CrossFit Le Rouge WOD 06.10.21

Exercice du jour 06.10.21 – CrossFit Le Rouge WOD single leg squat front squat :

Pré-WOD :

3 Sets:
12 Weighted Single-Leg Squats
12 Alternating Reverse Lunges
1:00 Hollow Hold


WOD :

9 Sets For Load :
Front Squat
10-5-3-1-1-1-3-5-10


Goal :
INTENDED STIMULUS :

Athletes should focus on lifting a relatively heavy load across all nine sets.
The back half of the workout should be as heavy, if not heavier, than the front half of the workout.


Front Squat Development :

Front Squat
The Front Squat and the Frontal Plane
Front Squat Development


Scaling :

OVERVIEW :
In today’s workout, look to adjust the load of the front squat to a weight relatively heavy to each athlete, but also keeps the athlete safe.
Choose safety over heavier loading.

MOVEMENT SCALING OPTIONS :

Front Squat | Load


Limitations : si tu n’as pas le temps de venir à ta box favorite, et que tu as des dumbbells à la maison…

9 Sets For Load:
8 DB Front Squats
8 DB Front Rack Lunges


Exercices de stretching :

3 Sets
30″/30″ Groiner Stretch


Playlist Youtube 06.10.21 : ici