CrossFit Le Rouge WOD 18.10.21

Exercice du jour 18.10.21 – CrossFit Le Rouge WOD heavy day back squat shoulder press deadlift :

HEAVY DAY

WOD :

Back Squat :
10 – 8 – 6 – 4 – 2 reps

Shoulder Press :
10 – 8 – 6 – 4 – 2 reps

Deadlift :
10 – 8 – 6 – 4 – 2 reps

  • as heavy as possible
  • start every 2′
  • increase load as reps decrease
  • 10 reps = 60%+
  • 8 reps = 70%+
  • 6 reps = 75-80%
  • 4 reps = 80%+
  • 2 reps = 90%+

Goal :
INTENDED STIMULUS :
Heavy lifting day relative to each person’s ability.
Start a new lift every 2:00.
Increase load as reps decrease, as long as from is maintained.


Scaling :
OVERVIEW :
In today’s workout, focus on scaling the load the athlete is lifting first.
We are looking for a pain free range of motion and for the athlete to be moving safely with the weight they choose.
Consider adjusting the movement itself if the athlete has an injury or pain in a certain position.

MOVEMENT SCALING OPTIONS :
Back Squat | Load, Squat to an object
Shoulder Press | Load, Bench Press, Floor Press
Deadlift | Load, Deadlift from blocks


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

For Load :

20 – 16 – 12 – 8 – 4
DB Squats
DB Shoulder Presses
DB Deadlifts

– Rest as needed between sets.


Playlist Youtube 18.10.21 : ici