CrossFit Le Rouge WOD 19.10.21

Exercice du jour 19.10.21 – CrossFit Le Rouge WOD handstand handstand-walk handstand-pushups :

WOD :

– RX –
For Time:
3:00 Handstand Hold
100 Squats
50m Handstand Walk
100 Squats
30 Handstand Push-ups

– INTERMEDIATE –
For Time:
2:00 Handstand Hold
100 Squats
1:30 Handstand Walk (for distance)
100 Squats
15 Handstand Push-ups

– BEGINNER –
For Time:
3:00 Plank Hold
70 Squats
50m Bear Crawl
70 Squats
30 Push-ups


Handstand Push-ups :

The Strict Handstand Push-Up
The Kipping Handstand Push-up
Handstand Push-Up Variations
Efficiency Tips: Handstand Push-Ups


Goal :
INTENDED STIMULUS :
Finish the workout in 15:00 or less.
Able to hold at least :30 with the handstand hold option chosen.
Perform each set of 100 squats in 3:00 or less.
Perform 3-5+ reps on each set of handstand push-ups.


Scaling :
OVERVIEW :
In today’s workout, it’s OK for athletes to challenge themselves with the movement options they choose.
If athletes can perform the Rx’d movement, but struggle with the reps or volume, cut the volume and let them try.
Today may be a day where we look to scale the volume of exercises as opposed to changing the movement.
This is one of the best ways to build confidence.

MOVEMENT SCALING OPTIONS :
Handstand Hold | Time, Pike Hold, Plank Hold
Squats | Reps, Squat to a Target, Step-ups
Handstand Walk | Attempts for 2:00, Bear Crawl
Handstand Push-ups | Reps, 15-20 Negatives, Pike Push-ups, Push-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:
3:00 Handstand Hold
100 Air Squats
50m Handstand Walk
100 Air Squats
30 Handstand Push-ups


SKILL WORK :

2 Sets
10 Single-Arm Ring Rows /Arm
:30 Ring Row Hold
– Use two hands to hold at the top of the ring row hold

or
2 Sets
:30 Banded Shoulder Stretch / Side
:30 Wrist Extension Stretch / Side


Playlist Youtube 19.10.21 : ici