CrossFit Le Rouge WOD 12.10.21

Exercice du jour 12.10.21 – CrossFit Le Rouge WOD rowing Concept2 wall ball shot :

WOD :

– RX –
For Time:
20 Pulls on the Rower
15 Wall Balls (20/14#)
– Row until you accumulate 2000/1600m

– INTERMEDIATE –
For Time:
20 Pulls on the Rower
15 Wall Balls (16/10#)
– Row until you accumulate 1600/1200m

– BEGINNER –
For Time:
20 Pulls on the Rower
10 Wall Balls (10/8#)
– Row until you accumulate 1200/900m


Goal :
INTENDED STIMULUS :
Finish today’s workout in less than 20:00.
Complete at least 200/160m on the rower within the 20 pulls.
Smooth, long, powerful strokes on the rower.


Scaling :
OVERVIEW :
Coaches need to pay attention to the number of meters athletes are completing within the 20 pulls.
If athletes are not pulling at least 200/160m per 20 pulls, coaches should look to scale the total distance to be accumulated.

MOVEMENT SCALING OPTIONS :
Row | Distance
Wall Balls | Load, Front Squat, Push Press


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

For Time:
500 Double Unders
– Every minute on the minute perform 7 DB squats


Exercices de renforcement :

3 Sets
30 Russian Twists (20/14#)
20 Alternating Single-Leg Deadlifts (20/14#)


Playlist Youtube 12.10.21 : ici