{"id":46357,"date":"2020-05-12T14:33:19","date_gmt":"2020-05-12T12:33:19","guid":{"rendered":"https:\/\/www.fitadium.com\/TheGoodFit\/?p=46357"},"modified":"2021-10-26T13:27:59","modified_gmt":"2021-10-26T11:27:59","slug":"programme-training-crossfit","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/programme-training-crossfit\/","title":{"rendered":"Programme training crossfit"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img loading=\"lazy\" width=\"1600\" height=\"900\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/programme-training-crossfit.jpg\" alt=\"\" class=\"wp-image-46359\"\/><\/figure>\n\n\n\n<p>L\u2019entrainement de type Crossfit vise un<strong>&nbsp;d\u00e9veloppement rapide de la condition physique<\/strong>. C\u2019est pourquoi les entrainements WOD am\u00e9liorent notamment l\u2019endurance, la force, la vitesse, la coordination, l\u2019\u00e9quilibre et la pr\u00e9cision.<\/p>\n\n\n\n<p>Marre de la musculation traditionnelle ? Peut-\u00eatre que vous \u00eates pr\u00eat pour un changement !<\/p>\n\n\n\n<p>Le Crossfit travaille le corps dans son ensemble avec des&nbsp;<strong>mouvements fonctionnels<\/strong>&nbsp;r\u00e9alis\u00e9s avec une intensit\u00e9 relativement \u00e9lev\u00e9e. Pas de machine, pas de routine !<\/p>\n\n\n\n<p>Chaque jour&nbsp;<strong>un entra\u00eenement diff\u00e9rent<\/strong>, court, vari\u00e9 et intense. Ce programme s\u2019adresse \u00e0 ceux qui ont envie d\u2019<strong><a href=\"\/conseils\/guide-objectif\/renforcement-musculaire\/\">essayer autre chose que la musculation classique<\/a><\/strong>, de modifier progressivement leur entrainement \u00e0 la salle avant d\u2019int\u00e9grer prochainement une box de Crossfit*. Il a d\u2019ailleurs \u00e9t\u00e9 r\u00e9alis\u00e9 en partenariat avec un coach et sa box.<\/p>\n\n\n\n<p><em>*Ce programme a pour but de vous faire d\u00e9couvrir quelques bases de la discipline du Crossfit que vous pouvez pratiquer en salle de musculation. Il n\u2019a aucune vocation commerciale et ne peut se substituer \u00e0 un entrainement de Crossfit agr\u00e9\u00e9. Les autres niveaux n\u00e9cessitent une inscription \u00e0 une box de Crossfit et le suivi d\u2019un coach qualifi\u00e9.<\/em><\/p>\n\n\n\n<h2><strong>Sommaire<\/strong><\/h2>\n\n\n\n<ol><li><a href=\"#som_1\">1. Principes de l\u2019entrainement crossfit<\/a><\/li><\/ol>\n\n\n\n<ul><li><a href=\"#som_1_1\">Fr\u00e9quence d\u2019entrainement<\/a><\/li><li><a href=\"#som_1_2\">Dur\u00e9e de l\u2019entrainement<\/a><\/li><\/ul>\n\n\n\n<ol><li><a href=\"#som_2\">2. D\u00e9roulement d\u2019un entrainement crossfit<\/a><\/li><\/ol>\n\n\n\n<ul><li><a href=\"#som_2_1\">Le Warm-up<\/a><\/li><li><a href=\"#som_2_2\">Le Wod<\/a><\/li><li><a href=\"#som_2_3\">Comment mesurer sa progression ?<\/a><\/li><\/ul>\n\n\n\n<ol><li><a href=\"#som_3\">3. Programme Crossfit du Team Fitadium<\/a><\/li><\/ol>\n\n\n\n<ul><li><a href=\"#som_3_1\">D\u00e9butant<\/a><\/li><li><a href=\"#som_3_2\">Interm\u00e9diaire<\/a><\/li><\/ul>\n\n\n\n<ol><li><a href=\"#som_4\">4. Quelle alimentation pour le Crossfit<\/a><\/li><\/ol>\n\n\n\n<h2 id=\"som_1\">Principes de l\u2019entrainement Crossfit<\/h2>\n\n\n\n<p>Le Crossfit a la particularit\u00e9 de&nbsp;<strong>solliciter tous les muscles<\/strong>. Il se base sur <strong>des exercices vari\u00e9s, des mouvements fonctionnels<\/strong> et des entra\u00eenements \u00e0 <strong>haute intensit\u00e9.<\/strong> Il permet de d\u00e9velopper l\u2019essentiel des qualit\u00e9s physiques : l\u2019endurance musculaire et cardiovasculaire, la force, la flexibilit\u00e9, la puissance, la vitesse, la coordination, l\u2019agilit\u00e9, l\u2019\u00e9quilibre et la pr\u00e9cision.<\/p>\n\n\n\n<p>En combinant gymnastique, halt\u00e9rophilie et endurance, le Crossfit offre <strong>de multiples combinaisons d\u2019exercices<\/strong>. Les entra\u00eenements ne sont jamais les m\u00eames et de ce fait il y a <strong>z\u00e9ro routine<\/strong>.<\/p>\n\n\n\n<p>La part de mouvements naturels de la vie de tous les jours (porter, tirer, pousser, se hisser..) inclus dans le crossfit fait qu\u2019on sent rapidement une am\u00e9lioration au quotidien. La haute intensit\u00e9 est efficace pour <strong>d\u00e9velopper et am\u00e9liorer la condition physique<\/strong> et se base soit sur un nombre de r\u00e9p\u00e9titions \u00e9lev\u00e9, soit sur une charge importante; le tout avec un temps limit\u00e9.<\/p>\n\n\n\n<p><strong>Ce qu\u2019il faut retenir de votre programme d\u2019entra\u00eenement Crossfit :<\/strong><\/p>\n\n\n\n<ul><li>Des&nbsp;<strong>mouvements fonctionnels<\/strong>&nbsp;naturels<\/li><li>Un&nbsp;<strong>WOD diff\u00e9rent chaque jour<\/strong>&nbsp;( Work Of The Day )<\/li><li>Des qualit\u00e9s&nbsp;<strong>techniques<\/strong>, de la force\u2026 et de l\u2019intensit\u00e9<\/li><li><strong>Un nombre de r\u00e9p\u00e9titions \u00e9lev\u00e9<\/strong>&nbsp;en un temps limit\u00e9<\/li><\/ul>\n\n\n\n<div style=\"text-align:center\" class=\"wp-block-atomic-blocks-ab-button ab-block-button\"><a href=\"#programme\" class=\"ab-button ab-button-shape-circular ab-button-size-medium\" style=\"color:#ffffff;background-color:#f99213\">VOIR LE WOD CROSSFIT<\/a><\/div>\n\n\n\n<h3 id=\"som_1_1\">Fr\u00e9quence d\u2019entrainement<\/h3>\n\n\n\n<p>Au d\u00e9but, il est pr\u00e9f\u00e9rable d\u2019<strong>alterner un jour d&rsquo;entra\u00eenement avec un jour de repos<\/strong>, pour que les muscles r\u00e9cup\u00e8rent. 3 s\u00e9ances sont donc recommand\u00e9es. Ensuite, vous pourrez passer \u00e0 4 s\u00e9ances, puis 5 en gardant toujours un repos de 48h chaque semaine. M\u00eame si on veut bien faire, il ne faut pas aller au del\u00e0 de ce qui est supportable.<\/p>\n\n\n\n<h3 id=\"som_1_2\">Dur\u00e9e de l&rsquo;entra\u00eenement<\/h3>\n\n\n\n<p>Une s\u00e9ance au total dure en g\u00e9n\u00e9ral 1 heure. L&rsquo;entra\u00eenement proprement dit ne dure que&nbsp;<strong>20 \u00e0 30 mn<\/strong>, mais l\u2019\u00e9chauffement et les \u00e9tirements de fin de s\u00e9ance font partie int\u00e9grante de la s\u00e9ance. En g\u00e9n\u00e9ral, une s\u00e9ance de Crossfit se compose de :<\/p>\n\n\n\n<ul><li>Un \u00e9chauffement (mobilit\u00e9 + cardio + technique)(15 mn max)<\/li><li>Un WOD (35 mn)<\/li><li>Stretching r\u00e9cup\u00e9ration (10 mn)<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" width=\"850\" height=\"500\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/08\/crossfit-group-training-XVEH4UV.jpg\" alt=\"crossfit-group-training-XVEH4UV\" class=\"wp-image-49028\"\/><\/figure>\n\n\n\n<h2 id=\"som_2\">D\u00e9roulement d\u2019un entra\u00eenement crossfit : le Wod<\/h2>\n\n\n\n<p>Le vocabulaire du Crossfit est tr\u00e8s particulier. Il s\u2019inspire \u00e0 la fois de la musculation, de la gymnastique et de l\u2019halt\u00e9rophilie. En g\u00e9n\u00e9ral les exercices et les consignes d\u2019entrainement sont toujours indiqu\u00e9s en anglais, et souvent en abr\u00e9g\u00e9.<\/p>\n\n\n\n<p>La s\u00e9ance commence toujours par un&nbsp;<strong>\u00e9chauffement<\/strong>&nbsp;(Warm-up) et peut inclure diff\u00e9rentes techniques. Le Workout Of the Day,&nbsp;<strong>WOD veut dire \u201centrainement du jour\u201d<\/strong>&nbsp;et change tous les jours. Le principe est de r\u00e9aliser cet&nbsp;WOD crossfit d\u00e9butant&nbsp;avec des limites de temps, ou des rounds sans temps de repos ou presque.<\/p>\n\n\n\n<h3 id=\"som_2_1\">L\u2019\u00e9chauffement : le Warm-up<\/h3>\n\n\n\n<p>L\u2019\u00e9chauffement est tr\u00e8s important car comme vous allez&nbsp;<strong>travailler \u00e0 haute intensit\u00e9<\/strong>, il est important de <strong>pr\u00e9parer vos muscles \u00e0 cette s\u00e9ance<\/strong> afin de ne pas vous blesser. Il y a deux types d\u2019\u00e9chauffement : l\u2019\u00e9chauffement de mobilit\u00e9 et l\u2019\u00e9chauffement dynamique<\/p>\n\n\n\n<ul><li><strong>Mobilit\u00e9<\/strong>&nbsp;: \u00e9chauffez vos articulations. Faites, par exemple, tourner vos chevilles et vos poignets et faites \u00e9galement de larges rotations avec vos bras. Faites du cardio pour pr\u00e9parer votre corps (corde \u00e0 sauter, burpees, bearwalk\u2026)<\/li><li><strong>Dynamique<\/strong>&nbsp;: faites des mouvements techniques de crossfit sans intensit\u00e9 ni charge lourde dans le but de chauffer les articulations qui vont \u00eatre sollicit\u00e9es dans la suite du WOD.<\/li><\/ul>\n\n\n\n<h3 id=\"som_2_2\">Le Wod<\/h3>\n\n\n\n<p><strong>Le WOD<\/strong>&nbsp;: c\u2019est l\u2019entra\u00eenement du jour r\u00e9alis\u00e9 avec une&nbsp;<strong>grosse intensit\u00e9 dans un objectif pr\u00e9cis<\/strong>. Pour mettre une grande intensit\u00e9 dans les exercices, la dur\u00e9e des s\u00e9ances doit \u00eatre courte, environ 20 \u00e0 30 mn. Il faut&nbsp;<strong>encha\u00eener les exercices aussi vite que possible<\/strong>&nbsp;selon le principe de l\u2019interval training. Veillez donc \u00e0 ne pas surfatiguer les muscles avec des s\u00e9ances trop longues r\u00e9p\u00e9t\u00e9es trop fr\u00e9quemment qui emp\u00eacheraient l\u2019effet de surcompensation.<\/p>\n\n\n\n<p>On parle principalement de nombre de rounds (s\u00e9ries) et de EMOM pour le programme Fitadium mais d\u2019autres formes existent: AMRAP avec Timecap, For time, Death by\u2026) :<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" width=\"850\" height=\"500\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/08\/crossfit-athlete-doing-exercise-with-a-barbell-6FBPWX2.jpg\" alt=\"crossfit-athlete-doing-exercise-with-a-barbell-6FBPWX2\" class=\"wp-image-49030\"\/><\/figure>\n\n\n\n<ul><li><strong>EMOM<\/strong>&nbsp;\u00ab\u00a0<em>Every Minute On the Minute<\/em>\u00a0\u00bb consiste \u00e0 r\u00e9p\u00e9ter un certain nombre d\u2019exercices toutes les minutes.<\/li><li><strong>AMRAP&nbsp;<\/strong>\u00ab\u00a0<em>As Many Round As Possible<\/em>\u00a0\u00bb : il faut ex\u00e9cuter autant de rounds (tours) ou r\u00e9p\u00e9titions que possible de l&rsquo;encha\u00eenement ou exercice demand\u00e9, dans un temps donn\u00e9.<\/li><li>Le \u00ab\u00a0<em>For Time<\/em>\u00a0\u00bb se r\u00e9alise d\u2019une traite, sans repos ni r\u00e9cup\u00e9ration, le plus rapidement possible.<\/li><li>Le \u00ab\u00a0<em>Time Cap<\/em>\u00a0\u00bb est une limite de temps (exemple 20 mn) durant laquelle il faut effectuer un encha\u00eenement d\u2019exercices donn\u00e9.<\/li><li>Le \u00ab\u00a0<em>Death by<\/em>\u00a0\u00bb sur un exercice consiste \u00e0 aller au bout de l\u2019effort, \u00e0 l\u2019\u00e9chec. On ajoute une r\u00e9p\u00e9tition chaque minute jusqu\u2019\u00e0 ne plus pouvoir atteindre l\u2019objectif dans la minute.<\/li><\/ul>\n\n\n\n<p>A la fin de la s\u00e9ance, il est recommand\u00e9 de&nbsp;<strong>faire baisser votre rythme cardiaque<\/strong>&nbsp;et d\u2019<strong>\u00e9tirer l\u00e9g\u00e8rement les muscles<\/strong>&nbsp;qui ont travaill\u00e9 et calmer les tensions musculaires. L\u2019\u00e9tirement statique est une mani\u00e8re de pr\u00e9parer le corps \u00e0 la r\u00e9cup\u00e9ration qui limite les courbatures et permet de recommencer d\u00e8s le lendemain.<\/p>\n\n\n\n<h3 id=\"som_2_3\">Comment mesurer sa progression ?<\/h3>\n\n\n\n<p>Selon le principe m\u00eame du Crossfit, les entra\u00eenements doivent changer tous les jours aussi les programmes que nous vous proposons ont pour but d\u2019<strong><a href=\"\/conseils\/guide-objectif\/renforcement-musculaire\/\">\u00e9voluer avec votre renforcement musculaire<\/a><\/strong>. Au fil des semaines, il faudra&nbsp;<strong>augmenter progressivement l\u2019intensit\u00e9 des entra\u00eenements<\/strong>. Que l\u2019on soit d\u00e9butant ou confirm\u00e9, le programme est identique : les charges, l\u2019intensit\u00e9 et les temps de r\u00e9cup\u00e9ration sont \u00e9chelonn\u00e9s \u201c<em>scaled<\/em>\u201d, c\u2019est-\u00e0-dire qu\u2019ils s\u2019adaptent aux capacit\u00e9s de chacun.<\/p>\n\n\n\n<p>Une s\u00e9ance d\u2019une heure est une bonne m\u00e9thode pour progresser rapidement. Le fait de&nbsp;<strong>varier les s\u00e9ances et les exercices<\/strong>&nbsp;est aussi un facteur de progression car les muscles sont soumis \u00e0 plus de stress pour s\u2019adapter. Lors d\u2019un EMOM, par exemple si on n\u2019atteint pas le nombre de r\u00e9p\u00e9titions fix\u00e9s en 1 mn, c\u2019est qu\u2019il faut revoir son ambition \u00e0 la baisse.<\/p>\n\n\n\n<h2 id=\"som_3\">Programme Crossfit du Team Fitadium<\/h2>\n\n\n\n<p>Pour comprendre les diff\u00e9rents mouvements, vous pouvez consulter les exercices du crossfit d\u00e9taill\u00e9s par les coachs Fitadium. <strong>La notion de niveau est relative en crossfit<\/strong>. Les d\u00e9butant suivent les m\u00eames programmes et r\u00e9alisent les m\u00eames mouvements que les confirm\u00e9s avec quelques am\u00e9nagements techniques ou d\u2019intensit\u00e9. Toutefois, ces programmes de Crossfit* ont \u00e9t\u00e9 segment\u00e9s par niveau pour mieux r\u00e9pondre \u00e0 l\u2019\u00e9volution de votre objectif et \u00e0 votre volume d&rsquo;entra\u00eenement.<\/p>\n\n\n\n<ul><li>Si vous d\u00e9butez, de 0 \u00e0 6 mois, choisissez le programme Crossfit \u00abniveau d\u00e9butant\u00bb.<\/li><li>Si vous avez entre 6 mois et 1 an de pratique ? Choisissez le programme Crossfit \u00abniveau avanc\u00e9\u00bb.<\/li><\/ul>\n\n\n\n<h3>R\u00e9sum\u00e9 de votre programme&nbsp;<\/h3>\n\n\n\n<ul><li><strong>Objectif<\/strong>&nbsp;: crossfit d\u00e9butant \u00e0 avanc\u00e9<\/li><li><strong>Dur\u00e9e<\/strong>&nbsp;: 4 semaines<\/li><li><strong>Suppl\u00e9ments<\/strong>&nbsp;: Whey prot\u00e9ine, cas\u00e9ine, om\u00e9ga-3<\/li><\/ul>\n\n\n<div class=\"columns-push-product\">\n  <div class=\"columns-push-product__body\">\n    \n\n<p class=\"has-large-font-size\"><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n    <div class=\"product\" GTM-data-id=\"2654\" GTM-data-nom=\"PROGRAMME PRISE DE MUSCLE SEC - DEBUTANT\">\n  <div class=\"product__img\" style=\"width: -webkit-fill-available;\">\n    <a href=\"https:\/\/www.fitadium.com\/2654-programme-prise-de-muscle-sec-debutant.html#\/503068-gout_100_whey_proteine_advanced-banana_split\" class=\"product__image_lnk GTM_blog_product\" >\n      <img src=\"https:\/\/www.fitadium.com\/29434-fit_540\/programme-prise-de-muscle-sec-debutant.jpg\" alt=\"\" class=\"product__image lazyload\">\n    <\/a>\n  <\/div>\n  <div class=\"product__body\">\n        <div class=\"product__brand\">Superset Nutrition<\/div>\n    <a class=\"product__name GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/2654-programme-prise-de-muscle-sec-debutant.html#\/503068-gout_100_whey_proteine_advanced-banana_split\" title=\"PROGRAMME PRISE DE MUSCLE SEC - DEBUTANT\">\n      PROGRAMME PRISE DE MUSCLE SEC &#8211; DEBUTANT\n    <\/a>\n          <span class=\"product__price\">64.9 \u20ac<\/span>\n      <span class=\"product__price_old\">88.7 \u20ac<\/span>\n            <div class=\"product__excerpt\">D\u00c9BUTE TA PRISE DE MUSCLE SEC EFFICACEMENT ! Les coachs\u2026<\/div>\n            <div><a class=\"product__cta GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/2654-programme-prise-de-muscle-sec-debutant.html#\/503068-gout_100_whey_proteine_advanced-banana_split\" title=\"PROGRAMME PRISE DE MUSCLE SEC - DEBUTANT\">Voir le produit<\/a><\/div>\n  <\/div>\n<\/div>\n  <\/div>\n<\/div>\n\n\n\n<h3 id=\"som_3_1\">Entra\u00eenement crossfit d\u00e9butant<\/h3>\n\n\n\n<p>Comme nous l\u2019avons dit plus haut, les exercices du WOD d\u00e9butant doivent \u00eatre&nbsp;<strong>adapt\u00e9s au niveau du pratiquant<\/strong>&nbsp;en diminuant la difficult\u00e9 si besoin. Pour certains exercices difficiles comme les tractions, il faut <strong>trouver des astuces pour les adapter \u00e0 votre niveau<\/strong> (les effectuer avec un \u00e9lastique, les faire de fa\u00e7on invers\u00e9e (partir du haut, bras fl\u00e9chis, barre au menton et descendre bras tendus en retenant votre poids de corps). Il est \u00e9galement possible de r\u00e9aliser les pompes sur les genoux.<\/p>\n\n\n\n<p><strong>Programme Wod crossfit d\u00e9butant : 3 s\u00e9ances par semaine (lundi, mercredi, vendredi)<\/strong>&nbsp;<strong>Repos mardi et jeudi et 48H le week-end<\/strong><\/p>\n\n\n\n<h3> Semaine 1 : Pr\u00e9paration <\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Lundi<\/strong><\/td><\/tr><tr><td><strong>WARM UP<\/strong>&nbsp;<br>&#8211; 15 pass through<br>&#8211; 15 around the world <em>3 rounds of :<\/em>&nbsp;10 \u00e9cart\u00e9s halt\u00e8res + 10 push ups + 5 tractions<\/td><\/tr><tr><td><strong>EMOM<\/strong>&nbsp;<br><em>A-EMOM 8 mn :<\/em>&nbsp;Bench press 5-6 r\u00e9p\u00e9titions&nbsp;<br><em>B-EMOM 8 mn :<\/em>&nbsp;Min 1 : 10 sit ups + Min 2 : 20 sec hollow hold<\/td><\/tr><tr><td><strong>WOD<\/strong><br><em>Max tour 10 mn :<\/em>&nbsp;400m de rameur + 20 push press (20-30 kg) + 10 burpees<\/td><\/tr><tr><td><strong>Mercredi<\/strong><\/td><\/tr><tr><td><strong>WARM UP<\/strong><br>&#8211; 400m row, Pigeon pose 2 x 20 sec<br>&#8211; Superman 2 x 20 sec<em>3 rounds of :<\/em>&nbsp;10 air squats + 10 fentes jump + 20 sec gainage face<\/td><\/tr><tr><td><strong>EMOM<\/strong><br><em>A-EMOM 8 mn :<\/em> Back squats 5-6 r\u00e9p\u00e9titions<br><em>B-EMOM 8 mn :<\/em>&nbsp;Min 1 : Lombaires chaise romaine 10 reps + Min 2 : Arch hold 30 sec<\/td><\/tr><tr><td><strong>WOD<\/strong><br><em>21\/15\/9 reps of :<\/em>&nbsp;Tractions \/ tirages clavicule (charge : 50-70% du poids de corps) + Push ups + Squat jumps<\/td><\/tr><tr><td><strong>Vendredi<\/strong><\/td><\/tr><tr><td><strong>WARM UP<\/strong><br><em>3 rounds of :<\/em>&nbsp;30 sec corde + 10 tirages clavicule l\u00e9gers + 5 push ups<\/td><\/tr><tr><td><strong>EMOM<\/strong><br><em>A-EMOM 8 mn :<\/em> Tractions strictes \/ tirages clavicule 5-6 reps<br><em>B-EMOM :<\/em>&nbsp;Knee raise x 15 reps<\/td><\/tr><tr><td><strong>WOD<\/strong><br><em>30 mn max :<\/em>&nbsp;100 simple unders + 50 cal row + 40 walking lunges + 20 burpees + 40 walking lunges + 50 cal row + 100 simple unders<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3> Semaine 2 : Progression <\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Lundi<\/strong><\/td><\/tr><tr><td><strong>WARM UP<\/strong><br>&#8211; 15 pass through<br>&#8211; 15 around the world<br><em>3 rounds of :<\/em>&nbsp;10 \u00e9cart\u00e9s halt\u00e8res + 10 push ups + 5 tractions<\/td><\/tr><tr><td><strong>EMOM<\/strong><br><em>A-EMOM 8 mn :<\/em> Bench press 5-6 r\u00e9p\u00e9titions (un peu plus lourd)<br><em>B-EMOM 8 mn :<\/em>&nbsp;Min 1 : 15 knees raise + Min 2 : 20 sec hollow hold<\/td><\/tr><tr><td><strong>WOD<\/strong>&nbsp;<em>Max tour 12 mn :<\/em>&nbsp;5 pull ups + 10 push ups + 15 sit ups + 20 air squats<\/td><\/tr><tr><td><strong>Mercredi<\/strong><\/td><\/tr><tr><td><strong>WARM UP<\/strong>400m row, Pigeon pose 2 x 20 sec, Superman 2 x 20 sec<em>3 rounds of :<\/em>&nbsp;10 air squats + 10 fentes jump + 20 sec gainage face<\/td><\/tr><tr><td><strong>EMOM<\/strong>&nbsp;<em>A-EMOM 8 mn :<\/em>&nbsp;Back squats 5-6 r\u00e9p\u00e9titions (un peu plus lourd)&nbsp;<em>B-EMOM 8 mn :<\/em>&nbsp;Min 1 : Lombaires chaise romaine 10 reps + Min 2 : Arch hold 30 sec<\/td><\/tr><tr><td><strong>WOD<\/strong><br><em>21\/15\/9 reps of :&nbsp;<\/em>Thruster 20 kg + Cal row<\/td><\/tr><tr><td><strong>Vendredi<\/strong><\/td><\/tr><tr><td><strong>WARM UP<\/strong><br><em>3 rounds of :<\/em>&nbsp;30 sec corde + 10 tirages clavicule l\u00e9gers + 5 push ups<\/td><\/tr><tr><td><strong>EMOM<\/strong><br><em>A-EMOM 8 mn :<\/em> Tractions strictes \/ tirages clavicule 5-6 reps<br><em>B-EMOM :<\/em>&nbsp;Sit ups 4 x 15 reps<\/td><\/tr><tr><td><strong>WOD<\/strong><br><em>Max tour 25 mn max :<\/em>&nbsp;7 burpees + 14 push press (20-30 kg) + 21 rowing barre (20-30 kg) + 28 front squats (20-30 kg)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3> Semaine 3 : Consolidation <\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Lundi<\/strong><\/td><\/tr><tr><td><strong>WARM UP<\/strong><br>15 pass through<br> 15 around the world<br><em>3 rounds of :<\/em>&nbsp;10 \u00e9cart\u00e9s halt\u00e8res + 10 push ups + 5 tractions<\/td><\/tr><tr><td><strong>EMOM<\/strong><br><em>A-EMOM 8 mn :<\/em> Bench press 5-6 r\u00e9p\u00e9titions (un peu plus lourd)<br><em>B-EMOM 8 mn :<\/em>&nbsp;Min 1 : 15 sit ups + Min 2 : 20 sec l-sit ups<\/td><\/tr><tr><td><strong>WOD<\/strong><br><em>3 rounds for time :<\/em>&nbsp;400m run + 21 tractions \/ tirages clavicule + 12 hand push ups release<\/td><\/tr><tr><td><strong>Mercredi<\/strong><\/td><\/tr><tr><td><strong>WARM UP<\/strong><br>&#8211; 400m row<br>&#8211; Pigeon pose 2 x 20 sec<br>&#8211;  Superman 2 x 20 sec<br><em>3 rounds of :<\/em>&nbsp;10 air squats + 10 fentes jump + 20 sec gainage face<\/td><\/tr><tr><td><strong>EMOM<\/strong><br><em>A-EMOM 8 mn :<\/em> Back squats 5-6 r\u00e9p\u00e9titions (un peu plus lourd)<br><em>B-EMOM 8 mn :<\/em>&nbsp;Min 1 : Lombaires chaise romaine 10 reps + Min 2 : Arch hold 30 sec<\/td><\/tr><tr><td><strong>WOD<\/strong><br><em>3 rounds of :<\/em>&nbsp;30 cal row + 20 front squats (20-30kg) + 10 dips<\/td><\/tr><tr><td><strong>Vendredi<\/strong><\/td><\/tr><tr><td><strong>WARM UP<\/strong><br><em>3 rounds of :<\/em>&nbsp;30 sec corde + 10 tirages clavicule l\u00e9gers + 5 push ups<\/td><\/tr><tr><td><strong>EMOM<\/strong><br><em>A-EMOM 8 mn :<\/em> Tractions strict \/ tirages clavicule 5-6 reps<br><em>B-EMOM :<\/em>&nbsp;Knees raise x 15 reps<\/td><\/tr><tr><td><strong>WOD<\/strong> <br><em>10 rounds of :<\/em>&nbsp;3 burpees + 6 tractions \/ tirages clavicule + 12 jumping lunges<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3>Semaine 4 : Atteinte de l&rsquo;objectif <\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Lundi<\/strong><\/td><\/tr><tr><td><strong>WARM UP<\/strong><br>&#8211; 15 pass through<br>&#8211; 15 around the world<br><em>3 rounds of :<\/em>&nbsp;10 \u00e9cart\u00e9s halt\u00e8res + 10 push ups + 5 tractions<\/td><\/tr><tr><td><strong>EMOM<\/strong><br><em>A-EMOM 8 mn :<\/em> Bench press 5-6 r\u00e9p\u00e9titions (un peu plus lourd)<br><em>B-EMOM 8 mn :<\/em>&nbsp;Min 1 : 15 sit ups + Min 2 : 20 sec l-sit ups<\/td><\/tr><tr><td><strong>WOD<\/strong><br><em>21\/15\/9 reps of :<\/em>&nbsp;Thrusters 20-30 kg + Pull ups \/ tirages clavicule (50-75% poids de corps)<\/td><\/tr><tr><td><strong>Mercredi<\/strong><\/td><\/tr><tr><td><strong>WARM UP<\/strong><br>&#8211; 400m row<br>&#8211; Pigeon pose 2 x 20 sec <br>&#8211;  Superman 2 x 20 sec<em>3 rounds of :<\/em>&nbsp;10 air squats + 10 fentes jump + 20 sec gainage face<\/td><\/tr><tr><td><strong>EMOM<\/strong><br><em>A-EMOM 8 mn :<\/em> Back squats 5-6 r\u00e9p\u00e9titions (un peu plus lourd)<br><em>B-EMOM 8 mn :<\/em>&nbsp;Min 1 : Lombaires chaise romaine 10 reps + Min 2 : Arch hold 30 sec<\/td><\/tr><tr><td><strong>WOD<\/strong><br><em>Max tour 12 mn :<\/em>&nbsp;10 bench press (50% poids de corps) + 20 cal row<\/td><\/tr><tr><td><strong>Vendredi<\/strong><\/td><\/tr><tr><td><strong>WARM UP<\/strong><br><em>3 rounds of :<\/em>&nbsp;30 sec corde + 10 tirages clavicule l\u00e9gers + 5 push ups<\/td><\/tr><tr><td><strong>WOD<\/strong><br>1600m run + 100 pull ups \/ tirages clavicule (50-75% poids de corps) + 200 push ups \/ knees push ups + 300 air squats + 1600m run<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 id=\"som_3_2\">Entrainement crossfit avanc\u00e9<\/h3>\n\n\n\n<p><strong>Programme crossfit confirm\u00e9&nbsp;: 5 s\u00e9ances par semaine (lundi, mardi, mercredi, vendredi, samedi)<\/strong>&nbsp;<strong>Repos le jeudi et le dimanche (soit 48h au total)<\/strong><\/p>\n\n\n\n<h3>Semaine 1 : Pr\u00e9paration <\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Lundi<\/strong><\/td><\/tr><tr><td><strong>WARM UP<\/strong><br>&#8211; 15 Pass-through<br>&#8211; 15 Around the world<br><em>3 rounds of :<\/em>&nbsp;10 \u00e9cart\u00e9s halt\u00e8res + 10 push ups + 5 tractions<\/td><\/tr><tr><td><strong>EMOM<\/strong><br><em>A-EMOM 16 min :<\/em> Min paire : Bench press 5-6 reps + Min impaire: 5 Tirages halt\u00e8re (5 droite + 5 gauche)<br><em>B-EMOM 8 min :<\/em>&nbsp;Min 1 : 10 sit ups + Min 2 : 20 sec hollow hold<\/td><\/tr><tr><td><strong>WOD<\/strong><br><em>Max tour 20 min (Cindy) :<\/em>&nbsp;5 pull ups + 10 push ups + 15 air squats<\/td><\/tr><tr><td><strong>Mardi<\/strong><\/td><\/tr><tr><td><strong>WARM UP<\/strong><br>&#8211; 400 m Row<br>&#8211; Pigeon pose 2 \u00d7 20 sec<br>&#8211; Superman 2 \u00d7 20 sec <em>3 rounds of :<\/em>&nbsp;3 tractions + 9 Air squat + 12 Fentes Jump + 20 sec Gainage face<\/td><\/tr><tr><td><strong>EMOM<\/strong>&nbsp;<br><em>A-EMOM 16 min :<\/em> Min paire: Squats 5-6 reps + Min Impaire: tractions \/ Tirages clavicule 5-6 reps<br><em>B-EMOM 8 min :<\/em>&nbsp;Min 1 : 10 Lombaire Chaise romaine + Min 2 : Arch hold 30 sec<\/td><\/tr><tr><td><strong>WOD<\/strong><br><em>21\/15\/9 reps of :<\/em>&nbsp;D\u00e9velopp\u00e9s \u00e9paules (30-40 kg) + TTB (ou relev\u00e9 genoux) + Front Squats (30-40 kg)<\/td><\/tr><tr><td><strong>Mercredi<\/strong><\/td><\/tr><tr><td><strong>WARM UP<\/strong><br>&#8211; 400 m Row<br>&#8211; Etirement ischios 2 x 20 sec <em>3 rounds of :<\/em>&nbsp;10 Good morning barre + 10 Deadlifts sumo + 10 Push ups<\/td><\/tr><tr><td><strong>EMOM<\/strong><br><em>A-EMOM 16 min :<\/em> Min paire : Deadlifts 5-6 reps + Min Impaire: D\u00e9velopp\u00e9s \u00e9paule halt\u00e8res 5-6 reps<br><em>B-EMOM 8 min :<\/em>&nbsp;Min paire : TTB (Knees raise) 6-10 reps + Min impaire : Evil wheels 5 reps<\/td><\/tr><tr><td><strong>WOD<\/strong><br><em>Time Cap 20 min :<\/em>&nbsp;10-9-8-7-6-5-4-3-2-1-reps of Pull Ups + Burpees + Thrusters (15-20 kg)<\/td><\/tr><tr><td><strong>Vendredi<\/strong><\/td><\/tr><tr><td><strong>WARM UP<\/strong><br><em>3 rounds of :<\/em>&nbsp;5 Pull ups + 10 Push ups + 15 Air squats<\/td><\/tr><tr><td><strong>EMOM<\/strong><br><em>A-EMOM 16 min :<\/em> Min 1 : Dips 8-10 reps + Min 2: Pull Ups 8-10 reps + Min 3 : Front Squats 8-10 reps + Min 4 : Lombaire chaise romaine 10 reps<br><em>B-EMOM 8 min :<\/em>&nbsp;Min paire :10 Russian twists + Min Impaire : Gainage cot\u00e9 30 sec (1 fois gauche et 1 fois droite)<\/td><\/tr><tr><td><strong>WOD<\/strong><br><em>EMOM 20 min :<\/em>&nbsp;Min 1 : 12 cal row + Min 2 : 8 burpees over row<\/td><\/tr><tr><td><strong>Samedi<\/strong><\/td><\/tr><tr><td><strong>WARM UP<\/strong>&nbsp;sur tous les mouvements du WOD en charges l\u00e9g\u00e8res<\/td><\/tr><tr><td><strong>WOD<\/strong>&nbsp;<em>50 min max :<\/em>&nbsp;100 Double unders + 60 Cal row + 40 DB Walking Lunges OH 10kg x 2 + 30 Sit ups + 15 Burpees + 30 Sit ups + 40 DB Walking Lunges OH 10kg x 2 + 60 Cal row + 100 Double unders<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3>Semaine 2 : Progression <\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong> Semaine 2 : Progression <\/strong><\/td><\/tr><tr><td><strong>Lundi<\/strong><\/td><\/tr><tr><td><strong>WARM UP<\/strong>&nbsp;15 Pass-through, 15 Around the world&nbsp;<em>3 rounds of :<\/em>&nbsp;10 \u00e9cart\u00e9s halt\u00e8res + 10 Push ups + 5 Tractions<\/td><\/tr><tr><td><strong>EMOM<\/strong>&nbsp;<em>A-EMOM 16 min :<\/em>&nbsp;Min paire : Bench press 5-6 reps + Min impaire : 5 Tirages halt\u00e8re (5 droite + 5 gauche)&nbsp;<em>B-EMOM 8 min :<\/em>&nbsp;Min 1 : 10 Sit Ups + Min 2 : 20 sec Hollow hold<\/td><\/tr><tr><td><strong>WOD<\/strong>&nbsp;<em>Max tour 20 min (Cindy) :<\/em>&nbsp;5 pull ups + 10 push ups + 15 air squats<\/td><\/tr><tr><td><strong>Mardi<\/strong><\/td><\/tr><tr><td><strong>WARM UP<\/strong>&nbsp;400 m Row, Pigeon pose 2 \u00d7 20 sec, Superman 2 \u00d7 20 sec&nbsp;<em>3 rounds of :<\/em>&nbsp;3 Tractions + 9 Air squats + 12 Fentes Jump + 20 sec Gainage face<\/td><\/tr><tr><td><strong>EMOM<\/strong>&nbsp;<em>A-EMOM 16 min :<\/em>&nbsp;Min paire: Squats 5-6 reps + Min Impaire : Tractions \/ tirages clavicule 5-6 reps&nbsp;<em>B-EMOM 8 min :<\/em>&nbsp;Min 1 : Lombaire chaise romaine 10 reps + Min 2 : Arch hold 30 sec<\/td><\/tr><tr><td><strong>WOD<\/strong>&nbsp;<em>21\/15\/9 reps of :<\/em>&nbsp;Thrusters 30\/40 kg + Cal row<\/td><\/tr><tr><td><strong>Mercredi<\/strong><\/td><\/tr><tr><td><strong>WARM UP<\/strong>&nbsp;400 m Row, Etirement ischios 2 x 20 sec&nbsp;<em>3 rounds of :<\/em>&nbsp;10 Good morning barre + 10 Deadlifts sumo + 10 Push ups<\/td><\/tr><tr><td><strong>EMOM<\/strong>&nbsp;<em>A-EMOM 16 min :<\/em>&nbsp;Min paire : Deadlifts 5-6 reps + Min Impaire : D\u00e9velopp\u00e9s \u00e9paule halt\u00e8res 5-6 reps&nbsp;<em>B-EMOM 8 min :<\/em>&nbsp;Min paire : TTB (Knees raise) 6-10 reps + Minute impaire : Evil wheels 5 reps<\/td><\/tr><tr><td><strong>WOD<\/strong>&nbsp;<em>AMRAP 20 min :<\/em>&nbsp;9 Burpees + 15 Push press (40-30 kg) + 21 Front squats (40-30 kg) + 28 Swings Russe (20-24 kg)<\/td><\/tr><tr><td><strong>Vendredi<\/strong><\/td><\/tr><tr><td><strong>WARM UP<\/strong>&nbsp;<em>3 rounds of :<\/em>&nbsp;5 Pull ups + 10 Push ups + 15 Air squats<\/td><\/tr><tr><td><strong>EMOM<\/strong>&nbsp;<em>A-EMOM 16 min :<\/em>&nbsp;Min 1 : Dips 8-10 reps + Min 2: Pull Ups 8-10 reps + Min 3 : Front Squats 8-10 reps + Min 4 : Lombaire chaise romaine 10 reps&nbsp;<em>B-EMOM 8 min :<\/em>&nbsp;Min paire : 10 Russian twists + Min Impaire : Gainage cot\u00e9 30 sec (1 fois gauche et 1 fois droite)<\/td><\/tr><tr><td><strong>WOD<\/strong>&nbsp;<em>3 rounds for time :<\/em>&nbsp;Run 400 m + 21 swings US 24\/20 kg + 12 pull up<\/td><\/tr><tr><td><strong>Samedi<\/strong><\/td><\/tr><tr><td><strong>WARM UP<\/strong>&nbsp;sur tous les mouvements du WOD en charges l\u00e9g\u00e8res<\/td><\/tr><tr><td><strong>WOD<\/strong>&nbsp;<em>AMRAP 24 min :<\/em>&nbsp;55 Deadlifts 80\/60 kg + 55 Cal row + 55 Thruster DumBell 12\/15 kg x 2 + 55 Push ups<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Semaine 3 : Consolidation<\/strong><\/td><\/tr><tr><td><strong>Lundi<\/strong><\/td><\/tr><tr><td><strong>WARM UP<\/strong>&nbsp;15 Pass-through, 15 Around the world&nbsp;<em>3 rounds of :<\/em>&nbsp;10 \u00e9cart\u00e9s halt\u00e8res + 10 Push ups + 5 Tractions<\/td><\/tr><tr><td><strong>EMOM<\/strong>&nbsp;<em>A-EMOM 16 min :<\/em>&nbsp;Min paire : Bench press 5-6 reps + Min impaire: 5 Tirages halt\u00e8re (5 droite + 5 gauche)&nbsp;<em>B-EMOM 8 min :<\/em>&nbsp;Min 1 : 10 Sit Ups + Min 2 : 20 sec Hollow hold<\/td><\/tr><tr><td><strong>WOD<\/strong>&nbsp;<em>21-15-9 reps of :<\/em>&nbsp;Deadlifts 60\/80 kg + Push Ups On Barbell<\/td><\/tr><tr><td><strong>Mardi<\/strong><\/td><\/tr><tr><td><strong>WARM UP<\/strong>&nbsp;400 m Row, Pigeon pose 2 \u00d7 20 sec, Superman 2 \u00d7 20 sec&nbsp;<em>3 rounds of :<\/em>&nbsp;3 Tractions + 9 Air squats + 12 Fentes Jump + 20 sec Gainage face<\/td><\/tr><tr><td><strong>EMOM<\/strong>&nbsp;<em>A-EMOM 16 min :<\/em>&nbsp;Min paire : Squats 5-6 reps + Min Impaire : Tractions \/ tirages clavicule 5-6 reps&nbsp;<em>B-EMOM 8 min :<\/em>&nbsp;Min 1 : Lombaire chaise romaine 10 rep + Min 2 : Arch hold 30 sec<\/td><\/tr><tr><td><strong>WOD<\/strong>&nbsp;<em>3 rounds of :<\/em>&nbsp;30 Cal row + 20 Front Squats (30-40 kg) + 10 Push press (30-40kg)<\/td><\/tr><tr><td><strong>Mercredi<\/strong><\/td><\/tr><tr><td><strong>WARM UP<\/strong>&nbsp;400 m Row, Etirements ischios 2 x 20 sec&nbsp;<em>3 rounds of :<\/em>&nbsp;10 Good morning barre + 10 Deadlifts sumo + 10 Push ups<\/td><\/tr><tr><td><strong>EMOM<\/strong>&nbsp;<em>A-EMOM 16 min :<\/em>&nbsp;Min paire : Deadlifts 5-6 reps + Min Impaire: D\u00e9velopp\u00e9s \u00e9paules halt\u00e8res 5-6 reps&nbsp;<em>B-EMOM 8 min :<\/em>&nbsp;Min paire : TTB (Knees raise) 6-10 reps + Minute impaire : Evil wheels 5 reps<\/td><\/tr><tr><td><strong>WOD<\/strong>&nbsp;<em>5 rounds of :<\/em>&nbsp;5 Burpees + 10 Tractions \/ tirages clavicule + 20 Jumping lunges<\/td><\/tr><tr><td><strong>Vendredi<\/strong><\/td><\/tr><tr><td><strong>WARM UP<\/strong>&nbsp;<em>3 rounds of :<\/em>&nbsp;5 Pull ups + 10 Push ups + 15 Air squats<\/td><\/tr><tr><td><strong>EMOM<\/strong>&nbsp;<em>A-EMOM 16 min :<\/em>&nbsp;Min 1: Dips (8-10 reps) + Min 2: Pull Ups 8-10 reps + Min 3 : Front Squats 8-10 reps + Min 4 : Lombaire chaise romaine 10 reps&nbsp;<em>B-EMOM 8 min :<\/em>&nbsp;Min paire : 10 Russian twists + Min Impaire : Gainage cot\u00e9 30 sec (1 fois gauche et 1 fois droite)<\/td><\/tr><tr><td><strong>WOD<\/strong>&nbsp;<em>Death by EMOM :<\/em>&nbsp;Min 1 : 1 Burpees, 2 Air squats + Min 2 : 2 Burpees, 4 Squats + Min 3 : 3 Burpees, 6 Squats\u2026 jusqu\u2019\u00e0 ne plus pouvoir continuer dans la minute<\/td><\/tr><tr><td><strong>Samedi<\/strong><\/td><\/tr><tr><td><strong>WARM UP<\/strong>&nbsp;sur tous les mouvements du WOD en charges l\u00e9g\u00e8res<\/td><\/tr><tr><td><strong>WOD<\/strong>&nbsp;<em>5 rounds of :<\/em>&nbsp;800m run + 30 Pull ups (tirage clavicule) + 30 Swings US 24-20 kg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Semaine 4 : Atteinte de l&rsquo;objectif<\/strong><\/td><\/tr><tr><td><strong>Lundi<\/strong><\/td><\/tr><tr><td><strong>WARM UP<\/strong>&nbsp;15 Pass-through, 15 Around the world&nbsp;<em>3 rounds of :<\/em>&nbsp;10 \u00e9cart\u00e9s halt\u00e8res + 10 Push ups + 5 Tractions<\/td><\/tr><tr><td><strong>EMOM<\/strong>&nbsp;<em>A-EMOM 16 min :<\/em>&nbsp;Min paire : Bench press 5-6 reps + Min impaire: 5 Tirages halt\u00e8re (5 droite + 5 gauche)&nbsp;<em>B-EMOM 8 min :<\/em>&nbsp;Min 1 : 10 Sit Ups + Min 2 : 20 sec Hollow hold<\/td><\/tr><tr><td><strong>WOD<\/strong>&nbsp;<em>21\/15\/9 reps of :<\/em>&nbsp;Thrusters 20-25 kg + Pull Ups \/ tirages clavicule (75%-85% Poids de corps)<\/td><\/tr><tr><td><strong>Mardi<\/strong><\/td><\/tr><tr><td><strong>WARM UP<\/strong>&nbsp;400 m Row, Pigeon pose 2 \u00d7 20 sec, Superman 2 \u00d7 20 sec&nbsp;<em>3 rounds of :<\/em>&nbsp;3 Tractions + 9 Air squats + 12 Fentes Jump + 20 sec Gainage face<\/td><\/tr><tr><td><strong>EMOM<\/strong>&nbsp;<em>A-EMOM 16 min :<\/em>&nbsp;Min paire : D\u00e9velopp\u00e9s \u00e9paule 5-6 reps + Min Impaire : tractions \/ tirages clavicule 5-6 reps&nbsp;<em>B-EMOM 8 min :<\/em>&nbsp;Min 1 : Lombaires chaise romaine 10 rep + Min 2 : Arch hold 30 sec<\/td><\/tr><tr><td><strong>WOD<\/strong>&nbsp;<em>Time cap 20 min :<\/em>&nbsp;10-9-8-7-6-5-4-3-2-1-reps of : TTB (relev\u00e9 genoux) + Front Squats 40-30 kg + Swings Us 24-20 kg<\/td><\/tr><tr><td><strong>Mercredi<\/strong><\/td><\/tr><tr><td><strong>WARM UP<\/strong>&nbsp;400 m Row, Etirements ischios 2 x 20 sec&nbsp;<em>3 rounds of :<\/em>&nbsp;10 Good morning barre + 10 Deadlifts sumo + 10 Push ups<\/td><\/tr><tr><td><strong>EMOM<\/strong>&nbsp;<em>A-EMOM 16 min :<\/em>&nbsp;Min paire : Deadlifts 5-6 reps + Min Impaire : D\u00e9velopp\u00e9s \u00e9paules halt\u00e8res 5-6 reps&nbsp;<em>B-EMOM 8 min :<\/em>&nbsp;Min paire : TTB (knees raise) 6-10 reps + Min impaire : Evil wheels 5 reps<\/td><\/tr><tr><td><strong>WOD<\/strong>&nbsp;<em>5 rounds of :<\/em>&nbsp;7 Burpees over row + 15 Cal row<\/td><\/tr><tr><td><strong>Vendredi<\/strong><\/td><\/tr><tr><td><strong>WARM UP<\/strong>&nbsp;<em>3 rounds of :<\/em>&nbsp;5 Pull ups + 10 Push ups + 15 Air squats<\/td><\/tr><tr><td><strong>EMOM<\/strong>&nbsp;<em>A-EMOM 16 min :<\/em>&nbsp;Min 1: Dips 8-10 reps + Min 2: Pull Ups 8-10 reps + Min 3 : Front Squats 8-10 reps + Min 4 : Lombaire chaise romaine 10 reps&nbsp;<em>B-EMOM 8 min :<\/em>&nbsp;Min paire : 10 Russian twists + Min Impaire : Gainage cot\u00e9 30 sec (1 fois gauche 1 fois droite)<\/td><\/tr><tr><td><strong>WOD<\/strong>&nbsp;<em>8 min :<\/em>&nbsp;800 m run + Max Burpees et 2 min rest&nbsp;<em>6 min :<\/em>&nbsp;600 m run + Max Double under et 2 min rest&nbsp;<em>4 min :<\/em>&nbsp;400 m run + Max Push press 30-40 kg<\/td><\/tr><tr><td><strong>Samedi<\/strong><\/td><\/tr><tr><td><strong>WARM UP<\/strong>&nbsp;sur tous les mouvements du WOD en charges l\u00e9g\u00e8res<\/td><\/tr><tr><td><strong>WOD<\/strong>&nbsp;1600 m Run + 100 Pull ups tirage clavicule + 200 Push ups + 300 Air squats + 1600 m Run<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" width=\"850\" height=\"500\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/08\/keto-paleo-lunch-box-with-meatballs-lettuce-tomato-44NNA5F.jpg\" alt=\"keto-paleo-lunch-box-with-meatballs\" class=\"wp-image-49032\"\/><\/figure>\n\n\n\n<h2 id=\"som_4\">Quelle alimentation pour le crossfit ?<\/h2>\n\n\n\n<p>L\u2019alimentation crossfit est par nature&nbsp;<strong>\u00e9quilibr\u00e9e et vari\u00e9e<\/strong>. Elle consiste \u00e0 manger des&nbsp;<strong>l\u00e9gumes verts et des fruits de saison<\/strong>, des viandes maigres, des noix et des graines, pas de sucres rapides et quelques glucides choisis. Elle se base sur les r\u00e8gles du r\u00e9gime \u201cpal\u00e9o\u201d et \u201cThe zone\u201d et fait la part belle aux aliments naturels. Un&nbsp;<strong><a href=\"\/conseils\/programme-alimentaire-crossfit\/\">r\u00e9gime sain&nbsp;\u00e0 base de prot\u00e9ines, glucides et bons lipides <\/a><\/strong>permet d\u2019augmenter le niveau d\u2019\u00e9nergie.<\/p>\n\n\n\n<h3>Un apport en prot\u00e9ines pour la construction musculaire<\/h3>\n\n\n\n<p><strong>Les prot\u00e9ines<\/strong>&nbsp;(viandes, poissons, \u0153uf, laitages, whey, acides amin\u00e9s\u2026) sont&nbsp;<strong>indispensables pour nourrir les muscles<\/strong>&nbsp;et doivent \u00eatre apport\u00e9es de mani\u00e8re particuli\u00e8rement fr\u00e9quente et soutenue.<\/p>\n\n\n\n<p>On consommera les&nbsp;<a href=\"https:\/\/www.fitadium.com\/4-proteines\"><strong>prot\u00e9ines en poudre<\/strong><\/a>&nbsp;(ou sous&nbsp;forme naturelle) \u00e0 chaque collation, pour les assimiler totalement, l\u2019organisme n\u2019ayant pas la capacit\u00e9 de les stocker. Il est important de&nbsp;<strong>varier les sources de prot\u00e9ines alimentaires<\/strong>&nbsp;pour apporter \u00e0 l\u2019organisme tous les&nbsp;<strong>acides amin\u00e9s n\u00e9cessaires \u00e0 la construction musculaire<\/strong>.<\/p>\n\n\n<div class=\"columns-push-product\">\n  <div class=\"columns-push-product__body\">\n    \n\n<p class=\"has-large-font-size\"><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n    <div class=\"product\" GTM-data-id=\"1643\" GTM-data-nom=\"100% WHEY PROTEINE ADVANCED (2kg)\">\n  <div class=\"product__img\" style=\"width: -webkit-fill-available;\">\n    <a href=\"https:\/\/www.fitadium.com\/1643-100-whey-proteine-advanced-2kg.html#\/16-gout-chocolat\" class=\"product__image_lnk GTM_blog_product\" >\n      <img src=\"https:\/\/www.fitadium.com\/23261-fit_540\/100-whey-proteine-advanced-2kg.jpg\" alt=\"\" class=\"product__image lazyload\">\n    <\/a>\n  <\/div>\n  <div class=\"product__body\">\n        <div class=\"product__brand\">Superset Nutrition<\/div>\n    <a class=\"product__name GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/1643-100-whey-proteine-advanced-2kg.html#\/16-gout-chocolat\" title=\"100% WHEY PROTEINE ADVANCED (2kg)\">\n      100% WHEY PROTEINE ADVANCED (2kg)\n    <\/a>\n          <span class=\"product__price\">74.9 \u20ac<\/span>\n            <div class=\"product__excerpt\">100% WHEY PROTEINE ADVANCED (2KG) : L&#039;alli\u00e9e de ta prise\u2026<\/div>\n            <div><a class=\"product__cta GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/1643-100-whey-proteine-advanced-2kg.html#\/16-gout-chocolat\" title=\"100% WHEY PROTEINE ADVANCED (2kg)\">Voir le produit<\/a><\/div>\n  <\/div>\n<\/div>\n  <\/div>\n<\/div>\n\n\n\n<h3>Des glucides \u00e0 IG bas \u00e0 moyen<\/h3>\n\n\n\n<p>Pour soutenir un effort bas\u00e9 sur l\u2019explosivit\u00e9 et l\u2019endurance, un apport de&nbsp;<strong>glucides \u00e0 IG moyen<\/strong>&nbsp;est indispensable. Plus l\u2019IG d\u2019un aliment est \u00e9lev\u00e9, plus il cause de pic d\u2019insuline et plus le risque de stockage l\u2019est \u00e9galement. C\u2019est pourquoi il faut privil\u00e9gier de pr\u00e9f\u00e9rence les aliments d\u2019IG bas \u00e0 moyen.<\/p>\n\n\n\n<h3>Les bonnes sources de lipides<\/h3>\n\n\n\n<p>Les bonnes graisses sont vos alli\u00e9es. M\u00eame s\u2019il faut \u00e9viter les graisses trans et les graisses satur\u00e9es (fritures et sauces), les lipides restent essentiels, \u00e0 condition de&nbsp;<strong>privil\u00e9gier les bonnes sources de gras<\/strong>&nbsp;comme les fruits secs, les poissons gras, l\u2019huile d\u2019olive.<\/p>\n\n\n<div class=\"columns-push-product\">\n  <div class=\"columns-push-product__body\">\n    \n\n<p class=\"has-large-font-size\"><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n    <div class=\"product\" GTM-data-id=\"2404\" GTM-data-nom=\"OMEGA 3 MAX (90 caps)\">\n  <div class=\"product__img\" style=\"width: -webkit-fill-available;\">\n    <a href=\"https:\/\/www.fitadium.com\/2404-omega-3-max-90-caps.html\" class=\"product__image_lnk GTM_blog_product\" >\n      <img src=\"https:\/\/www.fitadium.com\/32389-fit_540\/omega-3-max-90-caps.jpg\" alt=\"\" class=\"product__image lazyload\">\n    <\/a>\n  <\/div>\n  <div class=\"product__body\">\n        <div class=\"product__brand\">Superset Nutrition<\/div>\n    <a class=\"product__name GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/2404-omega-3-max-90-caps.html\" title=\"OMEGA 3 MAX (90 caps)\">\n      OMEGA 3 MAX (90 caps)\n    <\/a>\n          <span class=\"product__price\">19.9 \u20ac<\/span>\n            <div class=\"product__excerpt\">L\u2019OMEGA 3 MAX (90 CAPS) pour soutenir ta sant\u00e9 cardiaque\u2026<\/div>\n            <div><a class=\"product__cta GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/2404-omega-3-max-90-caps.html\" title=\"OMEGA 3 MAX (90 caps)\">Voir le produit<\/a><\/div>\n  <\/div>\n<\/div>\n  <\/div>\n<\/div>\n\n\n\n<h3>Les compl\u00e9ments alimentaires pour le crossfit<\/h3>\n\n\n\n<p>Les puristes du crossfit ne recommandent pas de compl\u00e9ments alimentaires \u00e0 l\u2019exception des&nbsp;<a href=\"https:\/\/www.fitadium.com\/412-omega-3\"><strong>om\u00e9ga-3<\/strong><\/a>. En effet, notre alimentation moderne regorge d\u2019om\u00e9ga-6, et manque d\u2019om\u00e9ga-3, ce qui peut entra\u00eener des r\u00e9actions inflammatoires. Mais toute l\u2019alimentation fait partie int\u00e9grante de la pyramide du crossfit et joue un r\u00f4le essentiel dans la condition physique. Une bonne ou mauvaise alimentation peut impacter en bien ou mal vos efforts d\u2019entra\u00eenement.<\/p>\n\n\n\n<p>Comme elle doit \u00eatre suffisamment riche en prot\u00e9ines,&nbsp;<strong>l\u2019aide de suppl\u00e9ments<\/strong>&nbsp;de type&nbsp;<a href=\"https:\/\/www.fitadium.com\/424-whey-proteine\"><strong>whey&nbsp;prot\u00e9ine<\/strong><\/a>&nbsp;ou cas\u00e9ine, voire d\u2019acides amin\u00e9s repr\u00e9sente une alternative pr\u00e9cieuse pour&nbsp;<strong>progresser et d\u00e9velopper son physique<\/strong>. Les&nbsp;<strong><a href=\"https:\/\/www.fitadium.com\/1960-vita-max-.html\" target=\"_blank\" rel=\"noreferrer noopener\">vitamines<\/a>&nbsp;<\/strong>sont \u00e9galement toujours n\u00e9cessaires \u00e0 un m\u00e9tabolisme optimal.<\/p>\n\n\n<div class=\"columns-push-product\">\n  <div class=\"columns-push-product__body\">\n    \n\n<p class=\"has-large-font-size\"><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n    <div class=\"product\" GTM-data-id=\"1960\" GTM-data-nom=\"VITA MAX (60 Caps)\">\n  <div class=\"product__img\" style=\"width: -webkit-fill-available;\">\n    <a href=\"https:\/\/www.fitadium.com\/1960-vita-max-60-caps.html\" class=\"product__image_lnk GTM_blog_product\" >\n      <img src=\"https:\/\/www.fitadium.com\/32580-fit_540\/vita-max-60-caps.jpg\" alt=\"\" class=\"product__image lazyload\">\n    <\/a>\n  <\/div>\n  <div class=\"product__body\">\n        <div class=\"product__brand\">Superset Nutrition<\/div>\n    <a class=\"product__name GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/1960-vita-max-60-caps.html\" title=\"VITA MAX (60 Caps)\">\n      VITA MAX (60 Caps)\n    <\/a>\n          <span class=\"product__price\">19.9 \u20ac<\/span>\n            <div class=\"product__excerpt\">Une formule plus que compl\u00e8te Une alimentation d\u00e9s\u00e9quilibr\u00e9e, un rythme\u2026<\/div>\n            <div><a class=\"product__cta GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/1960-vita-max-60-caps.html\" title=\"VITA MAX (60 Caps)\">Voir le produit<\/a><\/div>\n  <\/div>\n<\/div>\n  <\/div>\n<\/div>\n\n\n\n<p>C\u2019est d\u2019autant plus vrai que l\u2019activit\u00e9 physique est une grosse consommatrice de ce type de nutriments et demande un apport exceptionnel qui peut \u00eatre&nbsp;<strong>compl\u00e9t\u00e9 de fa\u00e7on simple et pratique par les suppl\u00e9ments.<\/strong><\/p>\n\n\n\n<p><strong>Que faire apr\u00e8s ces programmes ?<\/strong><\/p>\n\n\n\n<p>Une fois que vous aurez atteint un certain niveau de pratique, vous pourrez continuer en passant un cap et vous inscrire \u00e0 une box de crossfit proche de chez vous. Vous pouvez \u00e9galement suivre l\u2019un de nos autres programmes de musculation mis \u00e0 votre disposition gratuitement, comme notre&nbsp;<a href=\"https:\/\/www.fitadium.com\/conseils\/programme-crossfit-femme\/\"><strong>programme crossfit d\u00e9butant pour femme<\/strong><\/a>.<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>L\u2019entrainement de type Crossfit vise un&nbsp;d\u00e9veloppement rapide de la condition physique. C\u2019est pourquoi les entrainements WOD am\u00e9liorent notamment l\u2019endurance, la force, la vitesse, la coordination, l\u2019\u00e9quilibre et la pr\u00e9cision. Marre de la musculation traditionnelle ? Peut-\u00eatre que vous \u00eates pr\u00eat pour un changement ! Le Crossfit travaille le corps dans son ensemble avec des&nbsp;mouvements fonctionnels&nbsp;r\u00e9alis\u00e9s [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":46359,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[2149,2150],"tags":[276,251],"post_theme":[1943],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Programme entra\u00eenement crossfit : wod d\u00e9butant, wod confirm\u00e9<\/title>\n<meta name=\"description\" content=\"PROGRAMME ENTRAINEMENT TRAINING CROSSFIT \u2705 Objectifs : \u2605D\u00e9veloppement rapide de la condition physique \u2605WOD \u2605Training crossfit d\u00e9butant \u2605Interm\u00e9diaire \u2605Confirm\u00e9\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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