CrossFit Le Rouge WOD 03.10.22

Exercice du jour 03.10.22 – CrossFit Le Rouge heavy-day deadlift back-extension good-morning :

WOD :

HEAVY DAY
5 sets for load:
8 deadlifts


SKILL WORK :

Post-workout:
3 sets:
15 GHD back extensions
15 good mornings (29/43 kg)


INTENDED STIMULUS
All sets 70% or higher.
Build to a heavy set of 8 touch-and-go reps; All sets must be unbroken.
Lift once every 4:00.
Simple heavy day to balance against the complexity of the movements we’ll see in this week’s workouts.


SCALING :
Limit athletes’ loads based on their ability to move relatively well across all 8 reps. Expect minor faults as the loads get heavier, but don’t let athletes move with loads and mechanics that present safety concerns.
If athletes cannot pull from the floor, have them perform deadlifts from an elevated surface to reduce the ROM as long as it’s pain-free.
If athletes cannot deadlift, scale to lunging or heavy farmers/front rack carries. See what the athlete can do that is heavy but pain-free.
If athletes cannot lift heavy, work on scales, hip extensions, and hollow holds.

MOVEMENT SUBSTITUTIONS :
Deadlift : Load, range of motion, lunges, heavy carries