0

04 Jul HOME WOD – Saturday 4 July 2020

Happy July 4th America! We know this isn’t a holiday celebrated in every country, but it is a big one over here in the US so we like to recognise it. We like this workout because it is a classic CrossFit triplet that isn’t too crazy for the majority and is easily scalable. So for those folk outside the US, this isn’t out of the range of a regular day.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

Daily Board

 

 

 

Partially Loaded & Rx’d

(For Unloaded please click on the Unloaded Tab.)

 

WARM-UP~ 15 MINS

(10 min.)

While partner 1 attempts to row a perfect 100 m! (To get a perfect 100m, athletes must use full pulls on the rower with no breaks in between pulls and land exactly on 100m.)

Partner 2 performs alternating long lunges.
Switch.

Who ever rowed the closest to the perfect 100 m, doesn’t need to perform the penalty below —–>
*Add a 2 x burpee penalty per missed metre (if you land on 98 m, you perform 4 burpees).

Perform a total of 3 rounds. Mix up the penalties if you want and if it is the same person winning each time, at the end of the three rounds, have them perform 6 burpees for fun 😉

(5+ min.) Shoulder Warmup #1

 

WORKOUT PREP & WORKOUT ~ 40 MINS

 

(15 min.) Prep for Workout:

10 Deadlift
10 Ring rows
10 Box step ups

 

8 Deadlift
8 Jumping pull-ups
8 Over the bar jumps

 

6 Deadlifts
6 Pull-ups
6 Box jumps

 

4 Deadlifts
4 Pull-ups
4 Box jumps

 

* Increase the deadlift weight each round, with the set of 4 being their working weight.
* Increase the box jump height to their working height for the last round.

 

(20-25 min.) Perform Workout
* Each round should take around 3-4 min.

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

 

WOD

15 SA. Deadlift (each side)
20 Object jumps or jump-overs
15 DB Chainsaws (each side)
5 rounds

WOD GOAL

Happy July 4th America! We know this isn’t a holiday celebrated in every country, but it is a big one over here in the US so we like to recognise it. We like this workout because it is a classic CrossFit triplet that isn’t too crazy for the majority and is easily scalable. So for those folk outside the US, this isn’t out of the range of a regular day. There is a lot of pulling today. From the ground and overhead. Both shoulders and back are going to get lit up somewhere around the third round.

 

Some people might want to give the competitor option a go today since that is the ‘rxd’ workout. If you are ok with that, you will need to allocate more time for the workout and give them some ‘hand care’ advice for all those pull-ups.

 

We will leave it up to you how you need to organise your space due to covid restrictions. If sharing boxes isn’t an option, then you may need to perform over the barbell jumps instead. Double the reps.

Choose a load that they are comfortable doing 10 reps unbroken with. This applies to the other two movements as well. It shouldn’t be so easy that the workout takes 10 min., but just hard enough so that they get slowed down by it as the rounds progress.

 

Scoring

Time to complete workout

Scaling

Deadlifts: Scale load as needed. They should be able to perform 15 reps unbroken while fresh AND while under fatigue.

Box jumps: Scale the height as needed. They should feel comfortable jumping up onto the height they choose when they are tired. If they are scared when they are fresh, it is too high.

* For fitness, start with step ups as the modification OR use a plate to perform low box jumps on.

Pull-ups: Use bands today if you are ok with that. Otherwise, scale to a challenging ring row, then to a jumping pullup.

 

WOD

Roy
15 Deadlifts (185/135 lb.)
15 box jumps (24/20 in.)
15 pull-ups

5 rounds

 

WOD GOAL

Happy July 4th America! We know this isn’t a holiday celebrated in every country, but it is a big one over here in the US so we like to recognise it. We like this workout because it is a classic CrossFit triplet that isn’t too crazy for the majority and is easily scalable. So for those folk outside the US, this isn’t out of the range of a regular day. There is a lot of pulling today. From the ground and overhead. Both shoulders and back are going to get lit up somewhere around the third round.

 

Some people might want to give the competitor option a go today since that is the ‘rxd’ workout. If you are ok with that, you will need to allocate more time for the workout and give them some ‘hand care’ advice for all those pull-ups.

We will leave it up to you how you need to organise your space due to covid restrictions. If sharing boxes isn’t an option, then you may need to perform over the barbell jumps instead. Double the reps.

The intention of the workout is to plug away at a consistent, efficient pace. Nothing should be done at speed, unless your athletes know for sure they can maintain this pace across all five rounds.

 

The deadlift load is light to moderate, but there are 75 reps, so it might get a little spicy for some people. Regardless, your top athletes should be able to do all 15 unbroken each round. The box jumps are 24” for the rx’d version and we brought it down to 20” for everyone else (men and women). This way, your quicker athletes should be able to cycle those box jumps no problem each round and the majority of your athletes will be able to do quick jump up/step down transitions for each round.

The goal for the pull-ups should be able to be done in two sets in the early rounds and maybe 3 in the last few rounds. See the scaling options below.

Your top athletes will go sub or around 20 min. Allow up to 25 min. for the majority. It is up to you whether you want to enforce the time cap, if you don’t, then you should allocate up to 30 min, because there will be people who take that long.

Scoring

Time to complete workout

 

Scaling

Deadlifts: Scale load as needed. They should be able to perform 15 reps unbroken while fresh AND while under fatigue.

Box jumps: Scale the height as needed. They should feel comfortable jumping up onto the height they choose when they are tired. If they are scared when they are fresh, it is too high.

* For fitness, start with step ups as the modification OR use a plate to perform low box jumps on.

Pull-ups: Use bands today if you are ok with that. Otherwise, scale to a challenging ring row, then to a jumping pullup.

 

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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

03 Jul HOME WOD – Friday 3 July 2020

We are taking a break from going overhead today and focusing on pulling and pushing in multiple planes.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

Daily Board

 

 

 

Partially Loaded & Rx’d

(For Unloaded please click on the Unloaded Tab.)

 

WARM-UP~ 20 MINS

(10 min.) Warm up in teams of 3

Accumulate 2,100 m. of Rowing as fast as possible. Have each person Row at least 200 m at a time.
While 1 person is Rowing, another person is performing Long Lunge Sequence and the other person is performing Inchworms + 1 Push-up. Switch stations each time someone gets off the rower.

(10 min.) Mobility in teams of 3

* 90 sec. at each station:
1. Good-morning to Squat
2. Banded Side Plank Row (45 sec. each side)
3. Split Stance T-Spine Rotations
2 rounds each

 

WORKOUT PREP & WORKOUT ~ 35 MINS

 

(10 min.) Prep the Dips (stay in groups of 3)

30 sec. Top of Dip Hold
30 sec. Dip Negatives
30 sec. Rest
3 rounds – Everyone starts at one of the stations and rotates

 

Then, have everyone attempt the following (either with or without bands):
1-2-3-4-5-6
Strict Dips

 

As soon as they start to fail, start performing Kipping Dips.
* At first, use this as an opportunity to have them practice something more challenging than what they normally do. Then, use their workout modification for the later sets.

 

(10 min.) Prep the DB Row

Using 1 load lighter than their workout weight, perform 10 reps (no Burpee), 5 on each side. Coach them through this and teach them the correct positions.

Then, using their workout weight, perform 5 reps on each side.
Then, perform 4 full reps. A full rep = 1 rep right + 1 rep left + 1 burpee.

 

* Prep as needed for the workout.

(15 min.) Perform the Workout

 

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.

 

WOD

30 sec. Double-unders
30 sec. Rest
30 sec. Object Dip
30 sec. Rest
30 sec. DB Renegade Row +

5 ROUNDS

 

WOD GOAL

We are taking a break from going overhead today and focusing on pulling and pushing in multiple planes. We are using a 1:1 work-to-rest ratio, which will allow the athletes to maximize how much work they get done within each effort. The reps will vary between each movement, given the types of movements they are. The Row will be the quickest rep accumulator and the most metabolically demanding movement, while the Ring Row will be the hardest technical movement, making it tough to accumulate reps. The DB Row + Burpee will take the longest to perform, since it is technically 3 reps for every 1 rep.

The DB Row + Burpee is performed in a Plank position. 1 rep = 1 Row on right arm + 1 row on left arm + 1 Burpee (hands on DBs). We chose this load because athletes only perform 2 reps at a time with a Burpee in between. We feel like they will be able to sustain this over the 30 sec.

Have athletes start on different movements if you are short on Rowers. Alternatively, you can modify to Biking or Shuttle Runs (20 m) instead.

 

Everyone: The goal is to maintain the same results across each movement for at least the first 3 rounds, then there will be some expected drop off for the last 2. We want athletes to go out hard and try to hold on for all 5 rounds. This is possible for the Row and the DB Row/Burpee, but the nature of Ring Dips is that when they start to fail, there is no amount of rest that will allow them to get the same high number of reps. We suggest picking a number of reps for the Dips that they know is manageable to hit each round. For the Row and the DB Row/Burpee, just go all out every time. Since the rest is built in, athletes won’t need to factor that in.

* For the Dips, we want people to be able to hold at least 3-5 reps each time they jump up, to maximize intensity and volume. Take this into consideration when you help with scaling. This goes for all categories.

Competitors and top athletes should be looking at 10/8 Cals. on the Row, 10-15 Dips, and 5-6 DB Rows/Burpees per round. For the majority, a good goal across the board would be 7/5 Cals. on the Row, 8-10 Dips, and 3-4 DB Rows/Burpees.

 

Scoring

Add together all reps from all movements for 5 rounds to reach 1 total number.

* Either keep a running tally for each round and add the rounds together, or keep a movement tally for all 5 rounds and add all movement reps together.

 

Scaling

Ring Dips: Scale to using a light band, or perform a Box/Bench Dip.

DB Row + Burpee: Scale the load as needed.

Fitness

DB Row + Burpee: Scale the load as needed and scale the Burpee to a Kick-back.

For Further Study: Death, then CrossFit.

 

 

WOD

30 sec. Row for Cals.
30 sec. Rest
30 sec. Ring Dips
30 sec. Rest
30 sec. DB Row + Burpee (50/35 lb.)
30 sec. Rest
5 rounds

 

WOD GOAL

We are taking a break from going overhead today and focusing on pulling and pushing in multiple planes. We are using a 1:1 work-to-rest ratio, which will allow the athletes to maximize how much work they get done within each effort. The reps will vary between each movement, given the types of movements they are. The Row will be the quickest rep accumulator and the most metabolically demanding movement, while the Ring Row will be the hardest technical movement, making it tough to accumulate reps. The DB Row + Burpee will take the longest to perform, since it is technically 3 reps for every 1 rep.

The DB Row + Burpee is performed in a Plank position. 1 rep = 1 Row on right arm + 1 row on left arm + 1 Burpee (hands on DBs). We chose this load because athletes only perform 2 reps at a time with a Burpee in between. We feel like they will be able to sustain this over the 30 sec.

Have athletes start on different movements if you are short on Rowers. Alternatively, you can modify to Biking or Shuttle Runs (20 m) instead.

 

Everyone: The goal is to maintain the same results across each movement for at least the first 3 rounds, then there will be some expected drop off for the last 2. We want athletes to go out hard and try to hold on for all 5 rounds. This is possible for the Row and the DB Row/Burpee, but the nature of Ring Dips is that when they start to fail, there is no amount of rest that will allow them to get the same high number of reps. We suggest picking a number of reps for the Dips that they know is manageable to hit each round. For the Row and the DB Row/Burpee, just go all out every time. Since the rest is built in, athletes won’t need to factor that in.

* For the Dips, we want people to be able to hold at least 3-5 reps each time they jump up, to maximize intensity and volume. Take this into consideration when you help with scaling. This goes for all categories.

Competitors and top athletes should be looking at 10/8 Cals. on the Row, 10-15 Dips, and 5-6 DB Rows/Burpees per round. For the majority, a good goal across the board would be 7/5 Cals. on the Row, 8-10 Dips, and 3-4 DB Rows/Burpees.

 

Scoring

Add together all reps from all movements for 5 rounds to reach 1 total number.

* Either keep a running tally for each round and add the rounds together, or keep a movement tally for all 5 rounds and add all movement reps together.

 

Scaling

Ring Dips: Scale to using a light band, or perform a Box/Bench Dip.

DB Row + Burpee: Scale the load as needed.

Fitness

DB Row + Burpee: Scale the load as needed and scale the Burpee to a Kick-back.

For Further Study: Death, then CrossFit.

 

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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

02 Jul HOME WOD – Thursday 2 July 2020

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDRX'DREST AND RECOVERY

Briefing video

 

Daily Board

 

 

 

 

WARMUP

Partially Loaded & Rx’d

(For Unloaded please click on the Unloaded Tab.)

 

(10-15 min.) Warm-up – Use light KB (one or two loads less than workout weight)

100-m Farmer’s Carry (50-m Right Arm + 50-m Left Arm)
10 Deadlift + Goblet Squat (1 Deadlift + 1 Goblet Squat = 1 rep)
100-m Front-rack Carry (50-m RA + 50-m LA)
10 Goblet Walking Lunges
100-m Single-arm OH Carry (50-m RA + 50-m LA)
4 TGUs (2 RA + 2 LA)

* With time remaining, perform 5-10 reps of Ninja Hip Flow.

 

WORKOUT PREP & WORKOUT

(15-20 min.) Work up to a heavy 50-m Single-arm OH Carry

In partners, work up to a heavy 50-m Single-arm OH Carry (25-m RA + 25-m LA)
* P1 works while P2 rests, then switch.

Use 3-5 efforts to reach their max. For some, it may take 3 efforts. If you don’t have heavy enough KBs, use DBs.
* Make sure athletes maintain an optimal body position for the 50 m. Back arching and side leaning means they are NOT.

* Some people will be restricted by shoulder mobility. If that is the case, have them go lighter and perform 100-m efforts instead.

(5 min.) Prep for the Workout

Using their workout load, have them perform:
8 Backward KB Lunges + 15 Air Squats

* Prep as needed for the workout.

(5-7 min.) Perform the Workout

 

WARMDOWN

Repeat 5-10 reps of the Ninja Flow. If time permits, perform some Shoulder Band work.

 

WARM-UP

2 Rounds

10 Air Squats to up-and-over fence
10 Inchworm + 1 Push-up
10 Samson Stretch
10 Warrior Stretch

 

5 Double Pulsing Air Squat
5-10 Chair Dips
10 Toe taps

 

WOD

AMRAP 10 min.

10 Double Pulsing Air-Squats (one pulsing (half squat + one full squat = 1 rep)
10 Chair Dips
20 Object Toe Taps

 

Scoring
As many rounds and reps as possible in 10 min.

 

Scaling

Scale Dips to Push-ups.
Scale UP to elevated feet.

WOD

12 Reverse Lunges with 1 DB
50 m Walk with 1 Arm DB OH Carry
25 Air Squats
3 Rounds

 

WOD Design and Logistics

Today, we are changing gears a bit after the heavy, taxing start to the week. We have a short, lower-body blaster with some static overhead work in store. Since the overhead work is static rather than dynamic, as well as short (50 m), any soreness from yesterday’s Thrusters won’t affect this movement too much. The back-to-back reps of the Lunges and Air Squats will make for a tough transition, but the reps and overall volume is low, so it shouldn’t change the intended speed of the workout as a whole.

The load is set to moderate for the Lunges and OH Carry, but for many athletes it will feel as though there’s a discrepancy between the two movements due to a lack of mobility and stability strength in the OH position while walking. In this case, you can have them use separate loads for each movement if you think it is appropriate.

*The Carry is intended to use the same load as the Lunges.

*For the Lunges, athletes can hold the KB in Goblet or Front Rack (on one side).

We have included some time in the prep to work up to a heavy Single-arm OH Carry. This will highlight how hard the movement is for many people and help with stabilization overhead, further preparing them for the workout.

 

Scoring

Time to complete the workout.

 

WOD Goal

Everyone: We have prescribed the same load for the Competitors and Rx’d folks. To increase the difficulty for your Competitors today, instead of increasing the load, you can turn the Lunges into Single-arm OH Lunges, if you’d like.

Nothing should be broken up today. The hardest part will be the transition from the Squats to the Lunges, but it shouldn’t slow anyone down enough for them to need to take too much of a break in between. It is intended to be a sprint. NO running with the Carries, though. Your top athletes will be able to complete this workout in under 5 min., with most of your athletes finishing around 6-7 min.

 

Scaling

Everyone

Reverse KB Lunges: Reduce the load as needed. Use dumbbells if there aren’t enough kettlebells.

Single-arm OH Carry: First, reduce the load as needed. Then, hold the KB or DB in the front-rack position instead.

Air Squats: Scale the reps to 15-20 per round, then modify the movement as needed for individual athletes.

 

Fitness

Lunges: If needed, omit the KB.

WOD

12 Reverse Lunges with 1 KB (24/16 kg)
50-m Single-arm OH Carry
30 Air Squats
3 rounds

 

WOD Design and Logistics

Today, we are changing gears a bit after the heavy, taxing start to the week. We have a short, lower-body blaster with some static overhead work in store. Since the overhead work is static rather than dynamic, as well as short (50 m), any soreness from yesterday’s Thrusters won’t affect this movement too much. The back-to-back reps of the Lunges and Air Squats will make for a tough transition, but the reps and overall volume is low, so it shouldn’t change the intended speed of the workout as a whole.

The load is set to moderate for the Lunges and OH Carry, but for many athletes it will feel as though there’s a discrepancy between the two movements due to a lack of mobility and stability strength in the OH position while walking. In this case, you can have them use separate loads for each movement if you think it is appropriate.

*The Carry is intended to use the same load as the Lunges.

*For the Lunges, athletes can hold the KB in Goblet or Front Rack (on one side).

We have included some time in the prep to work up to a heavy Single-arm OH Carry. This will highlight how hard the movement is for many people and help with stabilization overhead, further preparing them for the workout.

 

Scoring

Time to complete the workout.

 

WOD Goal

Everyone: We have prescribed the same load for the Competitors and Rx’d folks. To increase the difficulty for your Competitors today, instead of increasing the load, you can turn the Lunges into Single-arm OH Lunges, if you’d like.

Nothing should be broken up today. The hardest part will be the transition from the Squats to the Lunges, but it shouldn’t slow anyone down enough for them to need to take too much of a break in between. It is intended to be a sprint. NO running with the Carries, though. Your top athletes will be able to complete this workout in under 5 min., with most of your athletes finishing around 6-7 min.

 

Scaling

Everyone

Reverse KB Lunges: Reduce the load as needed. Use dumbbells if there aren’t enough kettlebells.

Single-arm OH Carry: First, reduce the load as needed. Then, hold the KB or DB in the front-rack position instead.

Air Squats: Scale the reps to 15-20 per round, then modify the movement as needed for individual athletes.

 

Fitness

Lunges: If needed, omit the KB.

 

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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

01 Jul HOME WOD – Wednesday 1 July 2020

This month, we have Power movements and lots of Squatting on the menu for our single-modality strength day.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

Daily Board

 

 

 

 

WARMUP

(5-10 min.) Warm-up

Perform 20 Hands to Floor, Squat to Jumping Jacks
*Every 5 or so reps, yell a command (like “FREEZE!”) and have athletes freeze in a Supine Plank. The last person to get in a Plank has to perform 3 Burpees.
*If you don’t want to use the penalty, you can just make fun of the last person in a non-shaming way 🙂

 

(5-10 min.) Mobility

10 Arm Swings in each direction (forward and back, double arm, single arm, opposite directions, etc.)
10 Arm Circles in each position (start with wide circles, then slowly go to smaller and smaller circles)
1 min. Pole Stretch (each side)

 

5 Sit-ups to Pike (reach for R leg)
5 Sit-ups to Pike (reach for L leg)
5 Sit-ups to Straddle (reach for the middle)

 

10 Plane Crash Victims(5 facing down on floor, 5 belly up)

 

WORKOUT PREP & WORKOUT

(20 min.) Review and Prep for Workout

As a group, with a PVC or empty barbell, review the Thruster as:
Front Squat—Press—Push Press—Thruster

 

Then, get straight into warming up your lift with:

5-5-3-3-3
Thrusters

 

*Add a little load each set. The last set of 3 should be performed at or close to the weight of the workout’s first set of 3.

(15 min.) Perform Workout

*Perform a set every 4 min. to maximize recovery.

 

WARMDOWN

(10 min.) Optional Finisher

5 x 25 Wall-Ball efforts

*Partner up—while one person works, the other rests. There should be roughly 1 min. to 90 sec. of rest each between efforts.

5 Rounds

12 x Jumping air squats

12 x sit-ups


Scoring

5 Rounds for time

 

Scaling

Air squats instead of jumping air squats

 

WOD Goal

This one is going to be burn the Legs! Try and complete all 12 reps unbroken. If 12 reps are too easy.. increase the rep range to 15 or 20 reps. The sit-ups will give the lungs and legs a small break. Make sure you choose a rep range that will challenge your midline each round! Do five rounds.. make the legs burn. If you are just getting into training.. rather do less reps or scale down to normal air squats!

 

10 Rounds

8-10 DB Alt. Arms Thruster
Every 90 seconds.

OR

Thrusters
3-3-3-3-3

* Optional Finisher


Scoring

Total load lifted across all 5 sets.

 

Scaling

Thrusters: Scale load.

For Further Reading: Muscle Damage for Size and Strength

 

WOD Goal

This month, we have Power movements and lots of Squatting on the menu for our single-modality strength day. Today we are kicking off with some heavy Thrusters. This session will give athletes a chance to max out for 5 sets of 3 reps to test your strength capacity. We want each set to be max effort, which means we are going to take plenty of time to warm up to your starting weight and take plenty of rest between sets (3-5 min.). If any athlete fails a set at a desired weight, they will have ample time to re-attempt it if they choose to do so.

The Thrusters are taken off the rack today, so you don’t have to worry about the Squat Clean portion.

We have added an optional finisher for those wanting a little extra. If you’ve been with us for a while, you will know our feelings on these 😉 We want the focus to be the lifting and we believe that, if done properly, no one should need to do anything else. But we get that there are a few reasons why a finisher may be appropriate, so we still throw them in there occasionally. Be sure to take some time from somewhere else in the workout, since we don’t allocate time for a finisher in the session plan.

 

Fitness: We want the second set of 3 to be heavier than the first, so each set in your workout today should be getting heavier. These athletes will often get better with more repetition, so if they don’t necessarily feel that great at a certain weight, have them repeat it and then add more. It isn’t likely that these athletes will be going too heavy in terms of your overall strength reserve (since technique will inhibit them), so they can afford a few more sets to work on positions if need be.

Thrusters
3-3-3-3-3

* Optional Finisher

 


Scoring

Total load lifted across all 5 sets.

 

Scaling

Thrusters: Scale load.

For Further Reading: Muscle Damage for Size and Strength

 

WOD Goal

This month, we have Power movements and lots of Squatting on the menu for our single-modality strength day. Today we are kicking off with some heavy Thrusters. This session will give athletes a chance to max out for 5 sets of 3 reps to test your strength capacity. We want each set to be max effort, which means we are going to take plenty of time to warm up to your starting weight and take plenty of rest between sets (3-5 min.). If any athlete fails a set at a desired weight, they will have ample time to re-attempt it if they choose to do so.

The Thrusters are taken off the rack today, so you don’t have to worry about the Squat Clean portion.

We have added an optional finisher for those wanting a little extra. If you’ve been with us for a while, you will know our feelings on these 😉 We want the focus to be the lifting and we believe that, if done properly, no one should need to do anything else. But we get that there are a few reasons why a finisher may be appropriate, so we still throw them in there occasionally. Be sure to take some time from somewhere else in the workout, since we don’t allocate time for a finisher in the session plan.

 

Everyone: Typically, the Push Press portion of the movement is the inhibiting factor, so you can give athletes who know your Push Press numbers a good idea of where to ballpark your weight attempts based off that figure if they don’t know your Thruster max numbers.

Competitor & Rx’d: Shoot for a loading around or slightly above 85 percent across all sets.

Fitness: We want the second set of 3 to be heavier than the first, so each set in your workout today should be getting heavier. These athletes will often get better with more repetition, so if they don’t necessarily feel that great at a certain weight, have them repeat it and then add more. It isn’t likely that these athletes will be going too heavy in terms of your overall strength reserve (since technique will inhibit them), so they can afford a few more sets to work on positions if need be.

 

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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

30 Jun HOME WOD – Tuesday 30 June 2020

We are doubling up on running from yesterday. The same volume, delivered differently. This wasn’t a mistake. We don’t do this often, but it is a good challenge to see where you are mentally and physically with being uncomfortable.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

 

Daily Board

 

 

 

WARMUP

(5 min.) Quick Warm-up

5 x 10-m Shuttle runs.
10 Bootstrap squat stretches
5 x 10-m Shuttle runs.
10 Air squats
5 x 10-m Shuttle runs.
10 Jumping air squats

 

(15-20 min.) Project Inversion #13

Finale

3 x Max Handstand Hold
* Choose a position that they can maintain for longer than 30 sec. for each hold
* Scale as needed as per the first week – compare results.

 

For fun BONUS – Walking on Hands

10 Walk into Wall — Kick up 5-10 m away from wall and Handstand Walk into Wall
Rest
* Scale DOWN to 10 Slow Perfect Wall Climbs, or as Round the World Walks (Box or Pike)
20 Hand Plate Walks — Use 45 lb Plates on either side and walk right hand up, then across to the other side, left hand is up on the other plate
Rest
* Scale UP to Handstand Walking with plates as obstacles
* Scale DOWN to Box or Pike Plate Walks

 

WORKOUT PREP & WORKOUT

(10-15 min.) Prep for the Front Squats

Everyone

As a group, with a db or empty barbell, review the front squat as needed.

Front squat – pause front squat – flag-pole stretch – sots press

 

Then, perform:

20 Front squats
15 Front squats
10 Front squats
* Between each set, run 100-m at a moderate pace.
* Add load each round to work up to the workout load.

 

* Prep as needed for the workout.
* UL folk, work the air squat instead.

 

(10-15 min.) Perform the workout
* With time remaining, perform a cool down.

 

For Time

100 Air Squats
1 k Run


Scoring

Time to complete the workout

 

Scaling

Scale to 800 m, or modify to a row instead if possible.
Air squats: Reduce the reps as needed.

 

WOD Goal

We are doubling up on running from yesterday. The same volume, delivered differently. This wasn’t a mistake. We don’t do this often, but it is a good challenge to see where you are mentally and physically with being uncomfortable. If you are not on board with this, you can row instead (if possible). Ideally, you should all run. The squatting/running couplet is such a unique stimulus. The volume for the squats is low and moderate in load, which will mean they can race through these reps and get to the meat of the workout, the run.

 

This isn’t a sprint. It is a short workout, but not a sprint. People will want to be a little conservative out the gate. Perform the squats with intention, not 100% intensity. The loading should feel moderate for the first half, then challenging for the second half. Two sets is ideal, some will need to break it up into 3 or even 4. The goal is to finish the squats within 2.30 minutes. Top athletes will most likely go unbroken under 2 minutes.
We want the workout to be about the run. The squats will pre-fatigue them a little out the gate, but by the 400-m mark, they should find their groove and set into a solid pace for the remaining 600 m. Total times should range between 7-10 minutes.

For Time

70 Db Front Squats
1 k Run


Scoring

Time to complete the workout

 

Scaling

Scale to 800 m, or modify to a row instead if possible.
DB Front squats: First, scale to one dumbbell. Then, scale the reps as needed.

 

WOD Goal

We are doubling up on running from yesterday. The same volume, delivered differently. This wasn’t a mistake. We don’t do this often, but it is a good challenge to see where you are mentally and physically with being uncomfortable. If you are not on board with this, you can row instead (if possible). Ideally, you should all run. The squatting/running couplet is such a unique stimulus. The volume for the squats is low and moderate in load, which will mean they can race through these reps and get to the meat of the workout, the run.

This isn’t a sprint. It is a short workout, but not a sprint. People will want to be a little conservative out the gate. Perform the squats with intention, not 100% intensity. The loading should feel moderate for the first half, then challenging for the second half. Two sets is ideal, some will need to break it up into 3 or even 4. The goal is to finish the squats within 2.30 minutes. Top athletes will most likely go unbroken under 2 minutes.
We want the workout to be about the run. The squats will pre-fatigue them a little out the gate, but by the 400-m mark, they should find their groove and set into a solid pace for the remaining 600 m. Total times should range between 7-10 minutes.

 

For Time

35 Front Squats (135/95 lb.)
1 k Run


Scoring

Time to complete the workout

 

Scaling

Scale to 800 m, or modify to a row instead if possible.
Front squats: Scale the load as needed. An unbroken set of 10+ while fresh is the goal.

 

WOD Goal

We are doubling up on running from yesterday. The same volume, delivered differently. This wasn’t a mistake. We don’t do this often, but it is a good challenge to see where you are mentally and physically with being uncomfortable. If you are not on board with this, you can row instead (if possible). Ideally, you should all run. The squatting/running couplet is such a unique stimulus. The volume for the squats is low and moderate in load, which will mean they can race through these reps and get to the meat of the workout, the run.

This isn’t a sprint. It is a short workout, but not a sprint. People will want to be a little conservative out the gate. Perform the squats with intention, not 100% intensity. The loading should feel moderate for the first half, then challenging for the second half. Two sets is ideal, some will need to break it up into 3 or even 4. The goal is to finish the squats within 2.30 minutes. Top athletes will most likely go unbroken under 2 minutes.
We want the workout to be about the run. The squats will pre-fatigue them a little out the gate, but by the 400-m mark, they should find their groove and set into a solid pace for the remaining 600 m. Total times should range between 7-10 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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

29 Jun HOME WOD – Monday 29 June 2020

Today we have a combo of running and pressing. The workout is intended to be around 10-15 minutes.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

Daily Board

 

 

 

WARMUP

(10-15 min.) Warm-up

100-m run
10 Inchworms + push-up
10-20 Bird Peckers
10 Alt. Cossack Squat

 

200-m run
10 Plank shoulder taps
10 Alt. Air squat to up and over the fence

 

400-m run
10 Pike push-ups
10-20 Split leg good-mornings

 

(10 min.) Project Inversion Session #13

Round the Worlds

2 min. AMRAP Box Round the Worlds
Rest 1 min.
2 rounds

* Scale to Pike Round the Worlds
* Perform one set until failure one direction, then one set in the other and so on.

 

WORKOUT PREP & WORKOUT

Everyone

(10 min.) Pressing Prep

Review the PP and hold as needed.

Then, with a light set of dumbbells (one down from their workout weight) perform;
5 Press + 5 sec. hold at the top of each press
5 Push press
* Repeat with their workout weight

 

* For UL, have them perform pike push-ups and holds instead of the dumbbell work.

 

* Prep as needed for workout

(15-20 min.) Perform the workout

 

10 rounds

100-m Run
10 Pike Push-up
10 Pike Hold


Scoring

Time to complete the workout

 

Scaling

Run: Decrease the distance as needed.
* Ideally, keep the distance the same and reduce the total rounds to 7 or 8 if needed.

Pike push-up: Reduce the angle of your body. Then, scale to a push-up and it’s various scalings.
Pike hold: Scale as needed to a plank hold.

 

WOD Goal

The goal is to go straight from the run into the push presses and then without putting the dumbbells down, straight into the 10 sec hold. Everyone should be able to hold the dumbbells for 10sec without putting it down. Some people will be limited by your mobility. You should use a lighter load for both the push presses and the hold, or perform a one arm hold/dble hold instead.

There is no penalty for putting the dumbbells down during the push presses and hold, but try hold on to the dumbbells for the whole time, since you will get rest after this.
Each round should take no longer than 90 sec.-2 minutes. We have allocated up to 20 min to get it done. Top athletes will be able to complete the workout sub 15 minutes.

 

We are almost into July. These first two days of the week will be our last sessions of project inversion, as well as our offering of the unloaded version.
Today we have a combo of running and pressing. The workout is intended to be around 10-15 minutes. The volume per round is low to ensure the same intensity is maintained throughout the workout. The limiting factor will be the overhead hold, which is why we kept it short. Most athletes should be able to maintain the hold unbroken for the full 10 rounds.
NOTE: The hold is 10 sec. accumulative time. It needs to be done straight after the push presses. If you need to put it down during the 10 sec, your timer should pause and when you pick it back up again, you can resume your time. It is done with both dumbbells overhead.

 

10 rounds

100-m Run
10 DB Push Press
10 sec. DB Hold overhead


Scoring

Time to complete the workout

 

Scaling

Run: Decrease the distance as needed.
* Ideally, keep the distance the same and reduce the total rounds to 7 or 8 if needed.
Push press: Scale as needed. You should be able to perform 10 reps unbroken + the hold easily when fresh.
DB Hold: Ideally use the same load as the push press, but if you are so limited, you can try using a double hold with both hands on one dumbbell, or a one arm hold using a single dumbbell.

 

WOD Goal

 

The goal is to go straight from the run into the push presses and then without putting the dumbbells down, straight into the 10 sec hold. Everyone should be able to hold the dumbbells for 10sec without putting it down. Some people will be limited by your mobility. You should use a lighter load for both the push presses and the hold, or perform a one arm hold/dble hold instead.

There is no penalty for putting the dumbbells down during the push presses and hold, but try hold on to the dumbbells for the whole time, since you will get rest after this.
Each round should take no longer than 90 sec.-2 minutes. We have allocated up to 20 min to get it done. Top athletes will be able to complete the workout sub 15 minutes.

 

We are almost into July. These first two days of the week will be our last sessions of project inversion, as well as our offering of the unloaded version.
Today we have a combo of running and pressing. The workout is intended to be around 10-15 minutes. The volume per round is low to ensure the same intensity is maintained throughout the workout. The limiting factor will be the overhead hold, which is why we kept it short. Most athletes should be able to maintain the hold unbroken for the full 10 rounds.
NOTE: The hold is 10 sec. accumulative time. It needs to be done straight after the push presses. If you need to put it down during the 10 sec, your timer should pause and when you pick it back up again, you can resume your time. It is done with both dumbbells overhead.

10 rounds

100-m Run
10 DB Push Press (45/25 lb.)
10 sec. DB Hold overhead


Scoring

Time to complete the workout

 

Scaling

Run: Decrease the distance as needed.
* Ideally, keep the distance the same and reduce the total rounds to 7 or 8 if needed.
Push press: Scale as needed. You should be able to perform 10 reps unbroken + the hold easily when fresh.
DB Hold: Ideally use the same load as the push press, but if you are so limited, you can try using a double hold with both hands on one dumbbell, or a one arm hold using a single dumbbell.

 

WOD Goal

 

The goal is to go straight from the run into the push presses and then without putting the dumbbells down, straight into the 10 sec hold. Everyone should be able to hold the dumbbells for 10sec without putting it down. Some people will be limited by your mobility. You should use a lighter load for both the push presses and the hold, or perform a one arm hold/dble hold instead.

There is no penalty for putting the dumbbells down during the push presses and hold, but try hold on to the dumbbells for the whole time, since you will get rest after this.
Each round should take no longer than 90 sec.-2 minutes. We have allocated up to 20 min to get it done. Top athletes will be able to complete the workout sub 15 minutes.

 

We are almost into July. These first two days of the week will be our last sessions of project inversion, as well as our offering of the unloaded version.
Today we have a combo of running and pressing. The workout is intended to be around 10-15 minutes. The volume per round is low to ensure the same intensity is maintained throughout the workout. The limiting factor will be the overhead hold, which is why we kept it short. Most athletes should be able to maintain the hold unbroken for the full 10 rounds.
NOTE: The hold is 10 sec. accumulative time. It needs to be done straight after the push presses. If you need to put it down during the 10 sec, your timer should pause and when you pick it back up again, you can resume your time. It is done with both dumbbells overhead.

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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

27 Jun HOME WOD – Saturday 27 June 2020

Today’s workout is a chipper that starts out with a heavy posterior leg emphasis and ends with a challenging upper body push pull.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

Daily Board

 

 

 

WARMUP

(10 min.) Warm-up

Perform the cone Cone speed drill (if at home, perform it alone and pretend you have someone else there. Or, use a kid, or a dog!)

 

(5 min.) Quick Mobility

30 sec. Cat camel twerk
30 sec. Plane crash victim
30 sec. Inch worm to zombie pull
1-2 rounds – time permitting.

 

WORKOUT PREP & WORKOUT

Everyone

(10 min.) Upper body gymnastics prep

Perform as a group:
3-5 x 5 sec push-ups (5 sec descent, 5 sec pause at bottom, press up)
2-3 broad jumps
5 push-ups
2-3 broad jumps (further)
3-5 deficit push-ups

 

*Keep going on push ups until you cannot perform 3 in a row
*Keep going on jumps until you find your max distance, take around 50% of that for workout distance (eyeball it) – if you want to prescribe a more uniform distance, that is fine too.

 

Fully and Partially Loaded

(10 min.) Prep for workout

6 Deadlifts
6 alt DB snatches (3 each)
2-3 rounds

 

*Add weight as you go for FL.
*Set up push-up station

 

Unloaded

6 3-point floor touches
6 alt. Supine Leg lifts
2-3 rounds

 

* Prep as needed for the workout

 

(15 min.) Perform workout

 

60 3-pos floor Touches
40 Supine Leg Lifts
30 Deficit push-ups
20 Broad Jumps


Scoring

Time to complete the workout

 

Scaling

Supine leg lifts: Omit being in a supine plank and perform hip raises with or without the leg lift instead.
Deadlifts: Scale the load as needed. Sets of 15+ while fresh should be the goal.
Broad jump: aiming to target around 50% of maximum jump
Push-ups: Scale up or down in plate height to achieve rep ranges of 3-5 at a time, maximum being 7. Scale further to a regular push-up and scales associated with that.
Db snatches: Scale the load as needed.

 

WOD Goal

Deficit push-ups should be challenging and performed in sets of 5-7 during the workout. If you can do close to 10, make the push up deficit larger. Use books to create a deficit push-up.
Better times in this workout will be around the 8-10 minute range, ranging up towards 12 based on complexity of gymnastic upper body movement implemented.

 

60 DB Deadlifts
40 DB. Alt. Power Snatch (50/35 lb.)
30 Deficit push-ups
20 Broad Jumps


Scoring

Time to complete the workout

 

Scaling

Scale the reps for the dumbbell movements if your dumbbell is on the heavier side.
Deadlifts: Scale the load as needed. Sets of 15+ while fresh should be the goal.
Broad jump: aiming to target around 50% of maximum jump
Push-ups: Scale up or down in plate height to achieve rep ranges of 3-5 at a time, maximum being 7. Scale further to a regular push-up and scales associated with that.
Db snatches: Scale the load as needed.

 

WOD Goal

For the deadlifts, athletes will be able to complete the work in 2-3 sets. Even if you can go unbroken for all 50, perform one rest and then use that energy for the DB snatches to go unbroken. Snatches should be a weight you can move with and perform with maybe 1-2 rests during the set. This should be a light to moderate weight. For the broad jumps, we will establish a maximum distance in the warm up, so aim to exceed 50% of your best jump in each broad jump of the workout (20 total reps).

You can measure this off of the stall mats or with cones on the floor. Deficit push-ups should be challenging and performed in sets of 5-7 during the workout. If you can do close to 10, make the push up deficit larger.
Better times in this workout will be around the 8-10 minute range, ranging up towards 12 based on complexity of gymnastic upper body movement implemented.

 

The difference is the deadlift load. We know that 10 more reps will not match the difference in stimulus/load to that of the FL track, but we don’t want to rack up volume for volume’s sake.

50 Deadlifts (185/135 lb.)
40 DB. Alt. Power Snatch (50/35 lb.)
30 Deficit push-ups
20 Broad Jumps


Scoring

Time to complete the workout

 

Scaling

Deadlifts: Scale the load as needed. Sets of 15+ while fresh should be the goal.
Broad jump: aiming to target around 50% of maximum jump
Push-ups: Scale up or down in plate height to achieve rep ranges of 3-5 at a time, maximum being 7. Scale further to a regular push-up and scales associated with that.
Db snatches: Scale the load as needed.

 

WOD Goal

For the deadlifts, athletes will be able to complete the work in 2-3 sets. Even if you can go unbroken for all 50, perform one rest and then use that energy for the DB snatches to go unbroken. Snatches should be a weight you can move with and perform with maybe 1-2 rests during the set. This should be a light to moderate weight. For the broad jumps, we will establish a maximum distance in the warm up, so aim to exceed 50% of your best jump in each broad jump of the workout (20 total reps).

You can measure this off of the stall mats or with cones on the floor. Deficit push-ups should be challenging and performed in sets of 5-7 during the workout. If you can do close to 10, make the push up deficit larger.
Better times in this workout will be around the 8-10 minute range, ranging up towards 12 based on complexity of gymnastic upper body movement implemented.

Today’s workout is a chipper that starts out with a heavy posterior leg emphasis and ends with a challenging upper body push pull. Those who completed yesterday’s workout may feel your back sides lit from yesterday’s devils presses, so we will feature a bit more back and hamstring work in today’s warm up.
The first two movements of this workout, the DB deadlift and DB snatch will light up your athletes low back and hamstrings. This is intended on fatiguing them for the push-ups and broad jumps that are coming up next.
Deficit push ups are performed with each hand on a plate, elevating your body, but increasing your range of motion in the push up so that your chest is lower than your hands.
We encourage you to perform the broad jumps for quality rather than quantity.

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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

26 Jun HOME WOD – Friday 26 June 2020

After a bit of leg relief yesterday (as we hit the shoulders and forearms heavily), today will be on a leg stamina and endurance emphasis.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 


 

Daily Board

 

 

 

WARMUP

(5 min.) Warm-up

500 m Row – ascending easy to moderate pace – sub for 100 single-unders
10 DB Deadlifts – or good-mornings
10 DB Russian Swings – or plank ankle taps
10 Single DB Press – or pike push-ups

 

(10 min.) Project Inversion Session #12

Handstand Stability

10 Handstand Shoulder Shifts
Rest
10 Handstand Floaters
Rest
3 Rounds

* Scale UP to 10 Free-standing Kick-ups
* Scale DOWN to Box Handstand Shifts, or Pike Handstand Shifts

 

WORKOUT PREP & WORKOUT

(10 min.) Prep for the workout

Everyone

10/7 cal row – use workout pace for both rounds (20-30 DU- toe-taps)
5 Devils press – use workout load for the second round. (10 mountain climbers+5 kick-sits)
2 rounds

 

* Prep as needed for the workout

(18 min.) Perform the workout

 

WARMDOWN

Spend 2-3 min. Opening up back/shoulders in a back bridge position.

 

1-2-3-2-1 minutes

Toe-taps
10 Mountain Climbers + 10 Kick-sits


Scoring

Total number reps

 

Scaling

Toe-taps: If you are unable to jump, you can perform a low object step-up, or fast lateral step overs.
Mountain climbers: Reduce the ROM as needed.
Kick-sit: Modify to walking into each position, rather than jumping. Or, scale further to a 20 sec. Supine plank instead.

 

WOD Goal

Use any solid object for the toe-taps. Right + left leg = 1 rep. For the mountain climbers + kick-sits, you perform 10 MC + 10 kick sits on a continuous cycle for each given time parameter. Each set = 10 reps.

 

1-2-3-2-1 minutes

Double-unders
Devils Press


Scoring

Total number reps

 

Scaling

Double-unders: Use this method if you can perform at least 5 + reps unbroken consistently. Otherwise, it will only be frustrating for them. Scale to plate fast feet, or even something slightly higher to jump on (45 lb plate.)

 

WOD Goal

Today’s workout is a pyramid of time, where you start out with a minute at each movement, then with no rest, go into a straight 2 minutes of each movement, repeating for 3 minutes, and then back down to 2 minutes, with the final round of 1 minute. It is a total of 9 minutes at each movement, 18 minutes total.

After a bit of leg relief yesterday (as we hit the shoulders and forearms heavily), today will be on a leg stamina and endurance emphasis. The first movement is monostructural and is designed to be a steady grind. The most challenging station mentally will be the devil’s press, as you fatigue, each rep will become a challenge.

This combination of rowing/du and the devils press will blast both your legs and arms, so make sure that you are not going into the red zone on the row/du before hitting the devils press, however, watch out for sandbagging on the rower/du as well! We want them to feel as though your DP are challenged by the work you did prior and not like an “active recovery” on the rower/du.

We are featuring Project Inversion Session #12 today. Use it as a way to get some blood flowing through the shoulders and prep for today. If you are feeling a little beaten up, don’t challenge the movements too much for the inversion work. Scale down to match your level of tolerance.
* The devils press is done WITH a burpee.

You should aim to be consistent across the 18 minutes. The challenge here is to not go out too hot in the first minute. A good goal would be to maintain 20/12 cal. per minute on the rower, with a steady devils press pace. Some will be able to perform a big set of DP at the get to and then manageable sets thereafter (10+ per minute), or others will like to start out by performing sets of 8-12 from the get go, managing your work to rest ratio across the board.

For the PL folk, the double-unders will elicit a slightly different stimulus to the row. It will be a little harder to manage your breathing from the du into the DP, unless you pace yourself well on those double-unders, which might mean, intentionally taking breaks every 50 reps or so. A good average would be around 50 reps per minute, a little higher for others and a little lower for those who are just getting the hang of the movement.

1-2-3-2-1 minutes

Row for Cals.
Devils Press (40/25 lb.)


Scoring

Total number reps

 

Scaling

Row: As mentioned above, modify to double-under, or to the bike if possible.
Devils press: Either scale the load down, you should be able to work consistently without your form breaking down for at least 5+ reps in a row. Or, perform with one dumbbell. Choose whether you hold the DB in one hand or both hands. It doesn’t matter, just be consistent across the day.

 

WOD Goal

Today’s workout is a pyramid of time, where you start out with a minute at each movement, then with no rest, go into a straight 2 minutes of each movement, repeating for 3 minutes, and then back down to 2 minutes, with the final round of 1 minute. It is a total of 9 minutes at each movement, 18 minutes total.

After a bit of leg relief yesterday (as we hit the shoulders and forearms heavily), today will be on a leg stamina and endurance emphasis. The first movement is monostructural and is designed to be a steady grind. The most challenging station mentally will be the devil’s press, as you fatigue, each rep will become a challenge.

This combination of rowing/du and the devils press will blast both your legs and arms, so make sure that you are not going into the red zone on the row/du before hitting the devils press, however, watch out for sandbagging on the rower/du as well! We want them to feel as though your DP are challenged by the work you did prior and not like an “active recovery” on the rower/du.

We are featuring Project Inversion Session #12 today. Use it as a way to get some blood flowing through the shoulders and prep for today. If you are feeling a little beaten up, don’t challenge the movements too much for the inversion work. Scale down to match your level of tolerance.
* The devils press is done WITH a burpee.

You should aim to be consistent across the 18 minutes. The challenge here is to not go out too hot in the first minute. A good goal would be to maintain 20/12 cal. per minute on the rower, with a steady devils press pace. Some will be able to perform a big set of DP at the get to and then manageable sets thereafter (10+ per minute), or others will like to start out by performing sets of 8-12 from the get go, managing your work to rest ratio across the board.

For the PL folk, the double-unders will elicit a slightly different stimulus to the row. It will be a little harder to manage your breathing from the du into the DP, unless you pace yourself well on those double-unders, which might mean, intentionally taking breaks every 50 reps or so. A good average would be around 50 reps per minute, a little higher for others and a little lower for those who are just getting the hang of the movement.

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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

25 Jun HOME WOD – Thursday 25 June 2020

Today’s workout features a combination of a classic gymnastic benchmark, Cindy, with a Strongman exercise with a heavy emphasis. This combination of movements will be challenging, as the rounds of Cindy should be fast and metabolic, increasing heart rate and breathing and fatiguing the shoulders. The heavy farmer’s carries will make it challenging to breathe as the KBs or DBs will tax your shoulders and cores.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

Daily Board

 

 

 

WARMUP

(5 min.) Quick Warm-up – use dumbbell/object

 

Have them perform:

8 Air squats
4 Push-up, hop over db
Split stance rock to tall split stance kneel
4 Burpee, hop over db
1-2 rounds

 

(10 min.) Project Inversion Session #11

Endurance

45 seconds Handstand hold
15 seconds Rest
5 Rounds
* Scale UP to Wall Facing or Free-Standing
* Scale DOWN to Wall Walk up or Plank Hold

 

WORKOUT PREP & WORKOUT

Everyone

 

(10 min.) In pairs (or single, alternate movements) – Hold stretch for up to 1 min.

One person performs # reps of a movement, other performs stretch:
10 Ring rows/db bent over rows — flag pole stretch
20 Plank shoulder taps — wall slides
10 Air squats — bootstrap stretch (grab ankles, push hips into the air)

 

10 kip swings on pull up bar/renegade row — flexi swimmer stretch
5 tempo push-ups (3 second descent down, hand release at bottom, press out) — wall pec stretch
10 cossack squats — groiner stretch

 

(5 min.) Prep workout movements:

50 m Farmer’s carry
Mini round of Cindy (2-4-6) – use workout mods here.
3 rounds

 

*Add weight onto farmer’s each round until at workout weight

 

(25 min.) Perform workout

 

5-4-3-2-1

Rounds of
V-ups
10 Push-ups
15 Air-Squats

 

200-m Object Carry between each round.


Scoring

Time to complete the workout

 

Scaling

Push-ups: Scale to hands on an elevated surface, or to kneeling push-ups. Try something different today.

Air squats: Scale reps.

* Scale reps as needed to 4-8-12.

V-ups: Scale to a V-up with knee tuck

 

WOD Goal

Today’s workout features a combination of a classic gymnastic benchmark, Cindy, with a Strongman exercise with a heavy emphasis. This combination of movements will be challenging, as the rounds of Cindy should be fast and metabolic, increasing heart rate and breathing and fatiguing the shoulders. The heavy farmer’s carries will make it challenging to breathe as the KBs or DBs will tax your shoulders and cores.

You will perform 5 rounds of Cindy to start out. One round of Cindy is 5 pull-ups, 10 push-ups, 15 squats. Then you perform a 200 m farmer’s carry. Upon return, you perform 4 rounds of cindy and another 200-m farmer’s carry. Repeating with 3, 2, and 1, ending in one final farmer’s carry. This is a total of 15 rounds of Cindy and 1k of farmer’s walking.

We are recommending the load be 32/24 kg (Kb) for your rx’d folk. Scale down from there. Use dumbbells if needed.

Use Cindy as a way to break up the farmer’s carries, as these will be the most challenging portion of the workout for most. These carries are much more mental than physical – encourage your athletes to hang on longer than you think you can!

The following resource talks about the benefits and the areas worked of the farmer’s carry. Use it to provide some insight to your athletes as you perform your mobility today, but also as background for your cues as you walk! Shoulders back, abs braced, and fast feet to reduce time under tension!

5-4-3-2-1

Rounds of
6 Alt. Renegade Rows
10 Push-ups
15 Air-Squats

 

200-m Farmers Carry between each round.


Scoring

Time to complete the workout

 

Scaling

Push-ups: Scale to hands on an elevated surface, or to kneeling push-ups. Try something different today.

Air squats: Scale reps.

* Scale reps as needed to 4-8-12.

Renegade rows: Reduce reps as needed.

 

WOD Goal

Today’s workout features a combination of a classic gymnastic benchmark, Cindy, with a Strongman exercise with a heavy emphasis. This combination of movements will be challenging, as the rounds of Cindy should be fast and metabolic, increasing heart rate and breathing and fatiguing the shoulders. The heavy farmer’s carries will make it challenging to breathe as the KBs or DBs will tax your shoulders and cores.

You will perform 5 rounds of Cindy to start out. One round of Cindy is 5 pull-ups, 10 push-ups, 15 squats. Then you perform a 200 m farmer’s carry. Upon return, you perform 4 rounds of cindy and another 200-m farmer’s carry. Repeating with 3, 2, and 1, ending in one final farmer’s carry. This is a total of 15 rounds of Cindy and 1k of farmer’s walking.

We are recommending the load be 32/24 kg (Kb) for your rx’d folk. Scale down from there. Use dumbbells if needed.

Use Cindy as a way to break up the farmer’s carries, as these will be the most challenging portion of the workout for most. These carries are much more mental than physical – encourage your athletes to hang on longer than you think you can!

The following resource talks about the benefits and the areas worked of the farmer’s carry. Use it to provide some insight to your athletes as you perform your mobility today, but also as background for your cues as you walk! Shoulders back, abs braced, and fast feet to reduce time under tension!

5-4-3-2-1

Rounds of Cindy
5 Pull-ups
10 Push-ups
15 Air Squats

 

200-m Farmers Carry between each round. (heavy)


Scoring

Time to complete the workout

 

Scaling

Push-ups: Scale to hands on an elevated surface, or to kneeling push-ups. Try something different today.

Air squats: Scale reps.

* Scale reps as needed to 4-8-12.

Pull-ups: Find a version that is accessible and allows them to perform 5 unbroken each time. Either jumping pull-ups, or ring rows.

Farmers carry: Keep the load as heavy as possible. Goal is to perform each 200 m with no more than 2-3 breaks.

 

WOD Goal

Today’s workout features a combination of a classic gymnastic benchmark, Cindy, with a Strongman exercise with a heavy emphasis. This combination of movements will be challenging, as the rounds of Cindy should be fast and metabolic, increasing heart rate and breathing and fatiguing the shoulders. The heavy farmer’s carries will make it challenging to breathe as the KBs or DBs will tax your shoulders and cores.

You will perform 5 rounds of Cindy to start out. One round of Cindy is 5 pull-ups, 10 push-ups, 15 squats. Then you perform a 200 m farmer’s carry. Upon return, you perform 4 rounds of cindy and another 200-m farmer’s carry. Repeating with 3, 2, and 1, ending in one final farmer’s carry. This is a total of 15 rounds of Cindy and 1k of farmer’s walking.

We are recommending the load be 32/24 kg (Kb) for your rx’d folk. Scale down from there. Use dumbbells if needed.

Use Cindy as a way to break up the farmer’s carries, as these will be the most challenging portion of the workout for most. These carries are much more mental than physical – encourage your athletes to hang on longer than you think you can!

The following resource talks about the benefits and the areas worked of the farmer’s carry. Use it to provide some insight to your athletes as you perform your mobility today, but also as background for your cues as you walk! Shoulders back, abs braced, and fast feet to reduce time under tension!

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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

24 Jun HOME WOD – Wednesday 24 June 2020

The goal is to run hard! For all four efforts. For the first couplet, most athletes will have roughly around 90 sec. To perform their sit-up version. The goal should be to accumulate 20 + reps within this time. For the second couplet, they will have around 2 minutes. Upwards of 30+ swings will be possible.

They should spend the time they are performing these movements to try catch their breath, so they can hit the run hard again. This means relaxing into the movements in a way that allows this. They won’t make full recoveries by any means, but if they resist and take short quick breaths, it will be harder to push in those last two 400 m efforts.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 


 

Daily Board

 

 

 

WARMUP

(10 min.) Warm-up – if you can’t partner up, alternate movements.

 

EMOM 10 Alternating
Partner 1: 45 sec. Running Drill
Partner 2: 45 sec. Slam Ball or DB Slam Movement
*5 rounds each

 

Running/slam ball movements per round:
Round 1 – shuttle runs & slam ball deadlifts
Round 2 – backwards running & slam ball goblet squats
Round 3 – side shuffle & slam ball presses
Round 4 – high knees & slam balls
Round 5 – butt kickers & slam balls

 

(5 min.) Quick Mobility

3 reps each side – Supine bridge w. reach (10 sec hold at each side)
Down dog to cobra
6 reps – lying wall hands to toes
2 rounds

 

WORKOUT PREP & WORKOUT

(10-15 min.) GHD Skill Work

Everyone together:
30 sec. Superman hold
30 sec. Deadbugs

 

Together or two groups:
10 reps Back extension OR Jefferson curl (if no GHDs)
10-20 reps Heel touches (use crack in the floor)

 

10 reps hip extension OR plate good mornings (if no GHDs)
10 reps GHD sit ups (limited or full ROM)

 

(5-10 min.) Prep for the workout

10 reps of each movement
Mb sit-up to throw/Db sit-up + press/Sit-up
Kb swing/DB swing/good-mornings

 

* Prep as needed for the workout.

(18 min.) Perform workout

 

2 rounds

200-m Run
with what time is remaining of
3 min. perform AMRAP Sit-ups
rest 1 min.

 

2 rounds

400-m Run
with what time is remaining of 4 min.
perform AMRAP Good-mornings
rest 1 min.


Scoring

Total number of reps performed of sit-ups and swings – across all rounds.

 

Scaling

Ideally everyone should run, but if you need to modify, use a 250-m and 500-m row instead.

Sit-up: Modify to a seated position feet/knee raise off the ground.

Good-mornings: adjust ROM to accommodate mobility limitations.

 

WOD Goal

The goal is to run hard! For all four efforts. For the first couplet, most athletes will have roughly around 90 sec. To perform your sit-up version. The goal should be to accumulate 20 + reps within this time. For the second couplet, you will have around 2 minutes. Upwards of 30+ swings will be possible.

You should spend the time you are performing these movements to try catch your breath, so you can hit the run hard again. This means relaxing into the movements in a way that allows this. You won’t make full recoveries by any means, but if you resist and take short quick breaths, it will be harder to push in those last two 400 m efforts.

 

Add load to the good-mornings if possible.

2 rounds

200-m Run
with what time is remaining of
3 min. perform AMRAP 10 Sit-up + 5 DB Seated Press
rest 1 min.

 

2 rounds

400-m Run
with what time is remaining of 4 min.
perform AMRAP Db Swings
rest 1 min.


Scoring

Total number of reps performed of sit-ups and swings – across all rounds.

 

Scaling

Ideally everyone should run, but if you need to modify, use a 250-m and 500-m row instead.

Sit-up + DB Seated Press: Omit the press portion.

DB Swing: Reduce to a russian swing.

 

WOD Goal

Today’s workout features some running to loosen the legs up and two different anterior chain (front of the body) hip flexion (closing) movements. Hips are the predominant driver in the sit-up and swings, but abdominals will be firing too, as you should be bracing!

The first couplet is 3 minutes of work followed by 1 minute of rest for three rounds, where athletes run 200 m and then perform sit-ups with the remaining time in 2 minutes, a total of 8 minutes for this section.

After the 1 minute rest of the first couplet, the second couplets work time is 4 minutes followed by 1 minute of rest for 2 rounds, a total of 8 minutes of work but 10 total minutes. Athletes will run a 400 m and then return and perform AMRAP swings for the remainder of the window of time.

 

The goal is to run hard! For all four efforts. For the first couplet, most athletes will have roughly around 90 sec. To perform your sit-up version. The goal should be to accumulate 20 + reps within this time. For the second couplet, you will have around 2 minutes. Upwards of 30+ swings will be possible.

You should spend the time you are performing these movements to try catch your breath, so you can hit the run hard again. This means relaxing into the movements in a way that allows this. You won’t make full recoveries by any means, but if you resist and take short quick breaths, it will be harder to push in those last two 400 m efforts.

For the PL sit-up + press, perform 10 sit-ups + 5 seated DB press (both hands on db). Count each rep as 1 rep. If you are able to sit-up with your db, then you can perform it as a DB sit-up + seated press. We suspect this might be too heavy for most people however.

 

2 rounds

200-m Run
with what time is remaining of
3 min. perform AMRAP Mb Sit-up + Throw to wall
rest 1 min.

 

2 rounds

400-m Run
with what time is remaining of 4 min.
perform AMRAP Kb Swings
rest 1 min.


Scoring

Total number of reps performed of sit-ups and swings – across all rounds.

 

Scaling

Ideally everyone should run, but if you need to modify, use a 250-m and 500-m row instead.

Mb sit-up to throw: Reduce the mb load, then omit the throw if needed.

Kb swing: Reduce the load, then perform russian swings if needed.

 

WOD Goal

Today’s workout features some running to loosen the legs up and two different anterior chain (front of the body) hip flexion (closing) movements. Hips are the predominant driver in the sit-up and swings, but abdominals will be firing too, as you should be bracing!

The first couplet is 3 minutes of work followed by 1 minute of rest for three rounds, where athletes run 200 m and then perform sit-ups with the remaining time in 2 minutes, a total of 8 minutes for this section.

After the 1 minute rest of the first couplet, the second couplets work time is 4 minutes followed by 1 minute of rest for 2 rounds, a total of 8 minutes of work but 10 total minutes. Athletes will run a 400 m and then return and perform AMRAP swings for the remainder of the window of time.

 

The goal is to run hard! For all four efforts. For the first couplet, most athletes will have roughly around 90 sec. To perform your sit-up version. The goal should be to accumulate 20 + reps within this time. For the second couplet, you will have around 2 minutes. Upwards of 30+ swings will be possible.

You should spend the time you are performing these movements to try catch your breath, so you can hit the run hard again. This means relaxing into the movements in a way that allows this. You won’t make full recoveries by any means, but if you resist and take short quick breaths, it will be harder to push in those last two 400 m efforts.

 

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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE