CrossFit Le Rouge WOD 19.06.22

Exercice du jour 19.06.22 – CrossFit Le Rouge shuttle-run farmers-carry knees-2-elbows overhead-walking-lunges :

Pré-WOD :

For reps:
1:00 shuttle runs
– Rest 1:30
1:00 shuttle runs
– Rest 1:00
1:00 shuttle runs
– Rest :30
1:00 shuttle runs
– 25 ft down and back = 1 rep


WOD :

RX
3 rounds for time:
200-m DB farmers carry (12.5/15 kg)
15 knees-to-elbows
10 DB overhead walking lunges

INTERMEDIATE
3 rounds for time:
200-m DB farmers carry (7.5/12.5 kg)
15 knees-to-armpits
10 DB overhead walking lunges

BEGINNER
3 rounds for time:
200-m DB farmers carry (5/7.5 kg)
15 hanging knee raises
10 DB front-rack walking lunges


OVERVIEW :

To finish the workout between 8:00-13:00, scale athletes so that their first-round takes around 3:30 with the expectation that rounds 2 and 3 will be slower.
Always keep the K2E and lunges under 1:00 each. This means that athletes should never take more than 2:00 between the end of one farmer carry and the start of the next.
Scale ROM on the K2E by performing knees-to-armpits or just hanging knee raises as high as the athlete can manage.
Reduce the load of the DBs to be able to run with the DBs on the first round and finish in 1-2 sets. The carries should take between 1:00-2:00.
Scale the load of the overhead lunges to be able to maintain locked out arms for 100% of every rep. Substitute with single-arm lunges for athletes with injuries or severe mobility limitations.

MOVEMENT SUBSTITUTIONS :

DB farmers carry : load, single-DB option, step-ups to a 45lb plate
knees-to-elbow : knees-to-arm pits, hanging knee raises, sit-ups
DB overhead walking lunge : load, single-DB option, front rack lunges


VIDEO RESOURCES :