CrossFit Le Rouge WOD 22.10.21 – LIFT MOVE WORK

Exercice du jour 22.10.21 – CrossFit Le Rouge WOD – Lift Move Work event :

WOD :

2021 CrossFit Lift Move Work – Online Fitness Competition

LIFT MOVE WORK : inscrivez-vous !

– RX –
On a 20:00 Clock:
From 0:00-4:00
1-Rep Max Clean
– Rest 2:00

From 6:00-10:00
AMRAP 4:
Bar Muscle-ups
– Rest 2:00

From 12:00-20:00
AMRAP 8:
30 Double Unders
8 Single-Arm DB Push Press (Left) (50/35#)
8 Single-Arm DB Push Press (Right)
8 Later DB Burpees

– INTERMEDIATE –
On a 20:00 Clock:
From 0:00-4:00
1-Rep Max Clean
– Rest 2:00

From 6:00-10:00
AMRAP 4:
Pull-ups
– Rest 2:00

From 12:00-20:00
AMRAP 8:
30 Double Unders
6 Single-Arm DB Push Press (Left) (50/35#)
6 Single-Arm DB Push Press (Right)
6 Later DB Burpees

– BEGINNER –
On a 20:00 Clock:
From 0:00-4:00
1-Rep Max Clean
– Rest 2:00

From 6:00-10:00
AMRAP 4:
Ring Rows
– Rest 2:00

From 12:00-20:00
AMRAP 8:
20 Single Unders
5 Single-Arm DB Push Press (Left) (35/20#)
5 Single-Arm DB Push Press (Right)
5 Later DB Burpees


Goal :
INTENDED STIMULUS :
Take four attempts at a 1-rep max clean.
Pick a challenging but attainable option for the gymnastics AMRAP.
Complete 4+ rounds of the AMRAP.
If you are registered for the Lift Move Work competition, remember you cannot mix and match scaling options, you must pick a track.


Scaling :
OVERVIEW :
If athletes are registered for the Lift Move Work event, they must pick one track and perform all the workouts from that track.
They cannot mix and match elements from each track.
Athletes can choose one of three versions of the trio of components: RX-Track 1, Intermediate-Track 2, or Beginner-Track 3.
If you or your athletes are interested, you can find more information here: Lift Move Work Competition

If your athletes are not signed up for the event, treat this as a regular class.
Athletes may choose the Rx, Intermediate, or Beginner tracks in their entirety, or mix and match scaling options for each portion of the AMRAP.

Overall, you want to make sure athletes use a clean option relative to their ability, and use loadings and jump rope options that allow them to move quickly through the AMRAP 8.

Encourage athletes to treat the bar muscle-up AMRAP as a test.
If they can perform at least one bar muscle-up, have them perform bar muscle-ups.
If they can’t perform bar muscle-ups, but they can perform at least one pull-up, encourage them to perform pull-ups.

MOVEMENT SCALING OPTIONS :
Clean | If injured, have athletes perform a deadlift or a squat variation
Bar Muscle-ups | Pull-ups, Ring Rows
Double Unders | Reps, Single Unders
Single-Arm DB Push Press | Reps, Load
Lateral DB Burpees | Reps, Burpees


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

On a 20:00 Clock:
From 0:00 – 4:00
1-Rep Max Clean
– Rest 2:00

From 6:00 – 10:00:
AMRAP 4:
Unbroken Alternating DB Power Snatches
– Rest 2:00

From 12:00 – 20:00:
AMRAP 8:
30 Double Unders
8 Single-Arm DB Push Press (Left)
8 Single-Arm DB Push Press (Right)
8 Lateral DB Burpees


STRETCHING :

2 Sets:
:30 Doorway Pec Stretch / Side
:30 Pigeon Stretch / Side


Playlist Youtube 22.10.21 : ici