CrossFit Le Rouge WOD 13.10.21

Exercice du jour 13.10.21 – CrossFit Le Rouge WOD ghd sit ups running gymnastics :

Pré-WOD :

Candlestick and Single-leg squat practice


WOD :

– RX –
5 Rounds For Time:
20 GHD Sit-ups
400m Run

– INTERMEDIATE –
5 Rounds For Time:
12 GHD Sit-ups
300m Run

– BEGINNER –
5 Rounds For Time:
20 Straight-Leg Sit-ups
200m Run


Goal :
INTENDED STIMULUS :
Finish the workout in 15:00 or less.
Keep runs under 2:00.
Don’t stop moving on the GHD.


Scaling :
OVERVIEW :
In today’s workout, look to scale the GHD Sit-ups first.
This exercise should be something athletes can complete in no more than 1:00.
Athletes who are new to the GHD are encouraged to use it today, but look to scale the range of motion.

Secondly, look to scale the run distance if athletes are struggling to complete the 400m in 2:00 or less.
Consider cutting the distance to 200 or 300m.
If athletes can not run, have them use a bike if available.

MOVEMENT SCALING OPTIONS :
GHD Sit-ups | GHD Sit-up to partial ROM, V-ups, Sit-ups
Run | Distance, Bike (double distance), Row


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 Time:
20 Weighted Sit-ups
400m Run


Exercices de stretching :

3 Sets
30″/30″ Groiner Stretch
30″/30″ Calf Stretch
30″ Seated Torso Twist


Playlist Youtube 13.10.21 : ici