CrossFit Le Rouge WOD 30.09.22

Exercice du jour 30.09.22 – CrossFit Le Rouge shoulder-press muscle-ups strict-muscle-ups :

WOD :

RX
5 sets:
1:00 max shoulder presses
1:00 max strict muscle-ups
– Rest 2:00
– Athletes can choose their own load for the shoulder press.

INTERMEDIATE
5 sets:
1:00 max shoulder presses
1:00 max low-ring muscle-up transitions
– Rest 2:00
– Athletes can choose their own load for the shoulder press.

BEGINNER
Same as Intermediate


SKILL WORK :

Post workout:
4 sets:
:30 L-sit hold
15 seated leg raises


INTENDED STIMULUS
Perform at least 10 reps of the shoulder press and 5 reps of the strict muscle-up in each set.
Choose a load for the shoulder press that allows you to perform at least 5, but no more than 10, unbroken reps.
Perform as many sets within the minute as you wish.


SCALING :
OVERVIEW :
Reduce the loading of the barbell to one that allows the athlete to perform at least 5, but no more than 10, reps of shoulder press unbroken. If they can perform more than 10 unbroken, the weight is too light for the stimulus.
If an athlete is unable to perform a muscle-up, have them perform their most challenging version of a bodyweight pulling exercise possible.

MOVEMENT SUBSTITUTIONS :
Shoulder press : Load, DB shoulder press, push-ups
Strict muscle-up : Strict chest-to-bar pull-up, strict chin-over-bar pull-up, strict banded pull-up, ring row