CrossFit Le Rouge WOD 10.10.21

Exercice du jour 10.10.21 – CrossFit Le Rouge team WOD triple unders rope climb :

WOD :

Rx :

AMRAP 20′
50 Synchro Walking Lunge Steps
25 Chest-to-Bar Pull-ups
50 Box Jumps (24/20”)
25 Triple Unders
50 Hip Extensions
25 Ring Dips
50 Knees-to-Elbows
25 Partner Wall Ball Tosses (20/14#)
50 Synchro Sit-ups
5 Rope Climbs (15-ft.)

– With a partner.
– Partners alternate work and rest, except when the movement is synchronized.

Intermediate :

AMRAP 20′
50 Synchro Walking Lunge Steps
25 Chest-to-Bar Pull-ups
50 Box Jumps (20/14”)
25 Double Unders
50 Hip Extensions
25 Ring Dips
50 Knees-to-Elbows
25 Partner Wall Ball Tosses (14/10#)
50 Synchro Sit-ups
5 Rope Climbs (10-ft.)

– With a partner.
– Partners alternate work and rest, except when the movement is synchronized.

Beginner :

AMRAP 20′
25 Synchro Walking Lunge Steps
25 Ring Rows
25 Box Step-ups (20/14”)
25 Single Unders
25 Hip Extensions
25 Jumping Ring Dips
25 Hanging Knee Raises
25 Partner Wall Ball Tosses (10/8#)
25 Synchro Sit-ups
5 Rope Pull-to-Stands

– With a partner.
– Partners alternate work and rest, except when the movement is synchronized.


The Rope Climb :

Modified Rope Climb
The Rope Climb (Basket)
The Rope Climb (Wrapping)
Legless Rope Climb


Goal :
INTENDED STIMULUS :
Complete 1+ rounds
Alternate reps in small sets with a partner.
Practice higher skill movements without getting stuck on them.
Athletes completing the individual option should finish in less than 25:00.


Scaling :
OVERVIEW :
Athlete’s don’t need excessive volume today. Instead, the partner version of this hero workout challenges athletes with balance of volume, skill, and pacing.
Overall athletes should scale to allow for small repeatable sets in the 10-15 rep range.
Avoid overscaling to the point that athletes are able to finish rounds in under 12:00 or less. Instead maintain the volume and reduce the loading or difficulty where needed.
Pay attention to the triple unders.
Allow athletes who have double unders to work on up to 25 attempts.
Avoid upping the volume on these significantly.

MOVEMENT SCALING OPTIONS :
Chest-to-Bar Pull-ups | Pull-ups, Jumping Pull-ups, Ring Rows
Triple Unders | Attempts, 50 Double Unders, 50 Single Unders
Hip Extensions | Good Mornings
Knees-to-Elbows | Lying Knees-to-Elbows
Rope Climbs | 25 Strict Pull-ups, 50 Ring Rows


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

AMRAP 20′
50 Synchro Walking Lunge Steps
50 KB Swings (53/35#)
50 Box Jumps (24/20”)
50 Lateral Hops Over KB
1:00 Plank Hold
50 Push-ups
50 Synchro Sit-ups
50 Synchro Squats
50 Synchro Sit-ups
200m KB Farmer Carry (53/35#)
– With a partner. Partners alternate work and rest.
– Use only one KB.

Individual Version :

For Time:
50 Walking Lunges
25 Chest-to-Bar Pull-ups
50 Box jumps (24/20”)
25 Triple-unders
50 Back Extensions
25 Ring Dips
50 Knees-to-Elbows
25 Wall Ball Two-for-Ones (20/14#)
50 Sit-ups
5 Rope Climbs (15-ft.)


Exercices de stretching :

2 Sets:
30″/30″ Banded Shoulder Distraction
30″/30″ Banded Hip Distraction


Playlist Youtube 10.10.21 : ici