CrossFit Le Rouge Semaine 3.22

CrossFit Le Rouge Open Movements Practiced Strength Metcon

Thème du mois :

  • Open prep monthly focus
  • 1 WOD des open par semaine (Lundi, Vendredi ou Samedi)
  • Accents sur les mouvements les plus communs des open

MONTHLY FOCUS : OPEN PREPARATION

This month we « reset » our monthly focus and turn toward the 2022 CrossFit Games Open.
To prep you and your athletes for the Open we will retest one open workout each week.
Each week we will retest a past Open workout and program it on a Friday, Saturday, or Monday.

We will also build pre and post-workout work aimed at helping your athletes improve on the most commonly programmed Open movements :

  • toes-to-bar
  • double-unders
  • chest-to-bar pull-ups
  • thrusters

CrossFit Le Rouge Résumer de la semaine 3.22 du 17 au 23 janvier :

La semaine en un coup d’oeil :

  • Open Retests : 1
  • Open Movements Practiced : 5
  • Strength + Met-con: Monday

Programmations WOD, Compete et Lifting en ligne :

  • Les WOD CrossFit Le Rouge à découvrir chaque jour ici
  • La programmation Compete à découvrir chaque jour ici
  • La programmation Lifting à découvrir chaque jour ici

Lundi 17
AMRAP 15′
1 deadlift (125/84 kg)
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run

– Continue adding one rep to the deadlifts and 50-m to the run after each round.


Mardi 18
For time:
50-35-20
Wall balls (9/6 kg) (3/2.7 m)
Pull-ups


Mercredi 19 – HEAVY DAY
7 sets for load:
1 thruster/push press/push jerk/split jerk


Jeudi 20
2 rounds for time:
50 GHD sit-ups
60 hip extensions
70 single-leg squats


Vendredi 21
5 rounds for time:
21/15-cal. row
12 burpee box jump-overs (61/51 cm)
1 legless rope climb (4.6 m)


Samedi 22 – BENCHMARK 15.4
AMRAP 8:
3 handstand push-ups
3 cleans (84/56 kg)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
– Add 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.


Dimanche 23
4 rounds for time:
100-m lunge
300-m run

– Wear a vest or carry an object 20/14 lb


Programmations WOD, Compete et Lifting en ligne :

  • WOD à découvrir chaque jour ici
  • Compete à découvrir chaque jour ici
  • Lifting à découvrir chaque jour ici

WORK YOUR WEAKNESS (des idées pour l’Open-Gym) :

STRENGTH I
Every 4:00 for 5 sets:
100-ft sandbag bearhug carry (150/100 lb)
5 front squats
– Rest as needed between movements.
– Complete each set of front squats at 60% or greater of your 1-rep max.

SKILL I
5 sets:
5 false grip ring pull-ups
:10 ring dip hold (top of dip)
:10 ring dip hold (bottom of dip)
– Rest as needed between movements and sets.

SKILL II
Burgener warm-up – snatch
3 sets:
10 dip-drive
10 dip-drive shrug
10 dip-drive shrug elbows high and outside
10 muscle snatch
10 overhead squats
10 hang power snatch
10 power snatch
– Rest as needed between movements and sets.
– Focus on hitting positions over increasing load.
– Begin first set with a PVC.

STAMINA I
5 rounds for time:
1,000/800-m bike
– Rest 2:00 between rounds


Programmations WOD, Compete et Lifting en ligne :

  • WOD à découvrir chaque jour ici
  • Compete à découvrir chaque jour ici
  • Lifting à découvrir chaque jour ici