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07 Apr HOME WOD – Tuesday 7 April 2020

WodBlog | Admin

Workout Briefing

Today we are descending the reps from 21-9, for a total of 69 reps per movement in a lightly loaded/gymnastic workout. The legs, shoulders and chest are going to get the most out of today and are going to rely on some strength endurance to get them through all the jumping and push-ups.

 

Watch the Broad Jumping volume on this one. For healthy hips and knees it is safe, but if you have any issues should think about either scaling the reps down, or, switch to a regular Box Jump (Jump up/Step down). Especially coupled with the wall balls, your legs will start getting pretty fatigued after a few rounds.

We have allowed up to 15 minutes to complete the workout, which most of you will hit, or creep over a little.

Have Fun!!

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

Daily Board. Scaling options are in red.

 

 

WARMUP ~ 5 – 10 MINS

(5 min.) Quick Warm-up (set up an over/under station with stick/chair)

Then perform:

4 Step-over/crawl under
8 Air squats
4 Burpee, hop over
8 Split stance rock to tall split stance kneel
4 Over-unders – scale to step-over if needed.

 

(10 min.) Push-up Program Day 7

Dem Triceps!
Diamond Push-ups
10 x 33% of Max Reps

Place hands in a triangle position — TRICEPS!
Fingers should be touching, but scale by moving hands outwards.
Rest 30. sec between sets.

 

WORKOUT PREP & WORKOUT

(10-15 min.) Prep for the workout

 

Fully Loaded and Partially Loaded

Review wall ball/db cluster with a few reps (5-10).

 

Unloaded

Review the 3 point squat with a few total reps.

 

Everyone

Then, perform: 3 x Broad Jump for distance
* In between each attempt, perform 3-5 ring/deficit push-ups, or their workout modification.

* Prep as needed for the workout.

(15 min.) Perform the workout

21-18-15-9-6
3 point squat
Broad Jump
Deficit Push-up

 

* 3 point squat 1 rep =
1 right lateral squat
1 air squat
1 left lateral squat

 

Scoring

Time to complete workout

 

21-18-15-9-6
One DB Cluster (50/35 lb.)
Broad Jump
Deficit Push-up

 

Scoring

Time to complete workout

 

21-18-15-9-6
Wall Ball (20/14 lb.)
Broad Jump
Ring Push-up

 

Scoring

Time to complete workout

 

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

 

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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05 Apr HOME WOD – Monday 6 April 2020

WodBlog | Admin
VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

Daily Board. Scaling options are in red

 

 

WARMUP ~ 5 – 10 MINS

(10 min.) OTB Whole Body Complex

10 Alt. Supine Plank Leg Raises
10 Sit-up to Pike
10 Sit-up to Straddle
5 Inchworm into Down Dog into Cobra
2 rounds

WORKOUT PREP & WORKOUT

(10-15 min.) Prep for the workout

Fully Loaded

Run 200 m
8 Kipping swings on rings + 4 ring pull-ups – Or 8 muscle-up transitions on low rings
6 Strict handstand push-up lowers
8 Hang power snatch – empty barbell
8 Hang power snatch – workout weight
6 Strict HSPU – or use workout modification here.
2 Strict muscle-ups or attempts + 2 muscle-ups
Run 200 m – faster than before.

 

Partially Loaded

Run 200 m
4 Db front squats + 4 Db push press
6 Strict handstand push-up lowers
12 Db alt. Hang Power Snatch
6 Strict HSPU – or use workout modification here.
4 Man-makers
Run 200 m – faster than before.

 

Unloaded

Run 200 m
8 Speed skaters
6 Strict handstand push-up lowers
8 Rotational planks
6 Strict HSPU – or use workout modification here.
Run 200 m – faster than before.

(30 min.) Perform the workout

Every 10 min. perform
3 Rounds

 

8 Rotational Planks
8 Strict Handstand Pushups
16 Speed Skaters
Run 800 m

 

Scoring

Complete Workout

 

Every 10 min. perform
3 Rounds

 

4 Db Man-makers (50/35 lb.)
8 Strict Handstand Pushups
16 DB Alt. Hang Power Snatch
Run 800 m

 

Scoring

Complete Workout

 

Every 10 min. perform
3 Rounds

4 Muscle-ups
8 Strict Handstand Pushups
12 Hang Power Snatch (95/65 lb.)
Run 800 m

 

Scoring

Complete Workout

 

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

 

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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04 Apr HOME WOD – Saturday 4 April 2020

WodBlog | Admin
VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

Daily Board. Scaling options are in red

 

 

WARMUP ~ 5 – 10 MINS

(10 min.) Warm-up with animals – scale to on the spot if space is limited.

1-2 rounds

Bear Crawl
Lizard – stay low to ground and use same arm/leg to move forward
Duck walk
Crab Walk
Ape Walk
Frog Jumps

 

(10 min.) Mobility/Stability

1-2 Rounds

10 Lying down prone letters drill
10 Alt. Dynamic plane crash victim
10 Wall slides

 

WORKOUT PREP & WORKOUT

(10-15 min.) Prep for the workout

 

Fully Loaded

250 m Row effort – 80%
10 Single Db deadlift
10 Jumping ring dips
10 Suitcase deadlifts – each side
5-10 Ring dips – use scale/mod here
250 m Row effort – max

* Prep as needed for the workout

 

Partially Loaded

10 Db SDHP – Left
10 Single Db deadlift
10 Object dips – easy version
10 Suitcase deadlifts – each side
10 Object dips – workout version
10 Db SDHP – right

* Prep as needed for the workout

 

Unloaded

10 Air squats
5 Long Push-ups – scale as needed
10 Object dips – easy version
5 Inchworms
10 Object dips – workout version
10 Squat to jumping jack

* Prep as needed for the workout

(15 min.) Perform the workout

3 Rounds

20 Squat to Jumping Jack
10 Inchworms
10 Object Dips
Rest 1 min

 

Scoring

Time to complete the workout

 

3 Rounds

20 SA DB SDHP (10 each arm)
20 Suitcase Db Deadlifts (50/35 lb.) (10 each arm)
10 Object Dips
Rest 1 min

 

Scoring

Time to complete the workout

 

3 Rounds

500 m Row
20 Suitcase Db Deadlifts (50/35 lb.) (10 each arm)
10 Ring Dips
Rest 1 min

 

Scoring

Time to complete the workout

 

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

 

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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03 Apr HOME WOD – Friday 3 April 2020

WodBlog | Admin
VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing Video

 

Daily Board. Scaling options are in red

 

WARMUP ~ 5 – 10 MINS

10 good-mornings
30 sec Plank Hold
10 Alt. Single leg deadlifts
10 Alt. Cossack Squats
10 Plank Shoulder taps
2 rounds

 

(10 min.) Push-up Program Day 6

Unbroken Ladder
Unbroken Push-up
1-2-3-4-5…

Perform 1 set, rest, then repeat with another rep added to the end.
Rest 30 sec – 2 min between sets.
If you fail before 10, go back down the ladder (I.e. 1-2-3-4-5-6-5-4-3-2-1)

 

WORKOUT PREP & WORKOUT

(10-15 min.) Review Movements

Fully and Partially Loaded

With an empty Barbell/set of dumbbells, go through some progressions for the Hang Cluster and Thruster, then perform a few reps as a group of the Complex;
Front Squat – Press with Squatting stance – Push Press – Full Thruster
Hang Power Clean – Hang Squat Clean – Full Hang Cluster

 

Then, prep for workout as

3 x 3 reps of Complex
2 x 5 reps of Complex
* Add load each set.
* The second set of 5 should give them a good idea of what they want to start their first set of 9 with.

* Prep as needed for Workout

(20 min.) Perform the workout

 

Unloaded

(10-15 min.) Review movements and prep for the workout

 

Tabata Hollow Hold/dead bug– scale to knees bent
20 sec. on/10 sec. Dead bug

 

Then, perform:

2 x 4-point heel taps
4 x 6-point burpee (pause at each point of burpee)
6 Alt. Cossack Squats

* Prep as needed for the workout

 

 

2-4-6-8-10
4-point Heel Taps
Burpees
Cossack Squats

 

Scoring

Time to complete the workout

 

1-3-6-9-12…. until you can’t perform unbroken sets
Complex (1 rep = the following:)
1 Hang DB Cluster
1 DB Thruster

 

Scoring
Score total rounds and reps completed unbroken

 

9-6-3-1
Complex (1 rep = the following:)
1 Hang Cluster
1 Thruster
* unbroken

 

Scoring
Score load for all 4 sets

 

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

 

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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02 Apr HOME WOD – Thursday 2 April 2020

WodBlog | Admin
VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

 

Daily board. Scaling options are in red:

 

 

 

 

WARMUP ~ 5 – 10 MINS

(5-10 min.) Warm-up

25 ft. Bear Crawl forward + Bear Crawl Backward (do on spot if no room)
5 Inchworm + Push-up
5-10 Air squat to jumping jack
5 Half handstands – scale to attempts or plank get down/ups
25 ft. Bear Crawl forward + Bear Crawl Backward (do on spot if no room)

 

WORKOUT PREP & WORKOUT ~ 45 MINS

(10 min.) Prep for the workout

Everyone

Go through each movement and perform 5-7 reps of each and coach as needed:
Swings/Bear crawl
Jumps
Sit-up to toss/press/Handstand hold
Push-up
Jumping Pull-up/Jump to target

* Prep as needed for the workout

(30-35 min.) Perform the workout

 

 

AMRAP 30 min.

45 ft. Bear Crawl
45 Object Jumps
45 sec. Handstand Hold
45 Push-ups
45 Jump to touch target

 

Scoring

As many rounds and reps as possible in 30 minutes

 

AMRAP 35 min.

45 Db Swings (50/35 lb.)
45 Object Jumps
45 Db Sit-up to Overhead Press (50/35 lb.)
45 Push-ups
45 Jump to touch target

 

Scoring
As many rounds and reps as possible in 35 minutes

 

AMRAP 35 min.

45 Kb Swings (24/16 kg.)
45 Box Jumps (24/20 in.)
45 MB Sit-up to wall toss (20/14 lb.)
45 Push-ups
45 Jumping Pull-ups

 

Scoring
As many rounds and reps as possible in 35 minutes

 

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

 

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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01 Apr HOME WOD – 1 April 2020

WodBlog | Admin
CROSSFITREST AND RECOVERY

Watch the briefing here: https://youtu.be/4At5LJWsmPY

 

Warm-up

2 Rounds

10 Dynamic (moving) Under the Body Stretch
10 Long Lunges

 

5 Six-point Burpees
5 Burpees as fast as possible

 

WOD

EMOM 10 min.

8-10 Burpees

 

Scoring
Workout completion

Scaling
Scale reps to have up to 10-15 sec. Rest per minute.

 

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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31 Mar HOME WOD – Tuesday 31 March 2020

WodBlog | Admin
CROSSFITREST AND RECOVERY

 

Watch the briefing here: https://youtu.be/5IjgRSiWu2k

 

Warm-up

First Half of Chris Hinshaw Running Warm-up

 

Jog 200-400 m.

 

Dynamic Flexibility
*Leg Swings (10 R leg front to back, then L, then R side to side, then L side to side)
*Ankle Rotations (10 R and L, clockwise and counter-clockwise)
*Knee touches (3×3-5 sec. each leg) into the wall (toe 4+ in. from wall) to warm Achilles

 

Hip Mobility
*Side High-knee Karaoke drill (10 yards on each side)
*Alternating Forward Walkover “Hurdle” drill: High knee angled out and lift up and over
imaginary hurdle (10 yards)
*Walking while pulling knee to chest (while standing tall)
*Walking while pulling inner ankle up to chest (“Figure 4″)

10 Object Jumps + 10 Object Cleans

 

WOD

AMRAP 20 min.

Run 200 m
15 Object (Mb) Cleans
15 Object Jumps/Step-ups
Run 200 m
15 Object Jumps/Step-ups
15 Object (Mb) Cleans

 

Scoring
Total rounds and reps completed. Count each 200-m Run as 1 rep.

 

Scaling
Scale the Mb/Object Cleans to Walking Lunges.
Find something that you can comfortably jump/step up onto.

 

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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30 Mar HOME WOD – Monday 30 March 2020

WodBlog | Admin
CROSSFITREST AND RECOVERY

 

Watch briefing here: https://youtu.be/7E5GEJi50pE

 

Warm-up

 

10 reps Hip Flow
10 reps Quad Pose to Hip Lift

 

10 Air Squats
10 Push-ups
10 Sit-ups

 

5 Jumping Air Squats
5 Clapping Push-ups
5 Sit-ups

 

WOD

As far as possible in 15 min

3-6-9-12…
Jumping Air Squats
Clapping Push-ups
Sit-ups

 

Scoring
Rounds and reps completed in 15 min.

Scaling
Scale Jumping Air Squats to regular Air Squats
Scale Clapping Push-ups to regular Push-ups

 

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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28 Mar HOME WOD – Saturday 28 March 2020

WodBlog | Admin
CROSSFITREST AND RECOVERY

 

Click here to watch briefing: https://youtu.be/JvdorlEuptA

Warm-up

 

Run 200-400 m

 

Tabata: 8 rounds
20-sec. Crazy Finnish Exercise and 10-sec. (rest) Dead Bug

 

2 Rounds
10 Good-mornings
15 sec. Supine Plank
15 sec. Side Plank – R
15 sec. Side Plank – L

 

WOD

4 rounds

200 m Run
20 Good-mornings – hold object if possible
30 sec. Supine Plank
30 sec. Side Plank (15 sec. R + 15 sec. L)

 

Scoring
Time to complete the workout.

Scaling
Modify Run to 20 Walking Lunges
Scale Side Planks to knees

 

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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27 Mar HOME WOD – Friday 27 March 2020

WodBlog | Admin
CROSSFITREST AND RECOVERY

Watch the briefing here: https://www.youtube.com/watch?v=vhrhcmtLw8k&feature=youtu.be

Warm-up

2 Rounds

10 Stationary Step-ups
10 Plank Shoulder Taps

 

30 sec. Hollow Hold (knee tuck hold)
30 sec. Sit-ups
30 sec. Plank
30 sec. V-ups
30 sec. Plank Get downs/get-ups
30 sec. Burpees

 

WOD

8 Rounds

8 Step-ups with object if possible
8 Burpee
8 V-Ups
8 Plank Get down/get-ups

 

Scoring
Time to complete the workout.

Scaling
Scale Burpee to Kick Back
Use scaling for V-up in the video above (knee tuck)
Scale to knees for Plank get down/ups.

 

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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