CrossFit Le Rouge WOD 20.10.21

Exercice du jour 20.10.21 – CrossFit Le Rouge WOD back extension farmer carry weighted sit ups :

WOD :

– RX –
AMRAP 20:
10 GHD Hip Extensions
100m Farmer Carry (22.5/15kg)
10 Weighted Sit-ups (med ball 20lb/14lb)
– Add 10 reps to the Hip Extensions and sit-ups after each round.

– INTERMEDIATE –
AMRAP 20:
10 GHD Hip Extensions
100m Farmer Carry (15/12.5kg)
10 Weighted Sit-ups (med ball 20lb/14lb)
– Add 10 reps to the Hip Extensions and sit-ups after each round.

– BEGINNER –
AMRAP 20:
10 GHD Hip Extensions
100m Farmer Carry (12.5/7.5kg)
10 Sit-ups
– Add 10 reps to the Hip Extensions and sit-ups after each round.


Goal :
INTENDED STIMULUS :
Complete 7+ rounds of the workout.
Don’t stop moving on the sit-ups.
Keep breaks to no more than two on the farmer carry.


Scaling :
OVERVIEW :
Today is a longer workout. Scaling options should encourage athletes to keep moving and grind through the workout. Today is a great day for athletes to practice the GHD hip extension and get exposure to the movement.

MOVEMENT SCALING OPTIONS :
GHD Hip Extension | Range of Motion, Good Morning
DB Farmer Carry | Load, DB Step-ups
Sit-ups | Reps, Plank Hold


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

AMRAP 20:
30 Sit-ups
400m Run
30 Good Mornings + Jump


STRETCHING :

3 Sets
:30 Press-up Hold
:30 Groiner Stretch / Side
:30 Lacrosse Ball Calves / Side
:30 Lacrosse Ball Forearm / Side


Playlist Youtube 20.10.21 : ici