CrossFit Le Rouge WOD 24.06.22

Exercice du jour 24.06.22 – CrossFit Le Rouge sprint chest-2-bar pull-ups burpees v-ups :

WOD :

RX
On a 20:00 clock, each for time:
From 0:00-5:00:
800-m sprint

From 5:00-10:00:
75 chest-to-bar pull-ups

From 10:00-15:00:
75 burpees-to-target

From 15:00-20:00:
800/1,000-m row
– Score is total combined work time.

INTERMEDIATE
On a 20:00 clock, each for time:
From 0:00-5:00:
800-m sprint

From 5:00-10:00:
50 chest-to-bar pull-ups

From 10:00-15:00:
50 burpees-to-target

From 15:00-20:00:
800/1,000-m row
– Score is total combined work time.

BEGINNER
On a 20:00 clock, each for time:
From 0:00-5:00:
600-m sprint

From 5:00-10:00:
75 ring rows

From 10:00-15:00:
50 burpees-to-target

From 15:00-20:00:
600/750-m row
– Score is total combined work time.


Skill Work :

1 set:
200-m overhead plate carry (15/20 kg)
50 v-ups
200-m overhead plate carry


OVERVIEW :

In today’s workout, both the run and row should be completed in 4:00 or less. If you believe an athlete will have a hard time doing so, scale down the distance.
75 chest-to-bar pull-ups will be difficult for most athletes to complete in 4:30 or less. Athletes should be able to complete 5+ unbroken reps at a time to RX this portion of the workout.
If you believe an athlete won’t be able to complete 75 burpees-to-target in 4:30 or less, scale down the volume before the workout starts.

MOVEMENT SUBSTITUTIONS :

Run : 600-m run, substitute for a machine.
Chest-to-bar pull-ups : Volume, pull-ups, ring row.
Burpees-to-target : Volume, burpees, straight arm burpees.
Row : 600/750-m row, substitute for a machine.


VIDEO RESOURCES :