CrossFit Le Rouge WOD 17.01.22

Exercice du jour 17.01.22 – CrossFit Le Rouge power-clean running deadlift :

Pre-WOD :

Build up to a 2-rep power clean

WOD :
RX
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.

INTERMEDIATE
AMRAP 15:
1 deadlift (84/56 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.

BEGINNER
AMRAP 15:
1 deadlift (43/29 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.

SCALING :
OVERVIEW :

• Scale the load of the deadlift first. Athletes should use a load with which they can complete 10 unbroken reps.
• To scale around injuries, consider using alternative lower-body movements that favor the posterior chain such as lunges or step-ups.
• Substitute biking for running if needed as a primary scale for those unable to run. Use rowing and skiing as secondary options.

MOVEMENT SUBSTITUTIONS :

• Deadlift : Load, DB options
• Running : C2 bike (x2.25 for men, x2 for women), row or ski (x1.25 for men, x 1 for women)

Playlist Youtube 17.01.22 : ici

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