CrossFit Le Rouge WOD 17.10.21

Exercice du jour 17.10.21 – CrossFit Le Rouge WOD toes-to-bar burpees :

WOD :

– RX –
For Time:
60 Toes-to-Bars
– Starting at 0:00, perform 12 burpees at the start of each minute

– INTERMEDIATE –
For Time:
60 Toes-to-Bars
Starting at 0:00, perform 8 burpees at the start of each minute

– BEGINNER –
For Time:
60 Sit-ups
Starting at 0:00, perform 7 burpees at the start of each minute

– Time Cap = 10:00


Goal :
INTENDED STIMULUS :
<10:00
Complete all movements at a sprint pace.
Scale the burpees before scaling the toes-to-bars.


Scaling :
OVERVIEW :
This is a challenging workout to scale, but when scaled properly, all athletes should be able to move at a sprint pace.
Athletes should be able to complete 6+ toes-to-bar within the minute.
If athletes cannot complete 15+ toes-to-bar in a row, start by scaling their burpees to a number they can consistently complete in less than :30.
Most athletes will perform well in this workout with ~8 burpees.
If athletes cannot perform toes-to-bars, consider kipping knee raises, lying toes-to-bars, and sit-ups in that order.
Try to avoid scaling the toes-to-bar reps.

MOVEMENT SCALING OPTIONS :
Burpees | Reps, Assisted Burpees
Toes-to-bar | Attempts, Kipping Knee Raises, Lying Toes-to-Bars, Sit-ups


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:
60 V-ups
– Starting at 0:00, perform 12 burpees at the start of each minute
– Time Cap = 10:00


POST WORKOUT CONDITIONING :

Row, Bike, or Ski

8 Rounds :
40″ Work
20″ Rest

Moderate pace and a consistent pace throughout all sets.
You can also work by pair 9 sets of 30″on / 30″off


Playlist Youtube 17.10.21 : ici