CrossFit Le Rouge WOD 16.01.22

Exercice du jour 16.01.22 – CrossFit Le Rouge rowing shoulder-press muscle-ups :

WOD :
RX
10 rounds of:
1:00 row
– Rest :15
:30 shoulder press (43/29 kg)
– Rest :15

INTERMEDIATE
10 rounds of:
1:00 row
– Rest :15
:30 shoulder press (34/25 kg)
– Rest :15

BEGINNER
10 rounds of:
1:00 row
– Rest :15
:30 shoulder press (20/15 kg)
– Rest :15

Post-workout :
EMOM 5′
1-5 muscle-ups

The Strict Bar Muscle-Up
Kipping Bar Muscle-Up
Muscle-Up Progression on Low Rings

SCALING :
OVERVIEW :

• All levels of athletes can perform the rowing portion of this workout as prescribed. Only substitute with a bike or other conditioning implement to work around injury.
• If athletes can safely perform at least 5 reps of the shoulder press, let them complete them as prescribed. Only scale the load if athletes cannot safely complete the volume of work or if they struggle to perform 3-5 reps.

MOVEMENT SUBSTITUTIONS :

• Rowing : Substitute with calories on a bike
• Shoulder presses : Load, DB press

Playlist Youtube 16.01.22 : ici

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