Planification d'entraînement (programmation) Crossfit Intermediate Programm
- Journée 1 (2 wods)
Annie 5 rounds for time of: 50-40-30-20-10 doubles sauts à la corde Sit-UpsDouble Unders Unbroken Complete as many Reps for min tme: maximum doubles sauts à la corde - Journée 2 (2 wods)
WOD-6815818 3 rounds for time of: 10 Burpees 20 Ball Slams 20-lb 10 Kettlebell Swing 2/1,5-pood 20 Toes to bar 30 Thrusters 45/35-lb 40 Mountain Climber 50 Air SquatsSDRR For time: 15 Tractions 60 Pompes 60 Sit-Ups 42 Walking Lunge 50 Squat Jumps - Journée 3 (1 wods)
1000 meter row For time: 1000 mètres rameur - Journée 4 (2 wods)
Bodyweight Complete as many rounds as possible in 15 minutes of: 10 Burpees 10 Bar Dips 50 mètres de Course 25 Box Jump 20 CrunchMonko WC 1.2.10 x4 4 rounds for time of: 12 Squat Jumps 60 sec Plank 200 Jump Rope (Single) - Journée 5 (1 wods)
WOD-0240583 10 rounds for time of: 15 Burpees 20 Sit-Ups 15 Box Jump 0,5/0,3-mètres 10 Deficit Handstand Push-Ups 300 calorie rameur
| Faire des exercices | Training day |
|---|---|
| Annie (GM) 5 rounds for time of:
50-40-30-20-10
doubles sauts à la corde
Sit-Ups | Journée 1 |
| Double Unders Unbroken (M) Complete as many Reps for min tme:
maximum doubles sauts à la corde | Journée 1 |
| WOD-6815818 (WG) 3 rounds for time of:
10 Burpees
20 Ball Slams 20-lb
10 Kettlebell Swing 2/1,5-pood
20 Toes to bar
30 Thrusters 45/35-lb
40 Mountain Climber
50 Air Squats | Journée 2 |
| SDRR (G) For time:
15 Tractions
60 Pompes
60 Sit-Ups
42 Walking Lunge
50 Squat Jumps | Journée 2 |
| 1000 meter row (M) For time:
1000 mètres rameur | Journée 3 |
| Bodyweight (GM) Complete as many rounds as possible in 15 minutes of:
10 Burpees
10 Bar Dips
50 mètres de Course
25 Box Jump
20 Crunch | Journée 4 |
| Monko WC 1.2.10 x4 (GM) 4 rounds for time of:
12 Squat Jumps
60 sec Plank
200 Jump Rope (Single) | Journée 4 |
| WOD-0240583 (GM) 10 rounds for time of:
15 Burpees
20 Sit-Ups
15 Box Jump 0,5/0,3-mètres
10 Deficit Handstand Push-Ups
300 calorie rameur | Journée 5 |