0

Coordonnées

353 Rue Adrien-Fontaine, Saint-Jean-sur-Richelieu, QC J2X 5M5

450.741.3888

​info@cfstjean.com

Contactez-nous

WOD 10/02/21

ÉCHAUFFEMENT

Durée: 00:00 -12:00

Banded 7s

7 x


Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats


Préparation aux mouvements et augmentation de la fréquence cardiaque

AMRAP 8-10 Minutes

1 Minute Bike (start easy and build intensity each round) (OR other cardio)

10 V Ups

10 Deadbugs

10 hanging scap retractions

5 hanging knee raises

5 single arm dumbbell suite case deadlifts (moderate) (each side)

10 banded good mornings


Préparation à l'entraînement

1 Set: (at workout pace)

10/8 Calorie Bike

5 GHD Sit Ups (OR 8 V Ups)

5 Deadlifts (at workout weight)

5 Toes to bar


ENTRAÎNEMENT Durée: 15:00 - 49:00

Score cible

  • Target Time each set: 8-10 minutes

  • Time Cap each set: 12 minutes

Stimulis et objectifs

  • Stimulus today is moderate to moderate high intensity with a taxing core blaster.

  • This workout is harder than it looks and the target time can be a little aggressive so please make sure to scale accordingly to keep intensity and stay within the target time frame.

Flux d'entraînement et stratégie

  • Assault bike: Aim to maintain 75-80% on the bike. Reps are low enough to push the pace a little but you should be mindful to dial it in to an intensity that will allow you to move directly into the GHD/Deadlifts/Toes to bar with minimal rest (i.e. don’t sprint the bike). You can treat the bike as a bit of recovery if you are choosing to go hard on the non-bike movements. Ramping the bike up to a high pace for 4-6 seconds and then coasting down to a maintenance pace is a solid strategy.

  • GHD’s: GHD’s should be completed in 1-2 sets. You should practice the extension of the legs when sitting up during the warmup situps to get the coordination down. When sitting up, you should throw the hands, extend the legs, and breathe out.

  • Deadlifts: Weight should be around 50% of 1rm max or less, essentially a weight that is considered a moderate weight. To put the weight in perspective, you should be able to nearly do 20 reps unbroken if they were challenged to do so with their chosen weight outside of a workout and when they are fresh. Rep strategy within the workout is up to you and will mostly likely be 2-4 sets for most of you to complete the 20 reps. Place an emphasis on getting the hips low to use leg drive rather than defaulting to more of a straight leg deadlift. GHD’s and Toes to Bar will also make it difficult to engage the core in later rounds so place emphasis on bracing a strong core before lifting.

  • Toes to Bar: You should tackle this movement in smaller manageable sets to avoid burnout, especially since GHD’s are also in this workout. Try to complete toes to bar in 1-3 sets. Short, quick sets will get you through toes-to-bar in efficient time.

ENTRAÎNEMENT DU JOUR:


2 sets

20/15 Calorie Air Bike (OR 16/12 Calorie Echo Bike) (OR 200m Run)

25 GHD Sit Ups (OR 30 V Ups)

20/15 Calorie Air Bike (OR 16/12 Calorie Echo Bike) (OR 200m Run)

25 Deadlifts (225/155)

20/15 Calorie Air Bike (OR 16/12 Calorie Echo Bike) (OR 200m Run)

25 Toes to bar

-Rest 5:00 Between Sets--


MODIFICATION

The SCALING aim is to use appropriate difficulty for each movement.

Scaling option to finish near the target score:

2 sets

15/12 Calorie Air Bike (OR 12/10 Calorie Echo Bike) (OR 150m Run)

15 GHD Sit Ups (OR 20 V Ups)

15/12 Calorie Air Bike (OR 12/10 Calorie Echo Bike) (OR 150m Run)

15 Deadlifts (185/125)

15/12 Calorie Air Bike (OR 12/10 Calorie Echo Bike) (OR 150m Run)

15 Toes to bar

-Rest 5:00 Between Sets-


FORCE OU ACCESSOIRES DU JOURS

Durée:49:00 - 60:00

Tâche

High Hang Muscle Snatch + Snatch Drop + Sots Press

(3+3+3) x 3 sets @ light weight.

* Rest 60 seconds between sets



Approche

This is skill work! Not trying to work up to a max.

Record each set as 1 of your scores for load

Exemples

Set 1:

3 High Hang Muscle Snatch + 3 Snatch Drop + 3 Sots Press @65

-rest 60 seconds-

Set 2:

3 High Hang Muscle Snatch + 3 Snatch Drop + 3 Sots Press @75

-rest 60 seconds-

Set 3:

3 High Hang Muscle Snatch + 3 Snatch Drop + 3 Sots Press @95


Based off of a 200# Snatch

AJOUTER VOS RÉSULTATS AUX COMMENTAIRES

2 vues0 commentaire

WOD 09/02/21

ÉCHAUFFEMENT Durée: 00:00 -12:00 Banded 7s 7 x Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats Prépara

CFSJ WOD - 122320

M30 Warm up: 4 rounds: 8 Alternating Bodyweight RDLs(total 12 Flutter Kicks (each leg) 6 Stepback Lunges (tota) M30 Bodyweight: Away in a manger 4 rounds: 8 Alternating Bodyweight RDLs(total 12 Flutte

CFSJ WOD - 122220

M30 Warm up: 4 rounds: 8 Alternating Bodyweight RDLs(total 12 Flutter Kicks (each leg) 6 Stepback Lunges (tota) M30 Bodyweight: Away in a manger 4 rounds: 8 Alternating Bodyweight RDLs(total 12 Flutte