CrossFit Le Rouge WOD 14.01.22

Exercice du jour 14.01.22 – CrossFit Le Rouge overhead-squat double-under single-under :

Pre-WOD :
Build up to a 5-rep overhead squat

WOD :
RX
AMRAP 10:
3 overhead squats (52/34 kg)
30 double-unders
6 overhead squats
30 double-unders
9 overhead squats
30 double-unders
– Continue adding 3 reps to the overhead squats each round.

INTERMEDIATE
AMRAP 10:
3 overhead squats (43/29 kg)
:30 double-unders
6 overhead squats
:30 double-unders
9 overhead squats
:30 double-unders
– Continue adding 3 reps to the overhead squats each round.

BEGINNER
AMRAP 10:
3 overhead squats (20/15 kg)
30 single-unders
6 overhead squats
30 single-unders
9 overhead squats
30 single-unders
– Continue adding 3 reps to the overhead squats each round.

SCALING :
OVERVIEW :

• Scale load as needed to achieve a rock-solid overhead position, even if it means performing the workout with a PVC.
• If athletes cannot complete a PVC overhead squat without major mechanical errors, sub with an overhead lunge or DB variation.
• Scale the double-unders to :30 of accumulating reps or to single-unders as needed.

MOVEMENT SUBSTITUTIONS

• Overhead squat : Load, OH lunges, single-arm DB options
• Double-under : 30″ of reps, single-unders

Playlist Youtube 14.01.22 : ici

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