CrossFit Le Rouge WOD 01.10.22

Exercice du jour 01.10.22 – CrossFit Le Rouge Partner-WOD kettlebell-swing box-jump-over walking-lunges :

WOD :

PARTNER WOD

RX
2 rounds for time:
With a partner:
50 KB swings (24/32 kg)
60 box jump overs (51/61 cm)
70 synchronized walking lunge steps

INTERMEDIATE
2 rounds for time:
With a partner:
50 KB swings (16/24 kg)
60 box jump overs (51/61 cm)
70 synchronized walking lunge steps

BEGINNER
2 rounds for time:
With a partner:
50 KB swings (12/16 kg)
60 box jump overs (30/41 cm)
70 synchronized walking lunge steps


SKILL WORK :

Post-workout:
4 sets:
10 KB side bends/side
1:00 double KB front-rack hold


INTENDED STIMULUS
16:00-20:00.
All reps are split evenly except for the walking lunges, which are performed together.
Athletes perform 10 reps of the KB swing before switching.
Athletes can break up the work however they would like, however, they should shoot for 5-10 reps at a time.


SCALING :
OVERVIEW :
Reduce the loading of the KB so the athletes can perform larger sets. They should be able to do 10 reps at their most fatigued state.
Reduce the height of the box so all your athletes can jump. We would prefer for them to not step up as the movement is closely related to the lunge and also not as aerobic as the box jump over.

MOVEMENT SUBSTITUTIONS :
KB swing : Load, eye-level swing, DB hang snatch
Box jump-overs : Height, plate hops, broad jumps
Synchronized walking lunge steps : Reps, range of motion