CrossFit Le Rouge WOD 07.10.21

Exercice du jour 07.10.21 – CrossFit Le Rouge WOD Hang Power Snatches Handstand Push-ups :

Pré-WOD :

Build to a heavy set of 1 Snatch Pull + 1 Hang Power Snatch


WOD :

« LANE »
5 Rounds For Reps:

RX :
Max Unbroken Hang Power Snatches (3/4 bodyweight)
Max Unbroken Handstand Push-ups
– Rest as needed between sets

INTERMEDIATE :
Max Unbroken Hang Power Snatches (1/2 bodyweight)
1:00 Max Handstand Push-ups
– Rest as needed between sets

BEGINNER :
Max Unbroken Hang Power Snatches (30/25kg)
1:00 Max Push-ups
– Rest as needed between sets


Goal :
INTENDED STIMULUS :

Complete 5+ reps of each movement.
Moderate to heavy loading, coupled with challenging higher skill movement development.
Rest no more than 2:00 between sets.


Handstand Push-ups :

The Strict Handstand Push-Up
The Kipping Handstand Push-up
Handstand Push-Up Variations
Efficiency Tips: Handstand Push-Ups


Scaling :

OVERVIEW :
Athletes should adjust the load on their hang power snatch to a weight that allows them to complete 5+ reps in every set.
The handstand push-up scaling option should be challenging, but allow the athlete to complete 5+ reps in every set.
Challenge advanced athletes that have 15+ unbroken kipping handstand push-ups to perform strict handstand push-ups in today’s workout.

MOVEMENT SCALING OPTIONS :

Hang Power Snatch | Load, Hang Power Clean
Handstand Push-ups | Piked Push-ups, Seated Strict Press, Push-ups


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

5 Rounds For Reps:
1:00 Alternating DB Snatches
1:00 Handstand Push-ups
– Rest 2:00


Exercices de stretching :

3 Sets
:30 Doorway Stretch / Side
1:00 Prone Snow Angel


Playlist Youtube 07.10.21 : ici