuler des sit-ups. Réduire les calories si nécessaire. Les athlètes débutants et intermédiaires peuvent vouloir éviter le GHD complètement jusqu’à ce qu’ils aient construit une tolérance pour ce mouvement très puissant.

Intermediate Option
7 2-minute rounds of:
16-cal. row
Max rep GHD sit-ups, to parallel

There is no rest between rounds.

Beginner Option
5 2-minute rounds of:
12-cal. row
Max rep sit-ups

There is no rest between rounds.

END OF THE WOD (5’)

Max time dead hang

6 août 2018
rich-froning-handstand-walk

WOD DU 26/07/18

WARM UP  (15’)

Mobilité + 10’ « CINDY » (tous les 3 rounds : 200m run)

SKILL (15’)

Pistols progression

 

METCOND (13’)
Regional Event 3

3 rounds for time of:
9 muscle-ups
36-ft. handstand walk
36-45-54 single-leg squats
36-ft. handstand walk
Dans la mesure du possible, placez des obstacles dans l’aire des handstand pour imiter l’événement des régional.

 

Scaling
Cette séance d’entraînement contient beaucoup de mouvements de gymnastique hautement qualifiés. Ignorez le temps et la vitesse auxquels les athlètes régionaux terminent cette séance d’entraînement. Modifiez les mouvements et les répétitions au besoin tout en continuant à utiliser cette technique comme une occasion de pratiquer vos habiletés de gymnastique.

 

Intermediate options
3 rounds for time of:
5 muscle-ups
36-ft. handstand walk, no obstacles
36-45-54 single-leg squats
36-ft. handstand walk, no obstacles

Beginners options
3 rounds for time of:
5 ring rows
5 jumping ring dips
36-ft. bear walk
36-45-54 single-leg squats
24-30-36 squats
36-ft. bear walk

 

END OF THE WOD (5’)

Team of 2 : 5’ : max reps pull ups

26 juillet 2018
nqdyvjz6qqg2feiwly9some21xxmjn0a40kkobumveiyq3bdho6yqno2z772ajz4-

WOD DU 24/07/18

WARM UP  (15’)

Mobilité dos fessiers, ischios + 2’ row

SKILL (15’)

Technique rameur :

Réglages,

Point de poussé


METCOND (20’)

10 rounds, each for time, of:
200-m row
Rest 90 seconds

Scaling
Les débutants peuvent réduire le nombre total de tours, mais la plupart n’auront pas besoin de changer le mouvement ou la distance pour ces sprints.

Intermediate options

Beginners options
7 rounds, each for time, of:
200-m row
Rest 90 seconds

 

END OF THE WOD (5’)

Gainage

24 juillet 2018
rope-climbing-post2

WOD DU 23/07/18

WARM UP  (15’)

Dévérouillage articulaire + 3 rounds CF warm up :

Samsom stretch,

Squat,

Hollow rock,

Superman,

Push ups,

Ring row

 

SKILL (20’)

Complex :

1 power clean,

1 front squat,

1 push press,

1 thruster

puis préparation charge


METCOND (7’)
Regionals Event 6

For time:
4 rope climbs
16 thrusters
3 rope climbs
12 thrusters
2 rope climbs
8 thrusters

Men: 15-ft. rope, 155 lb.
Women: 15-ft. rope, 105 lb.

Scaling

Ce couplet est un sprint. Choisissez une charge et les modifications qui vous permettent de compléter chaque ensemble de reps sans interruption.

 

Intermediate options

For time:
3 rope climbs
16 thrusters
2 rope climbs
12 thrusters
1 rope climbs
8 thrusters

Men: 15-ft. rope, 115 lb.
Women: 15-ft. rope, 75 lb.

Beginners options

For time:
4 rope climbs, lying to standing
16 thrusters
3 rope climbs, lying to standing
12 thrusters
2 rope climbs, lying to standing
8 thrusters

Men: 65 lb.
Women: 45 lb.

END OF THE WOD (10’)

500m row puis Stretching

23 juillet 2018
square-empty-gym-3-800

WOD DU 04/06/2018

WARM UP

MOBILITY +

ROW / SCAP PULL / SCAP PUSH / BENCH PRESS

SKILL

BENCH PRESS

WOD

LYNNE

5 ROUNDS FOR MAX REPS OF

BODY-WEIGHT BENCH  PRESSES

PULL-UPS

END OF THE WOD

COOL DOWN

 

4 juin 2018
thrusters

WOD DU 22/05/18

WARM-UP

TABATA:

SQUAT

HANDSTAND HOLD

KETTLEBELL FRONT SQUAT/ PUSH PRESS

SKILL

COMPLEX

3 FRONT SQUAT

3 PUSH PRESS

WOD

4 rounds for time of:
30 push-ups
115-lb. front squats, 20 reps
115-lb. push presses, 20 reps
30 GHD sit-up

AFTER

STRETCHING

22 mai 2018
wbs

WOD DU 21/05/18

WARM-UP

ROW

WALLBALL

TUCK JUMP

SKILL

5 RM FRONT SQUAT

WOD

5 rounds for reps of:
1 minute of box jumps, 24-in. box
1 minute of wall-ball shots, 20-lb. ball
1 minute of rowing (calories)

Rest 1 minute

AFTER

TABATA

PARALLETTE L-sit Hold

21 mai 2018
AA

WOD DU 15/05/18

WARM-UP

MOBILITY +

MEDBALL CLEAN

PUSH-UP

SKILL

COMPLEX:

HANG POWER CLEAN

FRONT SQUAT

HANG SQUAT CLEAN

WOD

21/15/9 FOR TIME

HANG SQUAT CLEAN

HANDSTAND PUSH-UPS

 

16 mai 2018
Chan, Froning, Track Triplet

WOD DU 15/05/18

WARM-UP

MOBILITE WRIST/ SHOULDERS/ HIPS

TRAVAIL TECHNIQUE PVC

SKILL

4X5 SUMO DEADLIFT HIGH PULL

4X5 PUSH PRESS

WOD

5 rounds for reps of:
1 minute of 75-lb. sumo deadlift high pulls
1 minute of 75-lb push presses
1 minute of rowing

Rest 1 minute

AFTER

RECUP

STRETCH

15 mai 2018
CAJ

WOD DU 14/05/18

WARM-UP

ROW/ KB SWING/ PUSH-UP

WOD

DOUBLE GRACE

AFTER

BURPEES

BARBELL ROLL-OUT

14 mai 2018
deadlift-1

WOD DU 11/05/18

WARM UP

1000m ROW

THEN

KB DEADLIFT

STRICT PRESS

KB WINDMILL

SKILL

DEADLIFT/SHOULDER PRESS

  • TECHNIQUE
  • GAMME MONTANTE

WOD

15-12-9 reps for time of:
Double body-weight deadlifts
3/4 body-weight shoulder presses

11 mai 2018
ATLAS

WOD DU 09/05/18

WARMU-UP

mobilité

+

burpees

jumping jack

good morning

mountain climber

SKILL

technique atlas stone

WOD

2017 Regional Event 6

For time:
30-cal. bike
20 burpee box jump-overs
10 odd-object cleans

Men use a 30-in. box
Women use a 24-in. box

9 mai 2018
chest

WOD DU 02/05/18

WARM-UP

mobilité +

push-up

ring row

knee-up

SKILL

3X3 BACK SQUAT (85% 1 RM)

WOD

For time, wearing a weight vest:
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats

Men wear a 20-lb. vest
Women wear a 14-lb. vest

 

2 mai 2018
crossfit-guys-muscle-up-800×400

WOD DU 24/04/2018

SKILLS

5X5 SUMO DEADLIFT

WOD

21-15-9 reps for time of:
Dumbbell snatches
Ring dips

Men use an 80-lb. dumbbell
Women use a 55-lb. dumbbell

24 avril 2018
CJ

WOD DU 23/04/2018

For time:
150 single-unders
20 bar muscle-ups
10 squat cleans, 115 lb.
150 single-unders
15 bar muscle-ups
15 squat cleans, 115 lb.
150 single-unders
10 bar muscle-ups
20 squat cleans, 115 lb.
150 single-unders

23 avril 2018
CFJ_HERO-nate-and-wes-korea-2013

WOD DU 03/04/18

For time:
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 185 lb.
Then, run 800 meters with a 25-lb. plate

3 avril 2018