CrossFit Le Rouge WOD 25.10.21

Exercice du jour 25.10.21 – CrossFit Le Rouge WOD overhead lunges GHD sit ups :

PRE-WORKOUT STRENGTH :

Wall Walk and Bent Over Row
Strength Practice


WOD : (team WOD)

Rx :
4 Rounds For Time:
15m Overhead Walking Lunge (61/43kg)
25 GHD Sit-ups

Intermediate :
4 Rounds For Time:
15m Overhead Walking Lunge (43/30kg)
15 GHD Sit-ups

Beginner :
4 Rounds For Time:
15m Overhead Walking Lunge (30/20kg)
25 Sit-ups


Goal :
INTENDED STIMULUS :
Use a moderate to heavy loading you can keep unbroken on the overhead lunges.
Complete the GHD sit-ups in under 1:30.
Use an alternative substitute like hollow holds in place of the GHD.
Build shoulder strength in the pre-workout work.


Scaling :
OVERVIEW :
• Overall you want to help athletes find the heaviest loading they can keep overhead while completing the lunges unbroken. Watch out for telltale signs of overloading like bent arms and wobbly lunges. When in doubt, back the loading down slightly while maintaining the
distance.
• Any athletes who want to go Rx’d should have performed at least 75+ GHD sit-ups inside a workout recently. If you have athletes who have not performed GHD sit-ups in a workout, guide them to half reps and half range of motion, the hollow hold, or even the option of 25 sit-ups.
• The goal of today’s workout is to help athletes strengthen their midline with a challenging movement that blends upper and lower body strength. In order to do this, we want to maintain the volume. Scale the loading or range of motion first to keep athletes safe and in line with the stimulus goals.

MOVEMENT SCALING OPTIONS :
Overhead Walking Lunge | Reduce loading, Front Rack Lunges
GHD Sit-ups | Partial GHD Sit-ups, V-up, 1:00 Hollow Hold, Sit-ups


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

4 Rounds For Time:
50-ft. Overhead Walking Lunge (135/95#)
25 V-ups or 1:00 Hollow Hold


STRETCHING :

Accumulate:
1:00 Frog Stretch
1:00 Banded Shoulder Stretch / Side


Playlist Youtube 25.10.21 : ici