CrossFit ADM

Nous nous concentrons sur l’amélioration des mouvements fonctionnels qui sont nécessaires et commun dans vos activités quotidiennes .

Si vous êtes déjà un adepte du CrossFit, ADM est l’endroit pour vous. Rejoignez une équipe de passionnés et d’experts qualifiés qui saurons vous guider vers de nouveaux sommets.

AMRAP 12min. A. 1-2-3-4-5-... (1+1+1+1+1+1, 2+2+2+2+2+2, ...) Strict handstand push up Kipping handstand push up Strict pull up Kipping pull up Power clean (75/55) Squat clean (75/55) -- 2min rest -- B. 5 Rounds 1min max calories bike/row 1min max wall ball -- 1min rest--

Buy in : 3000/2600m rameur - into - 9 rounds 10 Toes to bar synchro 10 Bar facing burpees synchro 10 Power clean & jerk (155/105) (Rx+ : 185/125) (Rx++ : 225/155)

EMOM 1: 3 reps @65% (TNG) 2: 2 reps @70% (TNG) 3: 1 rep @75% 4: 3 reps @70% (TNG) 5: 2 reps @75% (TNG) 6: 1 rep @80% 7: 3 reps @75% (TNG) 8: 2 reps @80% (TNG) 9: 1 rep @85% 10: 1 rep @85%+ (no fail) 11: 1 rep @85%+ (no fail) 12: 1 rep @85%+ (no fail)

YOU GO I GO AMRAP 12min. P1 : kb overhead hold P2: kb front rack hold P3-P4 : 8 toes to bar sychro 12/8 calories bike -- 5min rest -- AMRAP 12min. P1-P2 : D-Ball/stone hold (split comme vous voulez) P3-P4 : 8 pull up sychro (RX+ : C2B) 15/12 calories rameur 6 shuttle run

10min. ON / 2min. OFF A. Max mètres rameur (goal: H: +2500m // F: + 2200m) B. AMRAP 16 Sit up 14 Inverted ring row (feet on box) 12 Deficit push up (4"/2'') C. 10-20-30-40..... Russian swing (vert/jaune) Alt. One arm Kb overhead reverse lunges (split égal par bras) 1 rope climb après chaque set

*Relay* AMRAP 35min. 5 chest to bar 150m rameur ou 250m bike 5 hang power snatch* 6 rounds @75/55 6 rounds @ 95/65 6 rounds @ 115/85 6 rounds @ 135/95 AMRAP @ 155/105

27-21-15-12-9-6-3 Calories rameur Dumbbell push press (50/35) (RX+ : 70/50) (Time cap : 12 min.) -- 2:00 Rest -- 27-21-15-12-9-6-3 Calories bike Strict pull up (minimum 3-5 reps / partner par set)* *sub: élastique ou ring rows difficiles (Time cap : 12 min.)

100 Double unders 50 Push up 50 Toes to bar -- 3:00 rest -- 80 Double unders 40 Push up 40 Toes to bar -- 3:00 rest -- 60 Double unders 30 Push up 30 Toes to bar (RX+ : Zeus DU's 75-50-25)

7 min. ON / 1min. OFF A. 1-2-3-4-5... Burpees over bar (side) Squat clean to thruster (75/55) B. 300m bike 5-10-15-20... air squat C. 5-10-15-20... Kettlebell swings (jaune/bleu) 10 push up D. 50' Dumbbell walking lunges 1-2-3-4-5... Devil press (35/25) E. 10 wall ball 10 sit up

Buy in: 100 air squat synchro - into - 5 rounds 30 toes to bar synchro (2/3) hang power clean* *R1 : 30 reps (95/65) (RX+ 135/95) *R2 : 25 reps (115/85( (RX+ 165/115) *R3 : 20 reps (135/95( (RX+ 185/125) *R4 : 15 reps (155/105) (RX+ 205/135) *R5 : 10 reps (185/125) (RX+ 225/155)

18 rounds (You go I go) 4 shuttle run 6 kb one arm thruster (3/3) 6 burpees (Time cap 20:00) -- 3min rest -- 10 min : Max calories bike

3 Sets 50/40 calories rameur 100 double unders 50 wall ball (20/14) 50/40 calories rameur 100 double unders - 5min rest entre chaque set - *calories bike : 35/25

3 rounds 18/13 calories bike 8 burpees over jerk box 3 rounds 15/10 calories bike 8 burpees over jerk box 3 rounds 12/8 calories bike 8 burpees over jerk box *Calories rameur: 24/18 -- 20/15 -- 16/12

@0:00 3 rounds 15/12 calories bike 15 thrusters (95/65) @10:00 3 rounds 15/12 calories rameur 15 shoulder to overhead (115/85) @20:00 3 rounds 15 burpees over bar 15 front squat (135/95)

2 giant sets - 4min. ON / 1min. OFF A. 8 bar facing burpees 25 double unders B. 200' walking lunges max push up C. 8 bar facing burpees 25 Double unders D. 50 air squat max ring rows

3 rounds 1000m Rameur 30 Toes to bar (2/3) -- into -- 30 Bar facing burpees 30 Clean & jerk (135/95) 30 Bar facing burpees 30 Clean & jerk (155/105) 30 Bar facing burpees 30 Clean & jerk (185/125)

10-8-6-4-2 Dumbbell snatch alt. Dual Dumbbell push press Double unders (x10) Dual Dumbbell front squat Renegade Row / side @(50/35) (*peut être fait avec des kb)

10 Ring muscle up 100' Handstand walk 100 Double unders 100' One arm overhead walking lunges (50/35) - Rest 4min. between rounds - (RX+ : 75/50) (Sub Handstand walk : 6/4 wall walk)

40/30 Cal Row 10/7 Cal bike 15 Burpees over box (24/20) 30/20 Calories rameur 20/15 Calories bike 15 Burpees over box (24/20) 20/15 Calories rameur 30/20 Calories bike 15 Burpees over box (24/20) 10/7 Calories rameur 40/28 Calories bike

For time 200 box jump (24/20) 50/40 Calories 150 wall ball (20/14) 50/40 Cal 100 Ground to overhead (95/65) 50/40 Cal 50 toes to bar synchro 50/40 Cal 25 burpees pull up synchro (sync ground + chin over)

AMRAP 2MIN. (95/65) 9 power clean 9 front squat 9 jerk 9 ring muscle up -- 1min rest -- AMRAP 2MIN. (135/95) 7 power clean 7 front squat 7 jerk 7 ring muscle up -- 1min rest -- AMRAP 2MIN. (155/105) 5 power clean 5 front squat 5 jerk 5 ring muscle up -- 1min rest -- AMRAP 2MIN. (175/120) 3 power clean 3 front squat 3 jerk 3 ring muscle up -- 6 min rest -- RX+ : (135/95) (165/115) (195/135) (225/155)

AMRAP 35min. 2000m rameur 50 kettlebell swing synchro (3/3) 30 shuttle run (minimum 3) (1 partner hold 2 kb overhead) 50 wall ball synchro

3 giant sets - 1 min. ON / 20sec. OFF (faire 3 x la même station avant de changer - 4min. window) A. Rameur @ demper 1 B. Devil press (léger) C. Box all over

75/50 calories rameur 75 power snatch (75/55) 75 thrusters - 75/50 calories rameur 60 power snatch (95/65) 60 thursters - 75/50 calories rameur 45 power snatch (115/85) 45 thrusters - 75/50 calories rameur 30 power snatch (135/95) 30 thrusters - 75/50 calories rameur 15 power snatch (155/105) 15 thrusters

50' Front rack walking lunges (50/35) 50 Toes to bar 50' Front rack walking lunges (50/35) 35 Toes to bar 50' Front rack walking lunges (50/35) 20 Toes to bar 50' Front rack walking lunges (50/35) (RX+ : 75/50)

4 sets AMRAP 5min. 30 wall ball 25/20 calories rameur 25 sit up Max one arm Db S2OH (50/35) *Alt chaque 5 reps -- 3min Rest -- (RX+ : (70/50) + 20 GHD sit up)

0 @ 10min. build up heavy 1 rep push press from ground -- into -- Power cleans 50 @ x lbs 40 @ x+ lbs 30 @ x++ lbs 20 @ x+++ lbs 10 @ x++++ lbs **25 toes to bar synchro entre chaque série de barre** (RX+ : 135/95 185/125 205/135 225/155 245/165)

200/150 calories bike P1-P2: bike P3-P4: hold rig 80 squat synchro (p1-2-3-4) P1: Kb rouge/vert P2: Kb vert/jaune P3: air squat P4: air squat P1-P2: 300/225 calories rameur P3-P4: max shuttle run * switch couple every 50 calories * Switch = 10 burpees synchro (p1-2-3-4) Score: temps final et # de shuttle run

25 burpees over jerk box 50/40 calories bike 50 sit up 25 bar muscle up 50 sit up 50/40 calories bike 25 burpees over jerk box *Rameur: 75/55 Cal **Sub: jumping bar muscle up (RX + : GHD sit up)

100' Handstand walk 18 Dumbbell squat snatch 100' Handstand walk 14 Dumbbell squat snatch 100' Handstand walk 10 Dumbbell squat snatch 100' Handstand walk *poids doit augmenter (Sub: 50' HSW + Db power snatch) (RX+ : (75/50) - (85/65) - (100/70))

3 Giant sets - 3min. ON / 30sec. OFF A. Burpees bar muscle up / burpees pull up B. 10 Alt one arm dumbbell hang split snatch 10 One dumbbell step up 20" C. Max calories rameur D. 30 Double unders 10 Ring Rows

0 @ 10min. Build up heavy 3 reps push press from ground -into- For time (Time Cap 30min.) 120 Deadlift 90 Hang power clean 60 Push jerk 2400/1800m rameur 60 Push jerk 90 Hang power clean 120 Deadlift Barbell avant rameur (155/105) Barbell après rameur (115/85)

AMRAP 12min. 20/15 calories bike 8 d-ball over shoulder AMRAP 12min. 30/20 calories row 12 burpees over box (40’’) AMRAP 12min. 12 shuttle run 16 wall ball 30/20

5 Sets 72 Double unders 8/5 Bar muscle up 100' handstand walk 50' Dual Db Front rack lunges (50/35) -- 3min. rest b/t sets -- ** RX+ : 5 Sets 36 Drag rope double unders / heavy 12 Bar muscle up 100' Handstand walk 50' Dual Db Front rack lunges (75/50)

15 Clean and jerk(95/65) 15 Ring muscle up 15 Power snatch -- 2min. rest -- 10 Clean and jerk (135/95) 10 Ring muscle up 10 Power snatch -- 2min. rest -- 5 Clean and jerk (155/105) 5 Ring muscle up 5 Power snatch (RX+: 135/95 -- 185/125 -- 205/135)

2 giant sets - 5min. ON / 1min. OFF A. 20/14 Calories rameur 15 shuttle run 20 air squat B. 2-4-6-8-... Hang power clean (75/55) Front squat Toes to bar C. 8 Db burpees step over @20" 40 Double unders

0 @ 10min. Build up heavy 5 reps push press from ground -into- 300/225 Calories rameur OU 200/125 bike 150 Pull up / Chest to bar 75 Thrusters (135/95) P1: work P2: 2 Db / 2 kb farmer hold P3: rest

24/18 Calories bike 24 power clean 24/18 Calories bike 24 shoulder to overhead 24/18 Calories bike 24 clean & jerk 24/18 Calories bike *Rameur : 32/24 Calories (RX : 135/95)

8 min. ON / 1min. OFF A. 10 dual dumbbell split hang power clean 10 burpees reach B. Jackie 1000m rameur 50 empty barbell thrusters (45/35) 30 pull up *no amrap - for time C. 150' lunges 15 ninja sit up D. 5-10-15-20... wall ball 10-20-30-40 step up with medball

0 @ 8min. build up heavy 5 reps push press from ground 8 @ 16min. 100/80 Calories rameur 30 bar facing burpees synchro 16 @ 24min. 80/65 Calories bike 30 bar facing burpees synchro 24 @ 32min. 400 double unders 30 bar facing burpees synchro

1 squat snatch 2 burpees over 47" 3o double unders 4 clusters 5o' handstand walk 6 alt. dumbbell snatch 7 handstand push up 8 alt. one arm overhead lunges (on spot) (4/s) 9 toes to bar 10 wall ball (20/14) 11 deadlift 12 bar muscle up (RX : 155/105 + 50/35 // RX+ : 185/125 + 75/50)

3 sets 10min. A. Max calorie row *every 2min including min 0 : 15 russian swing -- 2MIN REST -- B. Max Dumbbell step up (1db hold however) *every 2min including min 0 : 3 Dumbbell burpees (2 Db) -- 2MIN REST -- C. Max hang power clean & press (75/55) *Emom - including min 0 : 6 ring rows + 3 push up

400 double unders *P1 = double unders **P2 = one arm Db Farmer hold ***P3 = one arm Db overhead hold 80/60 calories rameur 80 box jump over (24/20) 80 overhead squat (95/65) 80 hang power snatch (95/65) 80 overhead squat (95/65) 80 box jump over (24/20) 80-60 calories rameur 400 double unders *P1 = double unders **P2 = one arm Db Farmer hold ***P3 = one arm Db overhead hold (Db farmer heavy // Db OH moderate)

For time 50 wall ball (20/14) 40 calories rameur 30 dumbbell snatch (50/35) 20 box jump over (24/20) 15 bar muscle up (RX+ : 30/24 - 75/50 - 30/24) Mod: jumping bar MU / dip on box

AMRAP 32min. 3000m bike 30 kettlebell swings sychro 300’ handstand walk* 300’ dumbbell front rack walking lunges (50/35) *Sub1: 200’ // Sub2: 20 wallwalk (2/3)

Team Wod @2 - You go I go 30/24 Calories rameur 20 shuttle run - 25/20 Calories rameur 16 shuttle run - 20/16 Calories rameur 12 shuttle run - 15/12 Calories rameur 8 shuttle run - 10/8 Calories rameur 4 shuttle run

2 sets de 17min. A. 5 rounds 15 toes to bar / knee raise 10 overhead squat 5 hang power snatch then... Max Calories Rameur B. 5-10-15 burpees Goblet squat 20-40-60 double unders *not a ladder : 5.10.15 / 5.10.15.........

Split gym en 2 teams 3 rounds (chaque station) Team 1: Max calories echo bike Team 2-4 = 1 bike Team 5-8 = 2 bikes Team 9-12= 3 bikes Team 2: 50 shutlle run 40 sled push 30 burpees sychro (2 personnes) Les 3 stations peuvent bouger en meme temps **Team 3 ou – = 40 30 30

AMRAP 40min. 1-2-3-4-5-6-.... etc Round of DT (75/55) Round of Cindy Exemple: 1 round DT + 1 round Cindy 2 rounds DT + 2 rounds Cindy 3...+ 3... etc... *DT: 12 deadlifts / 9 hang power clean / 6 jerk *Cindy: 5 pull up / 10 push up / 15 air squat

P1: 5000/4000m Rameur P2-P3: 100 burpees over bar 100 sumo deadlift high pull 100 barbell overhead lunges (75/55) (sur place) 100 front squat 100 burpees over bar

32 min. window 6000/4500m echo bike 300 double unders -- 3min rest -- Reste du temps, AMRAP: 20 one arm db thrusters sychro (10d/10g) 20 Ring row sychro P1-P2: work // P3: hold plate 45/25 overhead 1000/700m rameur

AMRAP 4min. 84 double unders 21 kettlebell swings (vert/jaune) 21 back squat -- 2min rest -- AMRAP 4min. 60 double unders 15 kettlebell swings 15 front squat -- 2min rest -- AMRAP 4min. 36 double unders 9 kettlebell swings 9 overhead squat (RX : 95/65) (RX+ : 115/85)

AMRAP 15min. 350m Rameur OU 700m Bike 7 Man maker (35/25) -- 2min rest -- AMRAP 15min. 2-4-6-8-10..... Floor press (95/65) Hang power clean Atomic sit up

You go I go -- 3x 3 Rounds each 16/12 Calories 8 Dumbbell snatch ..into.. 3 rounds each 16/12 Calories 4 Muscle up (RX+ : 6 Muscle up // MOD : 12 Pull up)

75 toes to bar for time* *10 handstand push up every time you break -- 5min rest -- 75 handstand push up for time* *10 toes to bar every time you break (RX+ : Strict HSPU)

1 Giant Set - 10min. on / 2min. off A. 1-2-3-4-5..... Squat clean to wall ball Burpees no jump B. 150m rameur 15 hollow rock 15 sit up 15 superman C. 100' walking lunges 20 air squat 10 Dumbbell power clean

100 Burpees 150 wall ball (20/14) 100 Calories rameur 200 push up 100 Calories echo bike 150 Toes to bar P1: work P2: Dball hold (70/100) // (45+25lbs/25lbs)

5-4-3-2-1 Ring muscle up 10-8-6-4-2 One arm Db squat snatch (50/35) (RX+ (75/50) + Muscle up: 10-8-6-4-2) *Sub: box dip (Time Cap : 13min. - Goal : sub 11min.)

0@5min. Emom 1 suicide run (4 cônes) -into- 5@15min. STATION 1 5min Max calories rameur + 5x 45sec. on / 15sec. off -into- 15@20min. Emom 1 suicide run (4 cônes) -into- 20@30min. STATION 2 Emom ''work until failure'' 1: 1 burpee + 40 Double unders 2: 2 burpees +40 DU's 3: 3 burpees +40 DU's - etc... (*scale DU's - 1/2 OU single unders)

2 GIANT SETS 5 min. ON / 1min. OFF A. 5 push up + 10 sit up + 25 double unders B. 800/650m rameur + max air squat C. 1-2-3-4-5-6... etc. Devil press (35/20) Box jump (24/20)

FOR TIME 25 Bar facing burpees synchro 50 power snatch -- 3min. REST -- 25 Pull up synchro 50 overhead squat -- 3min. REST -- 15 Bar muscle up synchro* 50 squat snatch *sub: 30 ring push up chaque* (RX : 115/85) // (RX+ : 135/95 + C2B)

4 Giant Set - 3:00 ON / 30sec. OFF A. 12 Db hang power clean + 8/12 push up B. 12/15 Calories rameur + 12 Jumping lunges Alt. C. 8 Kb Deadlift + 12 sit up D. Ladder : 5-10-15-20-25....Double unders 2-4-6-8-10... Air squat

You Go I go 1 round chaque : 20 bar facing burpees 15 power clean 10 Shoulder to overhead (95/65) -- into -- 2 rounds each : 16 bar facing burpees 12 Power clean 8 Shoulder to overhead (135/95) -- into -- 3 rounds each : 12 bar facing burpees 9 Power clean 6 Shoulder to overhead (155/105) (RX+ : 135/95 -- 155/105 -- 185/125)

3 Rounds for time 80 calories bike (split) 20 wall walk (2/3) 30 barbell worm ALT lunges (2/3) (135/95) (RX+ : 165/115) (Time cap : 30min) Extra Iron scap complet

AMRAP 10min. 10/8 Calories rameur 10 Toes to bar 10/8 Calories rameur 10 Handstand push up (RX+ : 5 wall facing Strict HSPU) -- 2MIN REST -- AMRAP 10min. 1-2-3-4-5... Ring Muscle up 2-4-6-8-10... Dumbbell step over @20" (50/35) (mod: Ring push up x2) -- 2MIN REST -- AMRAP 10min. 10 Alt. One Arm Db hang clean & jerk (50/35) 15 pull up 50 Double unders (RX+ : 75/50 + C2B)

4 giant sets - 2min. ON / 30sec. OFF A. Max Calories rameur / bike B. 10 Wallball + 10 russian swing C. 4-8-12-16-... Knees to elbows 2-4-6-8-10-... Burpees box jump over

30 box jumps, 24"/20" 15 clean and jerks, 95/65 30 box jumps, 24"/20" 15 clean and jerks, 135/85 30 box jumps, 24"/20" 10 clean and jerks, 185/115 30 single-leg squats 10 clean and jerks, 225/145 30 single-leg squats 5 clean and jerks, 275/175 30 single-leg squats 5 clean and jerks, 315/205 Time cap: 20 minutes

AMRAP 4 min. 80 Double unders 100’ hswalk — 1min Rest — AMRAP 4 min. 18/15 cal rameur 30 db s2oh (35/20)(50/35) — 1min Rest — AMRAP 4 min. 10 shuttle run 8 d-ball over shoulder — 1min Rest — AMRAP 4 min. 15/12 cal bike 15 burpees over partner — 1min Rest — AMRAP 4 min. 6 Sled push (2x45) ou (3x45) 30 sit up synchro — 1min Rest — AMRAP 4min. 6 burpees over jerk block 30 kb sumo dl high pull — 1min Rest —

A. 10min. Max Calories Rameur B. Emom 10min. 1 : 40sec. Strict pull up 2 : 40sec. Ring push up (RX+ : 1-2 legless rope climb) C. 10min. Max Calories Bike D. Emom 10min. 1 :5/3 Bar muscle up 2 : 40sec. wall walk (RX+ : 7/5 Bar MU) (wall walk + 1 wall facing Strict HSPU)

1 min. on / 30 sec. off A. Double unders B. Hang Clean and jerk (115/85) C. Box jump over D. Dumbbell Snatch (50/35) E. Rameur / bike F. Front squat (115/85)

For time: 21 deadlifts, 225/155 21 handstand push-ups 15 deadlifts, 225/155 15 handstand push-ups 9 deadlifts, 225/155 9 handstand push-ups 21 deadlifts, 315/205 50-ft. handstand walk 15 deadlifts, 315/205 50-ft. handstand walk 9 deadlifts, 315/205 50-ft. handstand walk Time cap: 9 min.

A. AMRAP 25min. 40 shuttle run (min. 4 / pers) P1 : run p2 : hold kb front rack P3 : rest 40/30 cal bike P1 : bike P2 : hold rig P3 : rest 40 db push press P1 : press P2 : farmer hold KB P3 : rest B. Cross over symetry Iron scap complet

A. Emom 10 1: 10 shuttle run 2: marche (RX+ : 12 Shuttle run) B. Emom 10 1: 7 reps Floor press (build up) 2: 40 sec. Ring rows C. Emom 10 1: Rameur @ 2:08/1:55 2: Rameur @ recovery (RX+ : 1:58/1:45) D. Emom 10 1: 10 Toes to bar 2: 40 sec. wall facing handstand hold (RX+ : 15 T2B)

AMRAP 9min. 15/20 Calories Rameur OU 12/15 Calories bike 15 air squat 5 HSPU (RX+: Strict HSPU) -- 2MIN REST -- AMRAP 9min. 12/15 Calories Bike OU 15/20 Calories Rameur 10 thrusters (95/65) 5 Muscle up (sub : 10 Dips) -- 2MIN REST -- AMRAP 9min. 50 Double unders 10 push up 5 Hang power snatch (95/65) (RX+ : Deficit push up (4") + (135/95)

75 bar facing burpees synchro (2/3) 75 Toes to bar synchro (2/3) 75 overhead squat (95/65) 75 bar facing burpees synchro (2/3) 75 Toes to bar synchro (2/3) 75 front squat (135/95) 75 bar facing burpees synchro (2/3) 75 Toes to bar synchro (2/3) 75 Back squat (185/125) (RX+ : OHS (135/95) / Front squat (185/125)/ Back squat (225/155)

A. EMOM 10 1: Bike @ 60/70 RPM 2: Bike @ 45/50 RPM B. EMOM 10 1: 40 sec. Strict Pull up 2: 40 sec. push up (RX+: Strict C2B + Deficit push up) C. EMOM 10 1: Rameur @ 1:45 2: Rameur @ 2:10 D. EMOM 10 1: 5/3 Ring Muscle up* 2: 40sec. wall facing handstand hold (Sub: Dip on box) (*RX+ 4 Toes to ring + 3 MU + 2 Dip) (**RX+++ : 9+6+3)

4x giant sets - 2min. ON / 15sec. OFF A. Calories rameur/bike B. 10 Kettlebell swings + 10/7 push up C. 10 air squat + 5 burpees D. 5/side OA db hang clean + 5/side OA db S2OH

« Big steve Part 1 » AMRAP 20min. Buy in : 5 rounds (each) P1 : 20/15 Calories rameur/bike P2 : 15 pull up in remaining time* : P1 : Squat clean (155/105) P2 : Handstand Hold *switch as needed (RX+ : C2B)

AMRAP 20min. Buy in : 5 rounds (each) P1 : 20/15 Calories Rameur P2 : 15 Toes to bar in remaining time* : P1 : bench press (155/105) P2 : Dead hang *switch as needed (RX+ : 20 T2B)

AMRAP 3min. / 30sec. Rest x 3 giant sets A. Burpees box jump over 20" B. One arm Kb russian swing (2x45sec./côté) C. Push up + renegade row (1+1/côté) D. 5-10-15-20-25....... Unbroken Double unders* *Exemple : tu manques à 21/25, tu recommences à 5

« BAR CRAWL » AMRAP 7min. 50 Hang power clean (135/95) 50 Hang power clean (155/105) AMRAP @ 185/125 -- 3MIN REST -- AMRAP 7min. 50 Bench press (135/95) 50 Bench press (155/105) AMRAP @ 185/125 -- 3MIN REST -- AMRAP 7min. 50 Deadlifts (185/125) 50 Deadlifts (225/155) AMRAP @ 275/185

4 Rounds - 3min. window 15/12 Calories echo bike 15 pull up Max wallball (20/14) --1MIN REST entre chaque round -- (RX+ : 18/15 Calories + C2B)

AMRAP 12min. 600/500m rameur 600’ Db suitcase carry (P1:carry / P2: planche) 40 ring push up Into... AMRAP 12min. 1800/1600m bike 600’ Db overhead carry (P1: carry / P2: chair hold) 20 burpee over jerk block

4 Rounds not for time 100 Double unders 20 Dual Db/Kb Front rack step up 20 One arm Db/Kb hang snatch* (10/side) (RX : 50/35 - V/J) *split égal par côté, pas obligé d'alterner **reps devraient être unbroken

AMRAP 5min. / 1min. Rest x 2 giant set A. Team @2 - You go I go 3 cônes suicide run B. 15/12 Calories rameur/bike 100' walking lunges BW 15 air squat C. 3/2 wall walk 15 sit up

100 rounds - You go I go 5 wallball 3 bar facing burpees 1 squat clean* *Reps: 1-20 (95/65) (RX+ : 135/95) 21-40 (135/95) (RX+ : 185/125) 41-60 (155/105) (RX+ : 225/155) 61-80 (185/125) (RX+ : 245/165) 81-100 (205/135) (RX+ : 265/175)

AMRAP 9min. 200 double unders 100 hang power clean (75/55) 30 burpees plate (45/25) -- 1MIN REST -- AMRAP 9min. 400 m course (2/2) 100 bent over row (75/55) 30 burpees plate(45/25) -- 1MIN REST -- AMRAP 9min. 600 m rameur 100 floor press (75/55) 30 burpees plate (45/25)

20 Front squat 30 Pull up 40 Push up 50/35 Calories rameur/bike 40 Push up 30 Pull up 20 Front squat (RX : 115/85) (RX+ : 135/95 + C2B) (Time Cap : 16min.)

5 Rounds : AMRAP 7min. / 1min. Rest A. 3 front squat + 6 back squat (135/95) B. Course C. One arm Db DT (50/35) 1 Round gauche, 1 Round droite, G, D... D. Rameur/bike E. 20 sit up 20 Hollow Rock 40sec. dead hang

600m Run ou 50/35 Calories 21 burpees 25'/side One arm Db OH carry 18 burpees 25'/side One arm Db OH carry 15 burpees 25'/side One arm Db OH carry 12 burpees 25'/side One arm Db OH carry 9 burpees 600m Run ou 50/35 Calories (RX+ : 25' Handstand walk)

AMRAP 9min. ON / 1min. OFF x 4 A. 1500/1100m Rameur + max burpees over box 20" B. 15/11 Calories bike + 5 bear complex (95/65) C. 15 Db burpees + 20 Renagade Row (35/25) D. 200m course + 20 air squat + 40 lunges

120 Deadlifts 30/20 Ring muscle up* 90 hang power clean 30/20 Ring muscle up 60 shoulder to overhead *Sub : 30 burpee pull up (RX : 135/95) (RX+ : 175/120)

Team @3 - You go I go au rameur OU bike Rameur - 6x/personne 250m/200m row sprint Bike - 6x/personne 18/12 cal bike sprint -1min. effort (Time cap : 19min.) Then En 6 minutes... Max toes to bar / knee raise P1-P2 : synchro P3 : chair hold

10 rounds Couple 1 : DBall hold (P1-P2) Couple 2 : P3: 100m suitcase carry (40/30) P4: 200m course P3-P4 : 25/17 calories bike (Time Cap : 30min.)

12MIN ON / 1MIN OFF A. 2000m Rameur Max Db step over box B. 80 burpees Max air squat (RX+ : 100 burpees) C. 1.6km course Max russian swings

Team @2 50 wall ball synchro (20/14) 50 sit up synchro 50 squat clean thruster (135/95) 50 sit up synchro 50 wall ball synchro (RX+: 185/125 + GHD sit up)

Team @3 - You go i go Le départ se fait lorsque le partner en avant a terminé le Farmer carry 10 over jerk block 200’ Farmer carry 200m Rameur

EMOM 10 1: 60 DU / 80 Singles 2: 6 Bar facing burpees + 6 Hang power clean 115/85 -1:00 rest- EMOM 10 1: 15/10 calories echo bike 2: 6 clap push up + 6 Hang power snatch 115/85 -1:00 rest- EMOM 10 1: 100m course (RX+: 200m) 2: 6 Push press + 6 Back squat 115/75

Team @2 AMRAP 2min. #1 : Max DB squat synchro -Then- #2 : 2 rounds 400m weighted run (back pack) 50 Db step over box 15 burpees Muscle up synchro 60 calories Rameur/Bike 50 DB Deadlifts 15 push up synchro -Then- For time Nombre de reps faites au #1

800m Rameur 66 Kb S2OH (jaune/bleu) 125' Dual Kb oh carry / 125' HSW -3:00 rest- 800m course 66 Db snatch (50/35) 125' Front rack walking lunges (avec kb ou 1 db lourd)

2x Giant Set 5min on. / 1min off. A. 5-6-7-8-9.... Cal Row Burpee over Rower *2e Round, recommencer à 5 reps,6,7,8,9..... B. 100m course 10 back squat (95/65) *Back squat du sol C. 50 Double unders 15 push up

AMRAP 25 min. 800 course 3/3 100 one arm db snatch* (Rx+: squat snatch) *Switch every 10 reps (50/35) 2400m/1800m echo bike 100 db power clean 3,2 km rameur

Emom 10 1: 40sec. suitcase carry (R1: droite R2: gauche) 2: 40 sec. quadruped hold Extra Scap work: 3x 10 Pull down 10 90/90 + Y * Hold 2sec. chaque position * Descente 3 sec.

Team @2 2 rounds 150 Double unders (en même temps) 50 sit up synchro 25 SHSPU synchro -- 3:00 rest -- 150 Double unders (en même temps) 50 wall ball synchro (20/14) 50 kettlebell swings (vert/jaune) -- 3:00 rest -- Time cap: 40 min.

3 Rounds 300m course 25 Pull up 300m course 50' Handstand walk 300m course 25 Pull up -- Rest 3:00 entre chaque round -- (RX+: C2B) Time Cap: 30min. (rest inclus)

8 min On / 0:30 OFF Station 1 P1: Max calories Ski erg P2: 100m course + 8 barbell floor press P3: rest Station 2 100 Punching-bag lunges (3/3) Then... P1: Max sled push P2: Handstand hold P3: rest Station 3 P1: Max calories rameur P2: bear hug dball hold P3: rest Station 4 90/65 calories echo bike Then... P1: Max jump over jerk block P2: Dumbbell suitcase hold P3: rest

8 rounds - Time cap 33min. 14 Clean and jerk (135/95) 7 bar facing burpees synchro 200m Course * Dans le temps qu'il reste, trouvez un « heavy » power clean and jerk.

A. 7 min. ON/ 1 min. OFF A1. P1: Max calories Row P2: one arm kb front rack hold (jaune/bleu) P3: one arm kb oh hold A2. AMRAP 60/45 calories echo bike 15 burpees synchro A3. AMRAP 6x 50’ yoke sled push (La barre centrale du yoke est environ au niveau des hanches pour que deux personnes puissent pousser le yoke en même temps = heavy) 30sec hold chin over bar / personne. (Peut être fait en même temps . Si 1 partner fini avant les autres, il peut retourner à la sled.) A4. AMRAP 5 x 50’ parcours de course zigzag (2/3) 5 D-ball over shoulder (2/3) B. Extra Iron scap complet

Team @2 2000m Rameur * Partner tient dumbbell sur le côté (2x75/50) 1500m Course (ensemble) 2000m Rameur * Partner tient dumbbell sur le côté (2x75/50) (RX+ : 100/70)

7/5 Calories echo bike ou 100m Course 10 medball bear hug jump squat (30/20) 5 Clean and jerk* *6 rounds @ (95/65) *6 rounds @ (115/85) *6 rounds @ (135/95) *6 rounds @ (155/105)

2 rounds 10 strict pull ups 8 squat snatch 115/85 - Rest 3:00 - 2 rounds 10 strict pull ups 6 squat snatch 135/95 - Rest 3:00 - 2 rounds 10 strict pull ups 4 squat snatch 155/105 (RX+: 155/105 - 185/125 - 205/145)

AMRAP 30min. 200’ Barbell lunge synchro 155/105 (même barre) switch de côté à 100’ 50 burpees over partner 50 kb hang power clean @(jaune/bleu) (Rx+: (vert/jaune)) 200/140 calories rameur/echo bike

100 Double unders ou 100 singles + 30sec essai DUs 30 sit up 200m course 10/7 Bar muscle up ou 10 burpees pull up RX+ : ajouter 50' Handstand walk après les Bar Muscle up

4 Rounds (6min on / 2min off) AMRAP 6min. 30 calories echo bike 20 burpees box jump over (24/20) Max squat clean * -- REST 2MIN -- *R1: 135/95 R2: 155/105 R3: 185/125 R4: 205/135 (RX+: R1: 185/125 R2: 205/135 R3: 225/155 R4: 245/165)

4 rounds 20 pull up synchro 100 Double Under (same time) 60 Wallball 20/14 ____ power clean R1 40 @ 135/95 R2 30 @ 155/105 R3 20 @ 185/125 R4 10 @ 205/135 (RX+: R1: 40 @ 185/135 R2: 30 @ 205/145 R3: 20 @ 225/145 R4: 10 @ 245/165)

‭33 min pour aller le plus loin ‬ ‭possible dans le wod ‬ ‭3 rounds :‬ ‭20 burpees (1/2)‬ ‭20 air squat synchro‬ ‭3 rounds :‬ ‭40/30 cal row (1/2) ‬ ‭20 push up synchro‬ ‭3 rounds :‬ ‭60/40 cal bike (1/2) ‬ ‭20 strict pull up (1/2)*‬ ‭*minimum 5 reps/élastique au besoin ‬ ‭3 rounds :‬ ‭1000m run (1/2) switch every 200m ‬ ‭20 GhD sit up synchro‬

Team @2 3x P1: 2min Run/row/bike P2: 6 bar MU + 6 HSPU (RX+ def (6''/2'')) - (scaled: burpee pull up) ...into... 3x P1: 2min Run/row/bike P2: 10 Db CnJ (50/35) (RX+ 10 DB CnJ + 50' HSW)

2 rounds 9 squat snatch (135/95) 18 Bar facing Burpees 27/21 Cal Echo Bike -3:00 rest- 2 rounds 7 squat snatch (155/105) 14 Bar facing burpees 21/17 Cal Echo Bike -3:00 rest- 2 rounds 5 squat snatch (175/115) 10 Bar facing burpees 15/12 Cal Echo Bike

Team @3 (You go I go) Le « you go I go »se fait sur chaque séquence. 200m course ensemble 3 hang clean and press (droite) 3 burpees 3 hang clean and press (gauche) 200 m course ensemble 5 hang clean and press (droite) 5 burpees 5 hang clean and press (gauche) 200 m course ensemble 7 hang clean and press (droite) 7 burpees 7 hang clean and press (gauche)

Team @2 3x P1: 2min Rameur P2: 5x (1 Ring MU + 1 Dip) (RX+: 2 dip) ...into... 3x P1: 2min course P2: 2 rounds 10 Toes to bar 10 Handstand push up (RX+ : strict HSPU)

24/20 Calories Rameur OU 20/15 Calories echo bike OU 400m Course 18 Wall ball (30/20) 5 power snatch (155/105) *singles 15 bar facing burpees 5 Clean and Jerk (155/105) *singles 200m Run * si il pleut, sub 200m Run pour 12 box jump step down (24/20)

3 sets 2 rounds 1000-750-500m echo bike ou 400-300-200m course 10 power snatch - 3min rest entre chaque sets - R1: 135/95 R2: 155/105 R3 :175/115

“Team 10k Row’’ @3 10,000/7000m Row Time cap 45 min P1: row 300/200 P2-P3: AMRAP 60 Push up synchro 60 Hollow rock 60 Air squat synchro

Team @2 12min bike P1: 2min bike P2: 2 rounds : 10 air squat 10 C2B ...into... 12min Course P1: 2min Course P2: 10 Db power clean (50/35) 12 Ring dip (RX+: strict ring dip)

Team @2 3 rounds 1+1 / 2+2 / 3+3 / 4+4 / 5+5 / 4+4 / 3+3 / 2+2 / 1+1 Power clean *P1: 1 PC, P2: 1 PC / P1: 2PC, P2: 2PC / etc.. 400m couse avant et après chaque round R1 155/105 R2 185/125 R3 205/135 (RX+ 225/155 - 250/170 - 275/185)

Partner 1 cours 400M / 1200 écho bike Partner 2-3 Amrap 12 burpees over partner 12 one arm push press/side 36 cal row *le switch se fait quand p1 a terminé la course ou le bike

AMRAP 10min. 20 Calories Rameur 10 Db snatch (75/50) (RX+ Db squat snatch) - REST 2MIN - AMRAP 10min. 20 Wall ball (20/14) 70 double unders - REST 2MIN - AMRAP 10min. 20 Calories Echo Bike 10 Burpees over high box

3 sets 200m Course 8 hang power clean* - 2:00 rest après chaque round - *R1: 115/85 *R2: 135/95 *R3: 155/105 RX+ (R1: 155/105 // R2: 185/125 // R3: 205/135)

3 rounds 400m course (3 ensemble) 21 burpees synchro 12 muscle up INTO... 21 snatch (95/65) 21 snatch (115/85) 21 snatch (135/95) 21 snatch (155/105) 21 snatch (175/115)

50 burpees over box SYNCHRO (30/24)* *chest au sol en même temps, puis 1 à la fois passe par-dessus le box* INTO... 7min cap Max hang power snatch (115/85)

6 rounds 3:00 On / 0:30 off P1/P2 10 D-ball/sand bag over shoulder 30 burpees over D-ball/sand bag P3 : Echo bike then... 6 rounds 3:00 On / 0:30 off P1/P2 200m course ensemble 30 russian swings synchro P3 : Rameur ** P1, P2 et P3 restent à la même station durant le 3:00. Durant le 0:30 de repos, chacun change de partie. P2 va à la place de P3 et P3 à la place de P1.

15-12-9 Deadlift (155/105) Wall ball (20/14) - 50/35 Cal row/bike/800m Run - 9-12-15 Wall ball (20/14) Deadlift (155/105) RX+ (185/125) / (30/20)

Amrap 12 min Cal bike Every 6 min 16 dball/ stone over shoulder Rx+20 Rest 2:00 Amrap 12 min Cal row Every 6 min 32 Burpee box jump over 24/20 (switch every 8 ) Rx+: 40 (switch every 10) Rest 2:00 Amrap 12 min Shuttle run Every 6min 14 x50’ front rack kb carry * chaque station commence avec le deuxième mouvement

15-10-5 T2B Wall ball (20/14) Hang power snatch (95/65) - 30 front rack lunges - 5-10-15 T2B Wall ball (20/14) Hang power snatch (95/65)

Amrap 9 200m run (same time) 30 wall ball 20/14 -1min- Amrap 9 30/21 Cal row 20 ohs 95/65 -1min- Amrap 9 30/21 Cal bike 15 push up sync. -1min- Amrap 9 30 front rack lunges 95/65 20 push press

1000m course (en même temps) 200’ bear crawl (en même temps) Rx+ 75’ handstand walk 40 wall ball situp (face a face) 40 Ring row (change à tout les 10) 40 Air squat (synchro)

10 Ring muscle up 20 Handstand push up 30 Hang power clean 10 Muscle up 20 Handstand push up 30 Front squat 10 Muscle up 20 Handstand push up 30 Shoulder to over head

Team 3 1600m course with KB (p1-p2-p3) 1600m rameur (p1) 1600’ double kb Front rack carry (p2) 160 oh lunge 1 db ( 50/35) (p3) *Les stations: rameur , carry et lunge peuvent être faites en même temps .

Buy in: 50 synchro AB mat sit up 1500/1200 row 3000/2400m bike (split) 100' walking lunge (same time) 30 sychro g2oh 75/55 1000/800 row 2000/1600m bike (split) 100' walking lunge (same time) 20 sychro g2oh 75/55 500/400 row 1000/800m bike (split) 100' walking lunge (same time) 10 sychro g2oh 75/55 Cash out: 50 synchro abmat sit up

AMRAP 14 min 700/500 m row (p1-p2) 12 burpee over jerk block ( p1-p3) 200 m run (p1-p2-p3) ensuite changer l'ordre de départ rest 1:00 AMRAP 14 min 2000/1500m echo bike (p1-p2) 8 sled push (p1-p3) 200m run (p1-p2-p3)

A- Every 1:30 x 4 (Max 50%) 5 hang muscle clean 3 front squat 3 push press B- build up 1 hang power clean 1 jerk (split ou push) C- clean pull 3x 5 @110% D- emom 8 1: 20-30sec R ring side plank 2: 20-30sec L ring side plank

A- Tempo front squat 
4x4
 B- Superset x3
50’ heavy sled pull 
0:30 rest
12 barbell hip thrust
 C- 3set rest 1:1
20 plates jump
10sec all out Air Assault Bike

A- OA oh carry (Kb)
3x 50’/side
B- power clean + push press
1+3 C- 3 set
 4-8 supinated strict pullup 
8-12 def push up (3sec down)
1:00 Db oh hold
-1:30 rest- D- 3 set
10-15 body weight curl
10-15 bw tricep ext
 45sec weighted plank 
1:00rest

Dans ce cours de groupe vous serez amené à développer simultanément plusieurs habiletés physiques, dont l’endurance cardiovasculaire, la mobilité, l’agilité et la force musculaire.

Ce cours est notre « Functional Bodybuilding ». C’est dans ce cours que l’on isole les muscles dans le but de les activer, les renforcer, vous permettant d’augmenter votre force.

B.A.S.I.C.S, c'est un cours spécialisé où l'on travaille 6 mouvements de base en CrossFit. C'est un entraînement qui comprend des mouvements moins complexes qui vous permettront de garder une intensité élevée et d'obtenir des résultats!

Ce cours est axé uniquement sur la maîtrise de la technique complexe qu’exige l’haltérophilie. Dirigé par un entraîneur certifié, vous focalisez sur votre technique à soulever des poids lors de deux mouvements distincts, soit l’épaulé-jeté (clean and jerk) et l’arraché (snatch).

Le développement chez les jeunes, ça nous tient à cœur! L’objectif, avec nos jeunes Rookies, c’est de contribuer à leur développement physique et mental en favorisant l'apprentissage par le jeu.