CrossFit Le Rouge WOD 08.10.21

Exercice du jour 08.10.21 – CrossFit Le Rouge WOD running double unders :

WOD : 4 rounds of

Rx :
4:30 to run 800m

AMRAP double unders in the remaining time…

rest 1:30 between rounds

Intermediate :
4:30 to run 600m

AMRAP double unders in the remaining time…

rest 1:30 between rounds

Beginner :
4:30 to run 500m

AMRAP single unders in the remaining time…

rest 1:30 between rounds


Goal :
INTENDED STIMULUS :

Cardio endurance interval-based workout.
Finish the 800m interval with at least :30 to perform double unders.
Finish the run and immediately start jumping rope.


Scaling :

OVERVIEW :
Base the scaling options today around finishing the run in 4:00 or less.
Scale the distance of the run if athletes are struggling to finish with time to perform double unders.
Athletes should attempt to practice double unders with the remaining time in the interval. However, single unders may be a scaling option if necessary.

MOVEMENT SCALING OPTIONS :
Run | Distance, Bike (double distance), Row
Double Unders | Attempts, Single Unders


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

4 x 4:30 Rounds For Reps:
800m Run
In remaining time complete as many lateral line hops as possible
– Rest 1:30 between Rounds


Exercices de renforcement :

CORE Training :
4 Sets
30″ GHD Sit-up Hold (parallel)
30 Russian Twist (med ball 20lb/14lb)


Playlist Youtube 08.10.21 : ici