CrossFit Le Rouge WOD 29.09.22

Exercice du jour 29.09.22 – CrossFit Le Rouge benchmark Annie double-unders sit-ups :

WOD :

ANNIE
BENCHMARK

RX
For time:
50-40-30-20-10 reps of:
Double-unders
Sit-ups

INTERMEDIATE
Same as Rx’d

BEGINNER
For time:
50-40-30-20-10 reps of:
Single-unders
Feet-anchored sit-ups


SKILL WORK :

Post-workout:
3 sets:
200-m jog
600-m run


INTENDED STIMULUS
Faster, simpler couplet after a complex workout yesterday.
Less than 10:00.
Advanced athletes finish in less than 6:30.
No more than 1:00 on the double-unders for the rounds of 50 and 40.


SCALING :
OVERVIEW :
Scale the sit-ups as needed relative to the individual. Reduce the volume to 30-25-20-15-10 for newer athletes or substitute with dead bugs or shoulder taps as needed.
Reduce the double-under volume to allow athletes to finish the rounds of 50 and 40 in less than 1:00 each.
Athletes without double-unders should scale to speed steps before single-unders.
Substitute with 15-12-9-6-3 calories on a C2 bike for men and 10-8-6-4-2 for ladies.

MOVEMENT SUBSTITUTIONS :
Double-unders : Reps, speed steps, single-unders
Sit-ups : Reps, feet-anchored, dead bugs, shoulder taps
Scale-up : Strict ab mat sit-ups, toes-to-bars (25-20-15-10-5)