CrossFit Le Rouge WOD 24.10.21

Exercice du jour 24.10.21 – CrossFit Le Rouge team WOD rowing Concept2 kettlebell :

PRE-WORKOUT STRENGTH :

3 Sets Each Partner:
10 Single-Arm KB Bench Press / Arm
10 Alternating KB Single-Leg Deadlifts
– Alternate after each movement with a partner


WOD : (team WOD)

– RX –
10 Rounds For Time:
15 Russian KB Swings (32/24kg)
15 Up-downs Over KB
15/11 Calorie Row
– Alternate full rounds with a partner

– INTERMEDIATE –
10 Rounds For Time:
15 Russian KB Swings (24/16kg)
15 Up-downs Over KB
15/11 Calorie Row
– Alternate full rounds with a partner

– BEGINNER –
10 Rounds For Time:
10 Russian KB Swings (16/12kg)
10 Up-downs Over KB
10/7 Calorie Row
– Alternate full rounds with a partner


Goal :
INTENDED STIMULUS :
Complete each round in <2:00
Alternate full rounds with a partner
Complete the swings in up-downs in one or two sets
Choose a calorie amount you can finish in under 1:00


Scaling :
OVERVIEW :
• Athletes should be able to finish each round around or just under 2:00.
• Prioritize partnering athletes by similar fitness level, even if athletes need to use different weights or calorie amounts. Partners still should be able to trade off in ~2:00 rounds.
• Consider reducing the KB reps to a set athletes can complete in :30 or less before you consider reducing the load.
• Communicate and utilize a 24:00 time cap for today’s workout.

MOVEMENT SCALING OPTIONS :
Russian KB Swing | :30 of Reps, Loading, KB Deadlifts
Up-Downs Over KB | :30 of Reps, Up-Downs (no jump)
Calorie Row | Reduce Calories


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

10 Rounds For Time:
15 Russian KB Swings (70/53#)
30 Up-Downs Over KB
– Alternate full rounds with a partner

Individual Version :
5 Rounds For Time:
15 Russian KB Swings (70/53#)
15 Up-Downs Over KB
15/11 Calorie Row
– Rest 2:00 between rounds


STRETCHING :

Accumulate:
30 Alternating Scorpion Stretches
1:00 Piriformis Stretch / Side


Playlist Youtube 24.10.21 : ici