CrossFit Le Rouge WOD 06.10.22

Exercice du jour 06.10.22 – CrossFit Le Rouge handstand-hold handstand squat-clean clean toes-2-bar knees-2-armpit handstand-walk :

WOD :

RX
4 rounds for time:
1:00 handstand hold
7 squat cleans (52/75 kg)
14 toes-to-bars

INTERMEDIATE
4 rounds for time:
:30 handstand hold
7 squat cleans (34/52 kg)
14 knees-to-armpits

BEGINNER
4 rounds for time:
:30 plank hold
7 hang squat cleans (15/20 kg)
14 hanging knee raises


SKILL WORK :

Post-workout:
Accumulate:
61-m. handstand walk


INTENDED STIMULUS
13:00-20:00.
Finish the squat cleans in 1:30 or less.
The squat clean weight should be moderate.
Complete the toes-to-bars in 3-4 sets.


SCALING :
OVERVIEW :
If a 1:00 handstand hold is unattainable, lower down the time domain to :30. If an athlete isn’t comfortable going upside down, consider using a box-assisted pike hold from the knees or toes.
The squat clean weight should be moderate. We suggest athletes do singles for strategic purposes, not because it’s super heavy.

MOVEMENT SUBSTITUTIONS :
Handstand hold : Time, box assisted pike hold, wall walk hold, straight arm plank
Squat clean : Load, hang squat clean, power clean, DB squat clean
Toes-to-bar : Reps, knees-to-elbows, knee raises, V-ups