CROSSFIT EP06: TES JAMBES STAGNENT ? ESSAYE CE PROTOCOLE !

Nouveau debrief du CrossFit. Protocol de progression pour tes jambes, et un WOD 😀

Au fait, -50% sur tous mes programmes jusqu’à fin Août !
Code: VACANCES
sur https://quentinrandis.com/

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▬▬▬▬▬▬▬ REJOINS LE PLAYBOOK ▬▬▬▬▬▬▬▬
Nouveau cycle d’entrainement en ligne !
Offre 48h au tarif des membres fondateurs avec le code: NEWCYCLE !
Rejoins le groupe dès maintenant !

➜ https://quentinrandis.com/p/leplaybook

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J’ai secrètement ajouté un code -10% sur ta 1ère commande si tu souhaites tester, tape QUENTIN :).

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▬▬▬▬▬▬▬▬▬ OÙ ME TROUVER ▬▬▬▬▬▬▬▬▬
➜ Mon Instagram : @quentin
➜ Mon Groupe Facebook : https://www.facebook.com/groups/15199…

▬▬▬▬▬▬▬ FORMATION GRATUITE ▬▬▬▬▬▬▬▬
➜ https://quentinrandis.com/p/free/

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Hey moi c’est Quentin ! Je suis un peu un couillon sur les bords, mais sinon je suis un personal trainer spécialisé dans ce qu’on appelle le functional bodybuilding. Je reviens de 4 ans à l’étranger où j’ai pu apprendre beaucoup de choses, et je suis là afin de partagez ça avec vous !

Have a beautiful day.
Q.

#crossfitfrance #meilleursquat #wod

Return to CrossFit – Katrina Runs for Food

It’s been almost 2 years since I last consistently enjoyed CrossFit and I have missed it tremendously. In 2 years, I’m noticeably weaker. Running is fantastic for what I love about running. It’s “my” thing. But, it doesn’t keep me strong. Not only do I notice how much weaker I am, I notice my posture…Read More »

This content was originally published here.

CrossFit South Bend | Programming Week of 3.12

Whats going on this week! Free Talk! Tuesday March 20th Natural Solutions for Heart Health and High Cholesterol BRING A FRIEND DAY! Saturday March 17th Love us at CFSB? Want to leave us a review? It really helps! Facebook: Click here! Google: Click here! Follow us on instagram here Monday 3.12 FIT A. Every 90 seconds, for 18 minutes – 3 Sets, BUILD Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011 Station 2 – Dumbbell Z-Press x 6-8 reps @ 2111 Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds Station 4 – L-Sit Taps x 10 each leg – or Max Plank on Elbows B. Every minute, on the minute, for 10 minutes (5 sets of each): Minute 1 – Strict Pull-Ups/Ring Rows x Max Reps in 40 seconds *does not have to be unbroken Minute 2 – Alternating Dumbbell /KB Snatches x 20 reps COMP A. Every 2 minutes, for 20 minutes (10 sets): Snatch x 1 rep Build over the course of the 10 sets to today’s heavy single. B. Every minute, on the minute, for 10 minutes (5 sets of each): Minute 1 – 5 Hang Squat Snatches Minute 2 – 6 Bar Muscle-Ups or 12 Pull-Ups Pick a weight for the squat snatches that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout. Score: A, Fit: Sn Grip RDL. Comp: Snatch. B. Fit: Total pull ups and snatch weight. Comp: Snatch Weight. Notes: Fit and Comp Warm Up: Main skill today will be covering the Snatch grip RDL, Z-press, and L-sit taps. Comp is responsible for figuring out their own timekeeping for A. Tuesday 3.13 FIT A. Every 2 minutes, for 18 minutes, 2 sets, BUILD Station 1 – Back Squat x 12 reps @ 20X1 Station 2 – Unbroken Russian Kettlebell Swings x 30 reps Station 3 – Single-Arm Dumbbell Row x 6 reps each @ 2111 B. For time – 9 minute cap 40/30 Calories of Rowing 30/20 Calories of Assault Bike 20 Goblet Squats 40 Jumping Lunges/Reverse Alt Lunges COMP A. Back Squat – every 2 minutes *Set 1 – 5 reps @ 75-80% of 1-RM *Set 2 – 3 reps @ 80-85% *Set 3 – 1 rep @ 85-90% *Set 4 – 5 reps @ 80-85% *Set 5 – 3 reps @ 85-90% *Set 6 – 1 rep @ 90-95% B. For time – 9 minute cap 40/30 Calories of Rowing 30/20 Calories of Assault Bike 10 Front Squats (M:135-155 – F:85-105 lbs) 20 Burpee Box Jump-Overs 24″/20″ 10 Front Squats (M:135-155 – F:85-105 lbs) Score: A. Back Squat Weight. B. Time or reps in cap. Notes: Fit & Comp Warm Up: quick primer for back squat, comp will go to build up to their 75-80% first set while fit gets settled into KBS and SADBR. Wednesday 3.14 FIT A. Every 90 seconds, for 18 minutes 3 Sets each, BUILD Station 1 – Dumbbell Bench Press *Neutral Grip x 8-10 reps @ 2111 Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0 Station 3 – Sit Ups x 10-20 reps @ 3011 Station 4 – Side Plank x Max or 45 seconds each side – whichever comes first B. Complete as many rounds and reps as possible in 12 minutes: 9 Single Arm Dumbbell/KB Push Presses 12 Push-Ups 15 Russian Kettlebell Swings COMP A. Take 20 minutes to build to today’s 2-RM Bench Press B. Complete as many rounds and reps as possible in 12 minutes: 12 Deadlifts (M:185-225/F:135-155 lbs) 12 Single Arm Dumbbell Push Press (50/35 lbs) *12 ea arm. 12 Ring Dips Score: A, bench weight. B,total reps. Notes: Fit & Comp Warm Up: Dumbell bench, supinated grip row are the primers in the warm up. Thursday 3.15 FIT & COMP 7 Minute Amrap Row 400/300 Meters Run 400 Meters Bike 30/20 Cals 50 Double-Unders/Singles rest 3 minutes between sets x4 sets Score: Rounds + Reps – score rounds separately. Looking for consistency in where you sit round to round here. Friday 3.15 Yep. For time-9 Minute Cap (the whole thing) 21 deadlifts 21 hand-release push-ups 15 deadlifts 15 hand-release push-ups 9 deadlifts 9 hand-release push-ups *note: now you’ll add 25% to whatever was just on the bar for the second set of 21.15.9 21 deadlifts 50-ft. bear crawl 15 deadlifts 50-ft. bear crawl 9 deadlifts 50-ft. bear crawl Score: time, or reps in cap Notes – be conservative on the first 21.15.9 in preparation for having 25% more on the bar If you want to do the “scaled”version for the open, its 135/95, then 185/135 SATURDAY BRING A FRIEND DAY 3.17 Fit & Comp Man OverBoard – Teams of 5 – 15 minute amrap Station 1: Pace Setter: 100 Yard Single Arm Farmers Walk Station 2: Calorie Assault Bike Station 3: Ball Slam Station 4: Calorie Row Station 5: Rest Accumulate as many reps at each station as possible within the time. You can only transition once the pace setting has come in and you get tagged out. Sunday 3.18 Fit & Comp A. 5 Sets 20 Landmine Twists 10 Landmine Rows each arm B. 3 Sets Hard Bike 15 Calories 30s Side plank each side

This content was originally published here.

17 – Absolution CrossFit

WOD
AMRAP
10 Med Ball Wall Ball Shots 20/16# to 10/9′ target
10 Burpee to plate 25/15#
10 Med Ball Cleans 20/16#
10 Russian Twists with plate 25/15#

This content was originally published here.