CrossFit Le Rouge WOD 20.06.22

Exercice du jour 20.06.22 – CrossFit Le Rouge double-unders sit-ups GHD-hip-extension :

Skill and Conditionning :

RX
On a 10:00 clock for reps:
2:00 double-unders
2:00 sit-ups
1:30 double-unders
1:30 sit-ups
1:00 double-unders
1:00 sit-ups
:30 double-unders
:30 sit-ups

INTERMEDIATE
Same as Rx’d

BEGINNER
On a 10:00 clock for reps:
2:00 single-unders
2:00 sit-ups
1:30 single-unders
1:30 sit-ups
1:00 single-unders
1:00 sit-ups
:30 single-unders
:30 sit-ups


Metcon :

« Support Your Local Box » WOD 1

AMRAP 10′
10 air squats
9 dumbbell power snatches (right arm)
10 push-ups
9 dumbbell power snatches (left arm)

Rx : 15/22.5kg


Skill Work :

Accumulate:
100 GHD hip extensions


OVERVIEW :

This is a great day to challenge beginner and intermediate athletes to tackle an Rx’d version of the workout.
Try to get as many athletes as possible performing some version of a double-under. Whether they mix in a few single-unders prior to attempting a double-under or they are able to alternate single, double, single, double. Today is a great day to practice.
If necessary, allow athletes to perform single-under, but challenge them to perform different variations, like alternating feet, single-leg, or even spinning the rope backward.

MOVEMENT SUBSTITUTIONS :
Double-unders : Single-unders, lateral line hops
Sit-ups : Crunches, plank holds


VIDEO RESOURCES :