21 Sep HOME WOD – Monday 21 September 2020
CrossFit Plett, Home Workouts, WodBlog | AdminFor everyone, the goal today should be to go to muscular failure on each movement. This is not usually what we suggest in a chipper, but it is good to mix it up every now and then. So, this means that rather than picking a rep scheme you can maintain for each movement, you should go to failure for each set. Your sets will decrease as fatigue sets in, but that is ok.
Briefing video
Daily Board
WARMUP
(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)
(10-15 min.) Project Inversion Session #7
Halfway Test
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 their first week.
WORKOUT PREP & WORKOUT
(10 min.) Prep for the workout
Everyone
As a group, review all the movements and their standards.
* Start with an easy version on the ring rows and sit-ups first, then, have them perform 5-10 reps of everything as they are going to do it in the workout.
* Prep as needed
(15 min.) Perform workout
WARMDOWN
1 min. Each side. Side pole stretch
1 min. Quad pose to hip lifts
60 Push-up
60 Plank Ankle-taps
40 Object jump overs (20 in.)
40 Sit-ups
Scoring
Time to complete the workout.
Scaling
Push-ups: Scale to elevated hands, then to a kneeling or supported push-up.
Weighted sit-ups: Scale load as needed, or omit load and increase reps to 40 if needed.
Plank ankle taps: Sub for a plank reach under the body instead if reaching your ankle is not possible.
Jump-overs: Sub object toe taps or walking lunges if jumping is not an option.
WOD Goal
For everyone, the goal today should be to go to muscular failure on each movement. This is not usually what we suggest in a chipper, but it is good to mix it up every now and then. So, this means that rather than picking a rep scheme you can maintain for each movement, you should go to failure for each set. Your sets will decrease as fatigue sets in, but that is ok.
For most people, the limiting factor will be the push-ups and ring rows. Challenge your version you do today. You should be able to do at least 10 unbroken while fresh. The jump-overs will tax your lungs as well as your legs, but you should be able to plug away at all 40 without too much pause. Depending on the load you use for the sit-ups, these will most likely be broken into 3-4 sets.
We have allocated 15 min. to get it done. This is a generous time cap and you probably won’t need this long. Most people will take around 12+/- min., and top athletes a little quicker.
60 Push-up
50 Alt. Renegade Row
40 Object jump overs (20 in.)
30 Weighted Sit-ups
Scoring
Time to complete the workout.
Scaling
Push-ups: Scale to elevated hands, then to a kneeling or supported push-up.
Weighted sit-ups: Scale load as needed, or omit load and increase reps to 40 if needed.
Renegade rows: If dumbbell load cannot be changed, reduce the reps to 40. Then, modify to a chainsaw.
WOD Goal
For everyone, the goal today should be to go to muscular failure on each movement. This is not usually what we suggest in a chipper, but it is good to mix it up every now and then. So, this means that rather than picking a rep scheme you can maintain for each movement, you should go to failure for each set. Your sets will decrease as fatigue sets in, but that is ok.
For most people, the limiting factor will be the push-ups and ring rows. Challenge your version you do today. You should be able to do at least 10 unbroken while fresh. The jump-overs will tax your lungs as well as your legs, but you should be able to plug away at all 40 without too much pause. Depending on the load you use for the sit-ups, these will most likely be broken into 3-4 sets.
We have allocated 15 min. to get it done. This is a generous time cap and you probably won’t need this long. Most people will take around 12+/- min., and top athletes a little quicker.
The only difference for these athletes is we have subbed out the rows for renegade rows. you will use your dumbbell for the sit-ups. If you are struggling to perform you with your load, you could perform the first 15 with and the second 15 without. Find an object that you can jump on and/or over. If you only have your dumbbells, place you 1-2 ft apart and have you jump over both for one rep.
60 Push-up
50 Inverted Ring Row
40 Box Jump-overs (20 in.)
30 Weighted Sit-ups
Scoring
Time to complete the workout.
Scaling
Push-ups: Scale to elevated hands, then to a kneeling or supported push-up.
Weighted sit-ups: Scale load as needed, or omit load and increase reps to 40 if needed.
Inverted rows: Decrease the angle of the body to make the movement easier.
Box Jump-overs: Use a lower box, or modify to a step-up and over.
WOD Goal
For everyone, the goal today should be to go to muscular failure on each movement. This is not usually what we suggest in a chipper, but it is good to mix it up every now and then. So, this means that rather than picking a rep scheme you can maintain for each movement, you should go to failure for each set. Your sets will decrease as fatigue sets in, but that is ok.
For most people, the limiting factor will be the push-ups and ring rows. Challenge your version you do today. You should be able to do at least 10 unbroken while fresh. The jump-overs will tax your lungs as well as your legs, but you should be able to plug away at all 40 without too much pause. Depending on the load you use for the sit-ups, these will most likely be broken into 3-4 sets.
We have allocated 15 min. to get it done. This is a generous time cap and you probably won’t need this long. Most people will take around 12+/- min., and top athletes a little quicker.
Today consists of a chipper that involves a good combination of pushing/pulling/jumping and lightly loaded hip hinging. The overall volume is moderate-high, but the given volume for each movement is relatively moderate. We put the push-ups first since these are a road-block for many. Performing you while you are fresh will allow your athletes to complete you in manageable sets.
For the weighted sit-ups, choose a piece of equipment/load that you think is appropriate for 30 reps. A med ball or dumbbell would both work.
For the inverted ring rows; your body should ideally be parallel to the ground or your feet should be higher than your head for an additional challenge. To achieve this, have you place your feet on a box so that when you are holding onto your rings, your body is either parallel to the ground or slightly inverted.
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.
