CrossFit Le Rouge WOD 11.10.21

Exercice du jour 11.10.21 – CrossFit Le Rouge team ring muscle ups clean jerk :

pré-WOD :

Build up to a heavy set of 1 hang squat clean


WOD :

– RX –
8 Rounds For Reps:
20″ Muscle-ups
– Rest 10″
20″ Clean & Jerks (61/43kg)
– Rest 10″

– INTERMEDIATE –
8 Rounds For Reps:
20″ Muscle-up Transitions
– Rest 10″
20″ Clean & Jerks (43/30kg)
– Rest 10″

– BEGINNER –
8 Rounds For Reps:
20″ Muscle-up Transitions
– Rest 10″
20″ Clean & Jerks (35/25kg)
– Rest 10″


Goal :
INTENDED STIMULUS :
3+ muscle-ups and 5+ clean and jerks per round.
More moving and less resting.
Choose options so athletes can perform the entire workout.
Athletes should not be failing reps.


Scaling :
OVERVIEW :
In today’s workout, scaling options should focus on keeping the athlete moving for the entire :20.
Today is all about reps in a short amount of time, so athletes need to find options in the warm-up that they can keep moving in the workout.

MOVEMENT SCALING OPTIONS :
Muscle-ups | Chest-to-Bar Pull-ups, Chin-over-Bar Pull-ups, Jumping Chest-to-bar Pull-ups, Ring Rows
Clean & Jerk | Load, Power Clean, KB/DB Swings


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

8 Rounds For Reps:
:20 DB Burpee + Power Clean
– Rest :10
:20 DB Push Jerk
– Rest :10


Exercices de stretching :

3 Sets
20 Banded Pull Aparts
:30 Wrist Extension Stretch / Arm


Playlist Youtube 11.10.21 : ici