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09 Sep HOME WOD – Tuesday 8 September 2020

Today is a simple couplet. It is a moderate/heavy load combined with a highly metabolic gymnastics movement. We can vaguely remember CrossFit.com posting a workout with these movements in many moons ago. We remember being allowed to use a rack and we remember it being pretty awful! You guys don’t get to use a rack today, it will be even more fun (awful). We programmed six rounds because it isn’t five rounds, and four wasn’t enough 😉

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

Daily Board

 

 

 

WARMUP

(5+ min.) Set the clock for 4-5min. Have them run/jumping jack on the spot or whatever you like for roughly 5 min. Change it up! Then, on your call of ‘drop’ (or use whatever cue/word you like), have them perform 4 mountain climbers.
* Switch up the time between mountain climbers, making it shorter as the time gets on. You can also do it to music and whenever you turn the music off, they perform the burpees, then go back to whatever movement they were doing.

 

(10-15 min.) Project Inversion Session #1

 

6 Rounds

Opposite Tabata

10 sec. Handstand Hold
20 sec. Rest

* Scale UP to Wall Facing, or Free-Standing
* Scale DOWN to Walk Up Wall Holds

 

Handstand Hold Test

1 Max Hold for time

*Find a modification that they can hold for at least 15 seconds or longer.

 

WORKOUT PREP & WORKOUT

Everyone

(5 min.) Review push press with an empty barbell/pvc/dumbbell or broomstick
Press – push press
* Go over barbell/dumbbell cycling here.

 

(10-15 min) Prep for workout

7 push press/3-4 wall climbs
Every 90 sec. for 4 rounds
5 push press/2 wall climbs
Every minute for 3 rounds
* Add load each round
* Aim to go PAST their working weight for the last 2 rounds, which means the first set of 5 should be at their working weight.

 

* Bring the load back to their working weight and prep as needed for the workout.

 

(10-15 min.) Perform workout

 

6 Rounds

Wall Climbs
10 burpee


Scoring

Time to complete the workout

 

Scaling

Burpee: Scale to 7-8 reps per round. Or, scale to a kick-back.

Wall climbs: Scale the reps as needed. Scale the distance you climb. Then, scale to 8 pike round the worlds.

 

WOD Goal

Today’s goal is to get those push press/wall climbs done unbroken every round. This will be really challenging for those who are on the cusp of doing the rx’d loads. Even if it means you need to slow down your burpees a little to catch your breath and shake out your arms a little before you go again, that is fine. Make the focus the push press. The load is intended to be moderate to heavy. For some moderate, for others heavy. The sets of 5/10 might feel pretty good or manageable for the first few rounds and then get pretty spicy after that. This is where the real work in holding on to that barbell/dumbbells comes in. Encourage people to try not to put it down! People can always get 10 burpees done one way or another. If you are slow in you today, that’s ok.

A goal time for you top athletes should be around 8-9 min. For the few athletes who can move the load with ease, you will go a little faster. Majority of you will take around 12 min. Enforce that as the time cap, or let you go up until 15 min if you think it’s appropriate. Sometimes it is important to let you finish rather than giving you an easy out to time cap you. It is ok to let you do this from time to time.

 

We have included 10-15 min. of shoulder stability/mobility work in the warmup. Make sure your athletes take this seriously and be sure to get it done.

Also, Today is the first day of Project inversion. We will begin the month by establishing a handstand hold baseline and aim to work on strength in this area for the month. The project will require no equipment and we will have scaling options for those who can’t get inverted. This means that everyone can still do it from your homes if you are still in this phase of social distancing.

 

This workout is a close resemblance to the original today. Those wall climbs aim to help strengthen shoulder endurance as well as midline strength.

 

6 Rounds

10 DB Push Press
10 burpee


Scoring

Time to complete the workout

 

Scaling

This workout is a close resemblance to the original today. Those wall climbs aim to help strengthen shoulder endurance as well as midline strength.

 

WOD Goal

We have included 10-15 min. of shoulder stability/mobility work in the warmup. Make sure your athletes take this seriously and be sure to get it done.

Also, Today is the first day of Project inversion. We will begin the month by establishing a handstand hold baseline and aim to work on strength in this area for the month. The project will require no equipment and we will have scaling options for those who can’t get inverted. This means that everyone can still do it from your homes if you are still in this phase of social distancing.

 

Today is a simple couplet. It is a moderate/heavy load combined with a highly metabolic gymnastics movement. We can vaguely remember CrossFit.com posting a workout with these movements in many moons ago. We remember being allowed to use a rack and we remember it being pretty awful! You guys don’t get to use a rack today, it will be even more fun (awful). We programmed six rounds because it isn’t five rounds, and four wasn’t enough 😉

Today’s goal is to get those push press/wall climbs done unbroken every round. This will be really challenging for those who are on the cusp of doing the rx’d loads. Even if it means you need to slow down your burpees a little to catch your breath and shake out your arms a little before you go again, that is fine. Make the focus the push press. The load is intended to be moderate to heavy. For some moderate, for others heavy. The sets of 5/10 might feel pretty good or manageable for the first few rounds and then get pretty spicy after that. This is where the real work in holding on to that barbell/dumbbells comes in. Encourage people to try not to put it down! People can always get 10 burpees done one way or another. If you are slow in you today, that’s ok.

A goal time for you top athletes should be around 8-9 min. For the few athletes who can move the load with ease, you will go a little faster. Majority of you will take around 12 min. Enforce that as the time cap, or let you go up until 15 min if you think it’s appropriate. Sometimes it is important to let you finish rather than giving you an easy out to time cap you. It is ok to let you do this from time to time.

6 Rounds

5 Push Press (155/105 lb.)
10 Burpee


Scoring

Time to complete the workout

 

Scaling

Burpee: Scale to 7-8 reps per round. Or, scale to a kick-back.

Push Press: Scale the load to something challenging for 5 reps.

 

WOD Goal

Today’s goal is to get those push press/wall climbs done unbroken every round. This will be really challenging for those who are on the cusp of doing the rx’d loads. Even if it means you need to slow down your burpees a little to catch your breath and shake out your arms a little before you go again, that is fine. Make the focus the push press. The load is intended to be moderate to heavy. For some moderate, for others heavy. The sets of 5/10 might feel pretty good or manageable for the first few rounds and then get pretty spicy after that. This is where the real work in holding on to that barbell/dumbbells comes in. Encourage people to try not to put it down! People can always get 10 burpees done one way or another. If you are slow in you today, that’s ok.

A goal time for you top athletes should be around 8-9 min. For the few athletes who can move the load with ease, you will go a little faster. Majority of you will take around 12 min. Enforce that as the time cap, or let you go up until 15 min if you think it’s appropriate. Sometimes it is important to let you finish rather than giving you an easy out to time cap you. It is ok to let you do this from time to time.

We have included 10-15 min. of shoulder stability/mobility work in the warmup. Make sure your athletes take this seriously and be sure to get it done.

Also, Today is the first day of Project inversion. We will begin the month by establishing a handstand hold baseline and aim to work on strength in this area for the month. The project will require no equipment and we will have scaling options for those who can’t get inverted. This means that everyone can still do it from your homes if you are still in this phase of social distancing.

Today is a simple couplet. It is a moderate/heavy load combined with a highly metabolic gymnastics movement. We can vaguely remember CrossFit.com posting a workout with these movements in many moons ago. We remember being allowed to use a rack and we remember it being pretty awful! You guys don’t get to use a rack today, it will be even more fun (awful). We programmed six rounds because it isn’t five rounds, and four wasn’t enough 😉

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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07 Sep HOME WOD – Monday 7th September 2020

We have incorporated an incremental ladder for front squats and bulgarian lunges. Both are for reps/volume. We have capped the unloaded to a time limit, otherwise if we did it to failure, it could go on for a while.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

 

Daily Board

 

 

 

 

 

 

WARMUP

(10 min.) Warm-up

Low crouched side shuffles: 4 x 10 m
20 Walking lunges
10 Alt. cossack squats
10 Alt. warrior stretches (hold 3-5 sec. Each side)
2-3 rounds

 

(5 min.) Additional quick mobility

With a pvc/broomstick, perform:

30 sec.-1 min. Each side Front rack stretch
1 min dynamic frog stretch or quad rock.
1 min. Ankle stretch each side

 

WORKOUT PREP & WORKOUT

(15 min.) Prep for front squats

Review the front squat as needed with a pvc, barbell/dumbbell.

 

Fully Loaded

5 Front squats
2 sets
3 Front squats
3 sets
* Incrementally add weight across the 5 sets. The last set should be heavy and that should be their starting weight for the first set of 5.

 

Partially Loaded

With whatever dumbbell set they have, perform 4-6 reps to prep, then have them start their first set. It may take a while with rest to complete the workout.

 

Unloaded

Review the bulgarian lunge and perform 6 reps each side. If they have load, have them perform an additional set to get comfortable with using that.

 

* Everyone, prep as needed!

 

(20-25 min.) Perform front squat sets
* Perform a set every 4 or so minutes.

 

(10 min.) Prep and perform optional finisher

 

Fully Loaded

Tabata front squats (45/35 lb.)

 

Partially Loaded

Tabata Single DB goblet squat

 

Unloaded

Bottom-to-bottom tabata air squats

* Rest is at the bottom of the squat.

 

As far as possible in 10-12 minutes

Bulgarian Lunge Ladder
3-6-9-12-15

 

Optional Finisher
Bottom-to-bottom tabata squats


Scoring

Score all loads of the 6 sets of front squats.

Score tabata front squats as lowest rep count per set. (see above explanation)

 

Scaling

Scale the movement to an elevated back lunge, or a reverse lunge.

 

WOD Goal

Most athletes should shoot for the round of 30. While it is an amrap, speed shouldn’t be the first goal. Quality of reps should be. Since it is the only movement, you will start fatiguing around the set of 21, but should still be able to push through for one or two more big sets.

 

We have incorporated an incremental ladder for front squats and bulgarian lunges. Both are for reps/volume. We have capped the unloaded to a time limit, otherwise if we did it to failure, it could go on for a while. For the PL athletes, the intention is to rack up some volume at a light-moderate weight. It isn’t for time, so resting between sets will be important to get the most out of the workout. The bulgarian reps are done as reps each side.

NOTE: For the optional finisher; tabata front squat: Score = lowest rep count per set. (if you do 15 one set and 20 another, your score is 15).

 

DB Front Squat
2-4-6-8-10…..
until they can’t perform any more unbroken sets

 

Optional Finisher
DB Tabata Front Squat


Scoring

Score all loads of the 6 sets of front squats.

Score tabata front squats as lowest rep count per set. (see above explanation)

 

Scaling

Scale to single dumbbell if needed.

 

WOD Goal

You should aim to get over the set of 12 reps. Your goal is to get each set done as quickly as possible, while still moving well. Recover, and go again. Your rest should be as long as you feel recovered to go again, but not too long that you could keep going further than a set of 30+.

 

We have incorporated an incremental ladder for front squats and bulgarian lunges. Both are for reps/volume. We have capped the unloaded to a time limit, otherwise if we did it to failure, it could go on for a while. For the PL athletes, the intention is to rack up some volume at a light-moderate weight. It isn’t for time, so resting between sets will be important to get the most out of the workout. The bulgarian reps are done as reps each side.

NOTE: For the optional finisher; tabata front squat: Score = lowest rep count per set. (if you do 15 one set and 20 another, your score is 15).

 

Front Squat
5-3-3-1-1-1

 

Optional Finisher
Tabata Front Squat


Scoring

Score all loads of the 6 sets of front squats.

Score tabata front squats as lowest rep count per set. (see above explanation)

 

Scaling

Scale load as needed

 

WOD Goal

The goal is to go as heavy as you can across all 6 sets. Top athletes should know your numbers and know what this will look like. Others might know what you have done in the past, or what you are capable of. A good rule of thumb for you is to work as close to failure as possible on all sets. If you fail a set, that is fine, you can always take some load off and work your way back up. If you go too light however, you have missed the intended stimulus.

Heavy Front Squats for the first day of June! For the most part, the way we like to approach a heavy day is by trying to get as much volume done with a heavy load as possible. This means that for a given workout, we like to see ALL the reps prescribed done as heavy as the athlete can go. We get more bang for our buck this way.

Some days we work up to a heavy load for a given rep scheme and then it is ok to slowly add weight for each set. The focus for these days is time under tension (being under some load) and technical practise. While this might help with some strength gains, it isn’t the goal today.

The finisher is optional. This will mean you need to hustle after your lifting sets. We don’t like to take time out from the lifting sets, since that is the main focus for the day, but we get that sometimes it’s fun to get a little sweaty afterwards. Feel free to omit it and spend the extra 10 min. on recovery during the lifts OR on the prep part working up to your starting weight.

 

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 Sep HOME WOD – Saturday 5 September 2020

The goal is for you to try complete the workout as rx’d as possible. Or, at least one portion of it as rx’d. Some might not be able to perform all the runs rx’d, but can do the pull-ups / burpees and vice versa. The majority however will probably be able to do the running and not the pull-up / burpee.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

Daily Board

 

 

 

 

WARMUP

(5-10 min.) Dynamic mobility to warm-up

For each direction perform 10-20 reps
Wall facing both directions – lateral swings
Forward facing swings (wall by side)
Backwards swings (wall facing)
Ankle circles
Hip Circles (up and over fence but more dynamic)

10 reps each Shoulder sequence

 

(10 min) Running prep

Run 200 m.

Then, perform:
5 x 50-m sprints from a crouched position
* Use 75-80 effort -no need for 100% efforts here.

 

WORKOUT PREP & WORKOUT

 

Fully Loaded

(10 min.) Prep for pull-ups and workout

* Jump up to pull-up bar, swing, twist body and stretch out shoulders for 15-30 sec.

Then perform;
10 sec. hold chin over the bar + 3 jump up slow lower negatives
Rest 1-2 min.
10 sec. hang + 3 strict pull-ups (SCALE back to slow lower negatives)
Rest 1-2 min.

Then perform:
6-7 burpee pull-ups – time how long it takes and adjust reps from there.

* Prep as needed for workout

 

Partially Loaded and Unloaded

Perform 5 x 6 point burpees. Hold positions for 2 sec.

 

Then, perform 10 x Max height standing jumps.
* Use a piece of chalk or something else to mark a spot on the wall.
* Rest as needed between efforts

 

Then, perform:
6-7 burpee to target – time how long it takes and adjust reps from there.

(20 min.) Perform workout

 

10 rounds (20 min.)

Odd min: Run 200 m

Even min: 8 Burpee Jump to Target

 

Scoring

Work completed
* Post modifications to comments.

 

Scaling

Run: Reduce to 150-m, then 100-m. Or, modify to double-unders if you didn’t switch yesterday up to double-unders.

Burpee to target: reduce the reps to 5-6. Then, omit the target. Lastly, modify to a kick-back.

 

WOD Goal

The goal is for you to try complete the workout as rx’d as possible. Or, at least one portion of it as rx’d. Some might not be able to perform all the runs rx’d, but can do the pull-ups/burpees and vice versa. The majority however will probably be able to do the running and not the pull-up/burpee

As a rule of thumb for the running; you should be able to run a moderately hard pace each round and maintain that pace for the whole 10 rounds. We are not saying this should be easy, it will start to get hard for sure, mainly because of the accumulated fatigue after 5 or 6 rounds.

For the burpee pull-ups, the burpee allows a quick break from the pulling, which enables them to be able to perform all reps unbroken and relatively quickly. You can jump straight into the pull-up if you want.

The running is going to jack up your heart rate each round. You will most likely only have between 10-15 sec. rest before you need to do the pull-ups, which will make these harder to perform. If done quickly, the burpee pull-ups/burpees can be done in 40 sec., giving you a slightly bigger rest before you need to go again.
The only difference is the lack of the pull-up. Rather than adding a pulling movement, we wanted to keep it simple with the burpee, so just added the target to jump to and one additional rep. Same target height as above applies.

 

 

10 rounds (20 min.)

Odd min: Run 200 m
Even min: 8 Burpee Jump to Target

 

Scoring

Work completed
* Post modifications to comments.

 

Scaling

Run: Reduce to 150-m, then 100-m. Or, modify to double-unders if you didn’t switch yesterday up to double-unders.

Burpee to target: reduce the reps to 5-6. Then, omit the target. Lastly, modify to a kick-back.

 

WOD Goal

The goal is for you to try complete the workout as rx’d as possible. Or, at least one portion of it as rx’d. Some might not be able to perform all the runs rx’d, but can do the pull-ups/burpees and vice versa. The majority however will probably be able to do the running and not the pull-up/burpee

As a rule of thumb for the running; you should be able to run a moderately hard pace each round and maintain that pace for the whole 10 rounds. We are not saying this should be easy, it will start to get hard for sure, mainly because of the accumulated fatigue after 5 or 6 rounds.

For the burpee pull-ups, the burpee allows a quick break from the pulling, which enables them to be able to perform all reps unbroken and relatively quickly. You can jump straight into the pull-up if you want.

The running is going to jack up your heart rate each round. You will most likely only have between 10-15 sec. rest before you need to do the pull-ups, which will make these harder to perform. If done quickly, the burpee pull-ups/burpees can be done in 40 sec., giving you a slightly bigger rest before you need to go again.
The only difference is the lack of the pull-up. Rather than adding a pulling movement, we wanted to keep it simple with the burpee, so just added the target to jump to and one additional rep. Same target height as above applies.

 

 

10 rounds (20 min.)

Odd min: Run 200 m

Even min: 7 Burpee Pull-ups


Scoring

Work completed
* Post modifications to comments.

 

Scaling

Run: Reduce to 150-m, then 100-m. Or, modify to double-unders if you didn’t switch yesterday up to double-unders.

Burpee pull-up: Reduce the reps to 5-6. Then, reduce to a burpee jumping pull-up. If you don’t have bars low enough, perform the burpees first, then the jumping pull-ups.

 

WOD Goal

The goal is for as many people to try complete the workout as rx’d as possible. Or, at least one portion of it as rx’d. Some might not be able to perform all the runs rx’d, but can do the pull-ups/burpees and vice versa. The majority however will probably be able to do the running and not the pull-up/burpee

As a rule of thumb for the running; they should be able to run a moderately hard pace each round and maintain that pace for the whole 10 rounds. We are not saying this should be easy, it will start to get hard for sure, mainly because of the accumulated fatigue after 5 or 6 rounds.

For the burpee pull-ups, the burpee allows a quick break from the pulling, which enables them to be able to perform all reps unbroken and relatively quickly. They can jump straight into the pull-up if they want.

The running is going to jack up their heart rate each round. They will most likely only have between 10-15 sec. rest before they need to do the pull-ups, which will make these harder to perform. If done quickly, the burpee pull-ups/burpees can be done in 40 sec., giving them a slightly bigger rest before they need to go again.

 

Run: Reduce to 150-m, then 100-m. Or, modify to double-unders if you didn’t switch yesterday up to double-unders.

 

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 Sep HOME WOD – Friday 4 September 2020

The design with today’s programming was to play around with some moderately volumed running (2 k) using shorter intervals, and moderate reps of a gymnastics movement within a certain time frame. Rather than throwing together a 20 minute amrap we like the way every minute style workout forces the athlete to perform work/rest within a fixed time frame.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

WARMUP

(5-10 min.) Dynamic mobility to warm-up

For each direction perform 10-20 reps
Wall facing both directions – lateral swings
Forward facing swings (wall by side)
Backwards swings (wall facing)
Ankle circles
Hip Circles (up and over fence but more dynamic)

10 reps each Shoulder sequence

(10 min) Running prep

Run 200 m.

Then, perform:
5 x 50-m sprints from a crouched position
* Use 75-80 effort -no need for 100% efforts here.

WORKOUT PREP & WORKOUT

Fully Loaded

(10 min.) Prep for pull-ups and workout

* Jump up to pull-up bar, swing, twist body and stretch out shoulders for 15-30 sec.

 

Then perform;
10 sec. hold chin over the bar + 3 jump up slow lower negatives
Rest 1-2 min.
10 sec. hang + 3 strict pull-ups (SCALE back to slow lower negatives)
Rest 1-2 min.

 

Then perform:
6-7 burpee pull-ups – time how long it takes and adjust reps from there.

* Prep as needed for workout

 

Partially Loaded and Unloaded

Perform 5 x 6 point burpees. Hold positions for 2 sec.

 

Then, perform 10 x Max height standing jumps.
* Use a piece of chalk or something else to mark a spot on the wall.
* Rest as needed between efforts

 

Then, perform:
6-7 burpee to target – time how long it takes and adjust reps from there.

(20 min.) Perform workout

 

10 rounds (20 min.)

Odd min: Run 200 m

Even min: 8 Burpee Jump to Target

 

Scoring

Work completed
* Post modifications to comments.

 

Scaling

Run: Reduce to 150-m, then 100-m. Or, modify to double-unders if you didn’t switch yesterday up to double-unders.

Burpee to target: reduce the reps to 5-6. Then, omit the target. Lastly, modify to a kick-back.

 

WOD Goal

The goal is for you to try complete the workout as rx’d as possible. Or, at least one portion of it as rx’d. Some might not be able to perform all the runs rx’d, but can do the pull-ups/burpees and vice versa. The majority however will probably be able to do the running and not the pull-up/burpee

As a rule of thumb for the running; you should be able to run a moderately hard pace each round and maintain that pace for the whole 10 rounds. We are not saying this should be easy, it will start to get hard for sure, mainly because of the accumulated fatigue after 5 or 6 rounds.

For the burpee pull-ups, the burpee allows a quick break from the pulling, which enables them to be able to perform all reps unbroken and relatively quickly. You can jump straight into the pull-up if you want.

The running is going to jack up your heart rate each round. You will most likely only have between 10-15 sec. rest before you need to do the pull-ups, which will make these harder to perform. If done quickly, the burpee pull-ups/burpees can be done in 40 sec., giving you a slightly bigger rest before you need to go again.
The only difference is the lack of the pull-up. Rather than adding a pulling movement, we wanted to keep it simple with the burpee, so just added the target to jump to and one additional rep. Same target height as above applies.

 

 

10 rounds (20 min.)

Odd min: Run 200 m

Even min: 8 Burpee Jump to Target


Scoring

Work completed
* Post modifications to comments.

 

Scaling

Run: Reduce to 150-m, then 100-m. Or, modify to double-unders if you didn’t switch yesterday up to double-unders.

Burpee to target: reduce the reps to 5-6. Then, omit the target. Lastly, modify to a kick-back.

 

WOD Goal

The goal is for you to try complete the workout as rx’d as possible. Or, at least one portion of it as rx’d. Some might not be able to perform all the runs rx’d, but can do the pull-ups/burpees and vice versa. The majority however will probably be able to do the running and not the pull-up/burpee

As a rule of thumb for the running; you should be able to run a moderately hard pace each round and maintain that pace for the whole 10 rounds. We are not saying this should be easy, it will start to get hard for sure, mainly because of the accumulated fatigue after 5 or 6 rounds.

For the burpee pull-ups, the burpee allows a quick break from the pulling, which enables them to be able to perform all reps unbroken and relatively quickly. You can jump straight into the pull-up if you want.

The running is going to jack up your heart rate each round. You will most likely only have between 10-15 sec. rest before you need to do the pull-ups, which will make these harder to perform. If done quickly, the burpee pull-ups/burpees can be done in 40 sec., giving you a slightly bigger rest before you need to go again.
The only difference is the lack of the pull-up. Rather than adding a pulling movement, we wanted to keep it simple with the burpee, so just added the target to jump to and one additional rep. Same target height as above applies.

 

10 rounds (20 min.)

Odd min: Run 200 m

Even min: 7 Burpee Pull-ups

 

Scoring

Work completed
* Post modifications to comments.

 

Scaling

Run: Reduce to 150-m, then 100-m. Or, modify to double-unders if you didn’t switch yesterday up to double-unders.

Burpee pull-up: Reduce the reps to 5-6. Then, reduce to a burpee jumping pull-up. If you don’t have bars low enough, perform the burpees first, then the jumping pull-ups.

 

WOD Goal

The goal is for you to try complete the workout as rx’d as possible. Or, at least one portion of it as rx’d. Some might not be able to perform all the runs rx’d, but can do the pull-ups/burpees and vice versa. The majority however will probably be able to do the running and not the pull-up/burpee.

As a rule of thumb for the running; you should be able to run a moderately hard pace each round and maintain that pace for the whole 10 rounds. We are not saying this should be easy, it will start to get hard for sure, mainly because of the accumulated fatigue after 5 or 6 rounds.

For the burpee pull-ups, the burpee allows a quick break from the pulling, which enables them to be able to perform all reps unbroken and relatively quickly. You can jump straight into the pull-up if you want.

The running is going to jack up your heart rate each round. You will most likely only have between 10-15 sec. rest before you need to do the pull-ups, which will make these harder to perform. If done quickly, the burpee pull-ups/burpees can be done in 40 sec., giving you a slightly bigger rest before you need to go again.

The design with today’s programming was to play around with some moderately volumed running (2 k) using shorter intervals, and moderate reps of a gymnastics movement within a certain time frame. Rather than throwing together a 20 minute amrap we like the way every minute style workout forces you to perform work/rest within a fixed time frame.

It is 10 rounds of each movement, 20 minute total workout time.

The work we have prescribed is going to be challenging for some people to maintain across the 20 min. That is the challenge. See the scaling options below to modify.

Use a pull-up bar that is at least one hands distance away from your reach.

 

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 Sep HOME WOD – Thursday 3 September 2020

This one is going to be a sprint. The nature of the kick-sits and wall climbs will naturally slow you down, but the overall volume and intention is going to be a sub 5 minute workout as well.

Add load to the lunges if possible.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

Daily Board

 

 

 

WARMUP

(10 min.) Warm-up

OTB Lower Body Complex

10 Single leg glute bridge
10 Alt. lateral step-overs
6 Alt. groiners
6 Alt. pigeon stretches
1-2 rounds

 

+

 

OTB Upper Body Complex

10 Plank shoulder taps (each)
10 Wall slides
4 lying ITWYX circuit
1-2 rounds

 

(10-15 min.) Project Squat Better Session #14

 

10 Single leg Deadlifts – each leg. Slow 5-10 sec. descent.
Kneeling to Squat Jump
3 Rounds

 

* Scale the kneeling jumps to one knee down, one knee up, then to a squat to jump. Start in a squat, then jump onto a low object from that position.

 

WORKOUT PREP & WORKOUT

Fully and Partially Loaded

(15-20 min.) Review movements and work up to a heavy complex

 

With an empty barbell/one DB perform as needed:
Reverse front rack lunges
Deadlift + dip drive + muscle clean + power clean
OH squat + dip drive + muscle snatch + hang power snatch + hang squat snatch

 

Then, have them work up to a heavy 3 rep of:
4 Reverse front rack lunges
3 Power cleans
2 Hang squat snatch
Use 4-5 sets to get to a heavy-ish load.

 

For PL perform:
6 Reverse lunges
4 Power cleans
2 Hang squat snatch

 

* Then, drop the weight to their workout weight and prep as needed for the workout

 

Unloaded

(10-15 min.) Review movements and spend time on midline complex

10 Reverse lunges
10 kick-sits
5 wall climbs

 

Then, perform:

 

30 sec. Plank + 10 kneeling superman drill
Rest
3 sets

 

30 sec. Hollow hold + 10 leg raises
Rest
3 sets

 

* Prep as needed for the workout.

 

(5 min.) Perform the workout

 

WARMDOWN

1-2 min. Quad pose to hip lift – hold poses.
1-2 min. Down dog to cobra – hold poses.

 

30 Reverse Lunges
20 Kick-sits
10 Wall Climbs


Scoring

Time to complete the workout

 

Scaling

Reverse lunges: Modify the reps as needed.

Kick-sits: Modify to kick-backs if needed.

Wall climbs: Scale reps, then scale ROM on wall. Lastly, scale to pike round the worlds.

 

WOD Goal

This one is going to be a sprint. The nature of the kick-sits and wall climbs will naturally slow you down, but the overall volume and intention is going to be a sub 5 minute workout as well.

Add load to the lunges if possible.

The same goal applies. Go out hard and hang on during those wall climbs at the end. Sub 3 minutes should be the score you aim for.

* If this seems too ‘easy’, add another round!

 

25 DB Front Rack Reverse Lunge (40/25 lb.)
20 DB Power Clean
15 Hang Squat Snatch (SA)

 

Scoring

Time to complete the workout

 

Scaling

DB Reverse lunge: Reduce load to one dumbbell held in front rack.

DB Power clean: Reduce load to one SA. DB power clean. Alternate as needed.

DB SA. Hang squat snatch: Modify to a power snatch + OH squat, or simply a hang power snatch.


WOD Goal

There should be no holding back here. You should go out hard and finish strong. The movements are written from simple to complex. While you are the freshest, you have the easier movement to perform, then as you fatigue you will be faced with the squat snatches, being on the more complex side. For this reason, you will most likely need to break these up into 2 sets to get through you as quickly as possible. If you think you will need to break you up further, you should think about reducing the load.

Allow 5 minutes to complete the workout, with most of your athletes being able to finish it around 2-3 minutes.

 

Today’s intention is to get in a quick (sub 5 minute) workout to challenge the hips and lungs even further than yesterday’s workout. To take some of the strain off the lower body, you can compensate during the clean and snatch by using more ‘upper body’ to get youselves around the barbell/dumbbells.

We have our second to last session of Project Squat Better today. We will be testing some uni-lateral strength through balance and some power through the hips utilizing jumping mechanics.

 

20 Front Rack Reverse Lunge (95/65 lb.)
15 Power Clean
10 Hang Squat Snatch


Scoring

Time to complete the workout

 

Scaling

Front Rack Lunge: Scale load as needed.

Power clean: Scale load as needed.

Hang squat snatch: Scale load as needed. Modify to a hang power snatch + OH squat, or just hang power snatch.

 

WOD Goal

There should be no holding back here. You should go out hard and finish strong. The movements are written from simple to complex. While you are the freshest, you have the easier movement to perform, then as you fatigue you will be faced with the squat snatches, being on the more complex side. For this reason, you will most likely need to break these up into 2 sets to get through you as quickly as possible. If you think you will need to break you up further, you should think about reducing the load.

Allow 5 minutes to complete the workout, with most of your athletes being able to finish it around 2-3 minutes.

 

Today’s intention is to get in a quick (sub 5 minute) workout to challenge the hips and lungs even further than yesterday’s workout. To take some of the strain off the lower body, you can compensate during the clean and snatch by using more ‘upper body’ to get youselves around the barbell/dumbbells.

We have our second to last session of Project Squat Better today. We will be testing some uni-lateral strength through balance and some power through the hips utilizing jumping mechanics.

 

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 Sep HOME WOD – Wednesday 2 September 2020

We are switching gears today, and going for a fast pace Triplet. Two movements require a lot of leg involvement and a lot of cardiovascular output. You will be breathing hard throughout the workout and leg fatigue will set in around the 2nd/3rd round. The intention is a sub 15 minute workout.

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

Daily Board

 

 

 

 

WARMUP

(10-15 min.) Warm-up

5+ reps each of:
Inchworms
Walking/Standing pigeon
Crab walk
Tall duck walk
Rotational planks
Samson stretch

 

Then, get bouncy with:

 

Round 1-
Lie on the ground (belly down), when the coach calls 3,2,1 go, they jump up and run 25-50 ft. – If they have no space, have them jump up and instead of run, perform 10 air squats.
* Repeat again with the following positions/movements

Rnd 2-
Lie on back, feet facing the way they are going to run, jump up and run 25-50 ft, perform bear crawls back – or on spot

Rnd 3-
Sit Cross Legged facing the way they are going to run, perform long lateral lunges back

Rnd 4-
Sit on knees and Jump to feet on GO, perform straight legged Bear Crawls back

* Add more rounds if you like…

 

(10 min.) Project Squat Better Session #13

Sit-up to Pike
10 Quad Pose to Hip Lift
10 Split stance rock to tall split kneel – each side
5 Sit-up to Pancake
2 Rounds

 

WORKOUT PREP & WORKOUT

(10-15 min.) Prep for the workout

 

Fully loaded

10 Front squats + 5 wall ball
10 Step-ups + 5 step-ups and over
5 Front squats + 10 wall ball
5 Box jumps + 5 box jump-overs

 

* Prep as needed for the workout

 

Partially Loaded

10 Db front squats + 5 Db thruster
10 Step-ups and overs
5 Db front squats + 10 Db thruster
10 Object jump-overs

 

* Prep as needed for the workout

 

Unloaded

5 Strict sit-ups + 10 sit-ups
10 Step-ups and overs
10 Russian twists
10 Object jump-overs

 

* Prep as needed for the workout

 

(15 min.) Perform the workout

 

WARMDOWN

Perform 5+ reps of Hip Flow #2 – slow pace and hold poses.

 

4 Rounds

15 Object Jump-overs
25 Russian Twists


Scoring

Time to complete the workout

 

Scaling

Box jump-overs: If possible, scale the height of the box, or use plates stacked. Then, scale to step-up and overs.

Russian twists: Scale to a regular sit-up, or to heel taps instead.

 

WOD Goal

We are switching gears today, and going for a fast pace Triplet. Two movements require a lot of leg involvement and a lot of cardiovascular output. You will be breathing hard throughout the workout and leg fatigue will set in around the 2nd/3rd round. The intention is a sub 15 minute workout.

You will be using the legs and midline today. For the russian twists, if you have an object to hold, have you do that. Each rep is there and back (50 total reps per round.) See note above for the object jump-overs.

 

The Pushups today are optional but we would like to encourage you to try and get this work done. We want you to perform as many pushups as possible for each round! You will likely see your numbers drop off for each round, but try and maintain the max effort stimulus for these!

For the box jump-overs, or Object Jump overs, you can jump laterally or forward facing.

 

4 Rounds

15 Object Jump-overs
20 DB Thruster (one DB) (40/25 lb.)


Scoring

Time to complete the workout

 

Scaling

Object jump-overs: Scale the height of the object, then scale the distance between jumping over each object. If needed, scale to stepping up and over the objects. If you do this, make you high enough to be a challenge.

DB thruster: The rx’d is already using one single dumbbell in both hands. From here, scale the reps to 15 per round.

 

WOD Goal

We are switching gears today, and going for a fast pace Triplet. Both movements require a lot of leg involvement and a lot of cardiovascular output. You will be breathing hard throughout the workout and leg fatigue will set in around the 2nd/3rd round. The intention is a sub 15 minute workout.

For the box jump-overs, you can jump laterally or forward facing.

For the object jump-overs, have you place two objects of similar height roughly 2-3 ft away from each other. One rep equals jumping over both objects (2 jumps) in one direction. There and back (4 total jumps) equals two reps. You can jump laterally or forward facing.

The Dumbbell is held in both hands for the thruster. We have lowered the reps a little to accommodate for the heavier load.

The stimulus for both these tracks are really similar. The goal time should be around 12-14 minutes for some of you. This means you need to perform both movements with only 1-2 breaks for each set. For some of you,  it might be you perform the first few rounds unbroken, then once you start to fatigue and slow down, you start breaking things up. Breaking things up in the first set while you are still fresh might feel forced, so going with bigger sets at the start makes sense for this workout.

4 Rounds

15 Box Jump-overs (24/20 in.)
25 Wall Ball (20/14 lb.)


Scoring

Time to complete the workout

 

Scaling

Box jump-overs: If possible, scale the height of the box, or use plates stacked. Then, scale to step-up and overs.

Wall ball: Scale the ball, then scale the height of the target.

 

WOD Goal

We are switching gears today, and going for a fast pace Triplet. Both movements require a lot of leg involvement and a lot of cardiovascular output. You will be breathing hard throughout the workout and leg fatigue will set in around the 2nd/3rd round. The intention is a sub 15 minute workout.

For the box jump-overs, you can jump laterally or forward facing.

For the object jump-overs, have you place two objects of similar height roughly 2-3 ft away from each other. One rep equals jumping over both objects (2 jumps) in one direction. There and back (4 total jumps) equals two reps. You can jump laterally or forward facing.

The Dumbbell is held in both hands for the thruster. We have lowered the reps a little to accommodate for the heavier load.

The stimulus for both these tracks are really similar. The goal time should be around 12-14 minutes for some of you. This means you need to perform both movements with only 1-2 breaks for each set. For some of you,  it might be you perform the first few rounds unbroken, then once you start to fatigue and slow down, you start breaking things up. Breaking things up in the first set while you are still fresh might feel forced, so going with bigger sets at the start makes sense for this 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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01 Sep HOME WOD – Tuesday 1 September 2020

Let’s get inverted today. Developing strength and strength endurance in the overhead position. The intention here is to be able to keep moving for the full 30 seconds as well, so you will need to find a challenging modification that allows your to do this.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

Daily Board

 

 

 

WARMUP

(10 min.) Warm-up in pairs or as an individual. – use plate/db or random object

 

1 min. Of row or fast feet
10 Plate/Db segmented push-ups(left hand on plate, right hand on ground, push up, walk hands to the other side with right hand on plate left on ground, push up, 5 reps each side)
10 Burpees

 

1 min. Of row or fast feet
50 m Waiter’s walk w. Plate/DB (Right)
50m Waiter’s walk w. Plate/DB (Left)
10 Plate/db halos

 

1 min. Of row or fast feet
10 Plate/DB/db strict presses (plate starts at your chest, then straight up overhead horizontal to the ground)
10 Shoulder shrugs

 

WORKOUT PREP & WORKOUT

(10 min.) Split Jerk Review – everyone

 

PVC or broomstick:

Flagpole Stretch (20-30 sec, alt top hand)
5 Strict Press
5 Push Press
5 Push Jerk

 

Split Jerk Footwork:
Start in power position (under hips), step lead foot forward and out, step back foot backwards and out (stance should be shoulder width).
Perform the same drill but now split the feet FAST rather than stepping out.
Perform the same drill but now add a DIP and DRIVE and JUMP out to split stance.
Perform the same drill but add ARMS – hands by shoulders in dip, jump then punch.
Grab PVC and perform a few reps with PVC.

 

Empty Barbell:
5 Strict Press
5 Push Press
5 Behind the Neck Push Press
5 Behind the Neck Split Jerk (emphasize vertical bar path here)
5-10 Split Jerk

 

Fully Loaded

(30 min.) Prep and Lifting Work Sets

Spend some time here working up to their starting weight with sets of 5-5-3-3-1-1.

To keep everyone together, have them perform a set every 4 min.

 

Partially Loaded

(20-25 min.) Prep and perform workout

8-7-6-5-4
DB Split Jerk – start with one DB if two is too heavy.
* Rest between sets as needed.

Then, perform workout.

 

Unloaded

(20-25 min.) Prep and perform workout

5 x Handstand Holds (5 sec.)
5 x Pike push-up – or negative lowers
5 x Strict HSPU – or use mod here.
* Rest between sets as needed

Then, perform workout.

 

7 Rounds

Strict Handstand Push-up
30 sec. On/30 sec. Off


Scoring

Total reps across the 7 sets.

 

Optional Finisher

AMRAP 6 min.

10 Object toe-taps
2 Burpee
20 Object toe-taps
3 Burpee
Add 10 toe-taps and 1 burpee each round.

 

Scaling

Scale to something that still allows a strict movement. No kipping today. An elevated object under the feet, or a pike push-up. Another option is to alternate between a handstand hold and a HSPU variation.

 

WOD Goal

Let’s get inverted today. Developing strength and strength endurance in the overhead position. The intention here is to be able to keep moving for the full 30 seconds as well, so you will need to find a challenging modification that allows your to do this.

* We have an optional finisher. We only recommend those who didn’t perform Murph yesterday do this. Everyone else should take this time for some mobility, or additional rest between sets.

 

You should shoot for at least 8+ reps each 30 second effort. If you are getting less than 5 reps, you should think about modifying the movement.

 

7 Rounds

DB Split Jerk
30 sec. On/30 sec. Off


Scoring

Total reps across the 7 sets.

 

Optional Finisher

AMRAP 6 min.

10 Single-unders
Devils press
20 Single-unders
3 Devils press
Add 10 single-unders and 1 devils press each round.

 

Scaling

Drop down to one dumbbell and switch arms each round.

 

WOD Goal

You should shoot for at least 8+ reps each 30 second effort. If you are getting less than 5 reps, you should think about modifying the movement.

 

The ideal loading for this, is as heavy as you can go, while still being able to hold the dumbbells for the full 30 seconds each set. If you only have one set of dumbbells to choose from, then you simply perform more reps and the workout shifts a little to being more metabolic. Increase the sets to 10 if needed.

This movement will feel new and awkward to a lot of people. This is a great day to focus on mechanics.

 

Split Jerk

1-1-1-1-1-1-1

 

Scoring

Score load for all 7 sets

 

Optional Finisher

AMRAP 6 min.

10 Single-unders
Devils press
20 Single-unders
3 Devils press
Add 10 single-unders and 1 devils press each round.

 

Scaling

Scale load as needed.

 

WOD Goal

After yesterday, today we are focusing on a single modality Olympic lift that combines technique and strength.

The goal is to truly push yourselves to hit heavy numbers for each set. If you performed Murph yesterday, the intention is still the same, you just may not be near your PR’s. If people are struggling to find the intensity, increase the sets to grease the groove a little more.

Reinforce technique of the movement for today as many athletes are much more familiar with the push jerk than the split jerk.

 

Although the jerk is a shoulder to overhead movement, reinforce to you that this is truly a leg-dominant upper body movement, as the lower body is jumping the bar off of your body and then you are sitting down under the bar to stand it up. Reinforce core to extremity in your brief and make it so athletes realize that the jerk is as much a leg movement as the clean would be – it’s a sequence of jumping and sitting in both movements.

Footwork is hard for the split jerk in comparison to the push jerk. Make sure you are receiving in an appropriate width (shoulders) and that your knees are safe when you make contact with the floor, as often the back toe tends to point outwards, proving to be strain on the medial side of the knee. Both toes should be facing forward. Weight of the front foot should be in the mid foot and weight of the back foot should be in the ball of your foot. Overall body weight is centered.

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 Aug HOME WOD – Monday 31 August 2020

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

 

VIDEO & BOARDWARM-UPWODREST AND RECOVERY

Briefing video

 

 

Daily Board

 

 

 

WARMUP

(10 min.) Warm-up and prep

 

400-m run
10 jumping pull-ups
10 inchworms
10 bootstrap squats

 

200-m run
5 Kipping Swings + 5 pull-ups – or use workout mod here.
5 Push-ups + 5 burpees
10 Air squats

 

* Prep as needed for the workout.

 

MURPH

Run 1 mile
100 Sit-ups
200 Push-ups
300 Air Squats
Run 1 mile


Scoring

Time to complete the workout

 

Scaling

Use the modifications suggested above. For movement scalings, see below:

Run: Row 2 k on either end.

Pull-ups: Scale to bands, jumping or ring rows.

Push-ups: Scale to hands elevated or kneeling.

Air squats: Use a target under your booty.

High pulls: Scale reps as needed.

Sit-ups: Scale reps as needed.

 

WOD Goal

Most of you are probably a little deconditioned, and the volume of this workout could do some damage, so how to scale is obviously the first thing to decide on. Here are some options:

Time cap prior to the run: If you haven’t completed the air squats before 40 minutes, you need to start your last run regardless.

Time cap the whole workout to something you feel is appropriate. 35-40 min.

Reduced rep versions (Smurph): 50 Pull-ups/100 Push-ups/150 Squats and 800 m runs either end.

Or, lastly:

400 m Run
10 Pull-ups/SA high pull/sit-ups
15 Push-ups
20 Air squats
5 Rounds

 

Whatever you choose, be smart and remember the reason for the workout. Honoring our heroes/service people doesn’t mean we need to try to be a hero. Rather consider modifying it appropriately for yourselves.

Finding a scale/modification that is challenging but allows everyone to keep ticking away at a consistent pace for the full workout is what this workout is about. If you are performing sets of 2-3 from the start, then the movement is too hard and you should adjust according

The first run usually ends up being a little quicker than most people anticipate given the excitement and feelings around this workout. Try to be a little conservative here so you have something left for the second mile.

 

The majority of you will finish around 45-50 minutes with appropriate scalings. Athletes doing it rx’d for the first time in a while may take up to an hour. We will allow 45 minutes but will leave the time capping up to you.

 

 

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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29 Aug HOME WOD – Saturday 29 August 2020

You guys have a great variety of movements for today’s workout. Lots of dynamic and midline work today. The intent is to get you moving quickly when a movement is low in skill, then have you slow down when the movement is high in skill, allowing you to be consistent across the 5 rounds.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

 

Daily Board

 

 

 

WARMUP

(10-15 min.) Warm-up

10 Good-mornings
10 Inchworm + push-up
10 Sit-up to Pike
10 Split leg Good-mornings
20 Plank alternating object taps (just in reach so you need to stretch)
10 Sit-up to Straddle
10 Quad Pose to hip lift
10 4-point position (plank) ankle taps
10 Strict Sit-ups
10 Single Leg Deadlifts
20 Object toe-taps
1-2 rounds – time permitting

 

WORKOUT PREP & WORKOUT

Everyone

(5+ min.) Review pistol and progressions

Go through the following progressions performing a few reps of each;
– Lunges
– Rolling pistols. Scale to two foot standing. Try not to use hands on the floor.
– Box or Assisted pistols – Pistol down to a box/object or hold onto something.
– Regular pistols. SCALE to the progression you are able to perform.

 

Fully and Partially Loaded

(5 min.) Review SDHP with an empty barbell/single dumbbell

Do as many reps as needed to have you moving well
* Sumo deadlift – deadlift shrug – sumo deadlift high pull

(5+ min.) Prep for workout

10 inverted ring rows/plank rows
10 sdhp at your workout weight
10 Triple-unders (or 20 double-unders)

 

Unloaded

Review movements as needed:
Object toe-taps
V-ups

Then, perform:
10 V-ups – or modification
20 sec. Plank hold
2 rounds

10 Plank ankle taps
20 sec. Hollow rock hold
2 rounds

* prep as needed for workout

 

WARMDOWN

1 min. Quad pose to hip lift
1 min. flexi swimmer stretch
1 min. Dynamic Alt. sit-up to pike/straddle

 

WOD

10 Alt. Pistols
10 4-point position (plank) ankle taps
10 V-ups
30 Object Toe-taps
5 Rounds

 

Scoring

Time to complete the workout.

 

Scaling

Pistols: Use a scale that is challenging for you for 5+ reps. Video HERE.

4-point position ankle taps: Scale to shoulder taps, then further to kneeling.

V-ups: Scale to knee bent v-ups, or regular sit-ups

Object toe-taps: Scale the reps to 20 per round, then scale further to a low step up, or object lateral step-overs.

 

WOD Goal

There are going to be a few movements that slow people down a little for all categories. The pistol, the rows and the triple-unders. Even double-unders for most people can cause some strife. We have taken these into account, allowing up to 15 minutes to complete the workout. Don’t worry too much about speed today, unless this is someone’s first workout for the week. Aim to give you an intense workout. For everyone else, focus should be on quality of movement, challenging your limits in difficult movements, and after that, focus on intensity.

* If people are unable to perform 4-6 reps of the pistols without failing/falling over, help you find an appropriate scale. Same for the ring rows/plank rows.

 

You guys have a great variety of movements for today’s workout. Lots of dynamic and midline work today. The intent is to get you moving quickly when a movement is low in skill, then have you slow down when the movement is high in skill, allowing you to be consistent across the 5 rounds.

WOD

10 Alt. Pistols
10 DB. Alt Plank Rows (50/35 lb.)
10 SA. DB sdhp – each side
10 Triple-unders
5 Rounds


Scoring

Time to complete the workout.

 

Scaling

Pistols: Use a scale that is challenging for you for 5+ reps. Video HERE.

Alt. plank rows: Scale the reps to 5-7 each side. Then, further scale to a single db bent over row (chainsaw)

DB SDHP: Scale the reps each side to 5-7. Then, further scale to a russian or american swing.

Triple-unders: Scale to 20 double-unders, then to 40 single-unders.

 

WOD Goal

Last day of the week. Lots of gymnastics and a small bit of loading for the sdhp (rows). We wanted the turnover rate to be fast for each movement, so we have set the reps to 10 for each movement. The aerobic output will still be high, but nothing should really be able to be done at a blistering pace so you are able to maintain consistency across the 5 rounds. We are aiming for a 10-15 minute workout. For those athletes who had your souls crushed yesterday in Kalsu, should use this as an active recovery session if you are wanting to workout.

For the inverted ring rows, the standard is that the body be parallel to the ground. You can achieve this by elevating your feet up onto a box or bench.

We snuck the triple-unders in there to allow people to work on this skill. Spend a little time in the prep piece, and if you can consistently perform 5-10 unbroken, you can perform it in the workout. Otherwise, use the double-under scaling instead.

There are going to be a few movements that slow people down a little for all categories. The pistol, the rows and the triple-unders. Even double-unders for most people can cause some strife. We have taken these into account, allowing up to 15 minutes to complete the workout. Don’t worry too much about speed today, unless this is someone’s first workout for the week. Aim to give you an intense workout. For everyone else, focus should be on quality of movement, challenging your limits in difficult movements, and after that, focus on intensity.

* If people are unable to perform 4-6 reps of the pistols without failing/falling over, help you find an appropriate scale. Same for the ring rows/plank rows.

 

WOD

10 Alt Pistols
10 inverted ring rows
10 sdhp (95/65 lb.)
10 Triple-unders
5 Rounds

 

Scoring

Time to complete the workout.

 

Scaling

Pistols: Use a scale that is challenging for you for 5+ reps. Video HERE.

Inverted ring rows: Scale the body angle as needed. Make you challenging for 5-10 reps.

SDHP: Scale the load as needed.

Triple-unders: Scale to 20 double-unders, then to 40 single-unders.

 

WOD Goal

Last day of the week. Lots of gymnastics and a small bit of loading for the sdhp (rows). We wanted the turnover rate to be fast for each movement, so we have set the reps to 10 for each movement. The aerobic output will still be high, but nothing should really be able to be done at a blistering pace so you are able to maintain consistency across the 5 rounds. We are aiming for a 10-15 minute workout. For those athletes who had your souls crushed yesterday in Kalsu, should use this as an active recovery session if you are wanting to workout.

For the inverted ring rows, the standard is that the body be parallel to the ground. You can achieve this by elevating your feet up onto a box or bench.

We snuck the triple-unders in there to allow people to work on this skill. Spend a little time in the prep piece, and if you can consistently perform 5-10 unbroken, you can perform it in the workout. Otherwise, use the double-under scaling instead.

There are going to be a few movements that slow people down a little for all categories. The pistol, the rows and the triple-unders. Even double-unders for most people can cause some strife. We have taken these into account, allowing up to 15 minutes to complete the workout. Don’t worry too much about speed today, unless this is someone’s first workout for the week. Aim to give you an intense workout. For everyone else, focus should be on quality of movement, challenging your limits in difficult movements, and after that, focus on intensity.

* If people are unable to perform 4-6 reps of the pistols without failing/falling over, help you find an appropriate scale. Same for the ring rows/plank rows.

 

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 Aug HOME WOD – Friday 28 August 2020

Nothing can compare to the real Kalsu, but this high volume jumping/deadlift/burpee combo will get your heart rate going, your lungs burning and your tooshy working for sure! We have made the rep count 200. One rep equals one jump plus ground touch, so there and back would be 2 reps.

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

 

Daily Board

 

 

 

WARMUP

(5 min.) Quick Hip Prep

4-5 reps Hip Flow #1

 

Then, as a group perform 5 6-point burpees

 

(10 min.) Project Squat Better #12

8 x 20 sec. Descending ‘box’ Squats
8 x Bulgarian Squats – each side
3 Rounds

 

* For the box squats, they need to take 20 sec. To get to the bottom position.
* If possible, add a little load to their person for both movements.
* For quality, rest as needed between movements and sets.
* Find an object that they can stand on/rest their ankles on.

 

WORKOUT PREP & WORKOUT

(10 min.) Review and prep for the thruster with an empty barbell/one dumbbell as a group.

 

Fully and Partially Loaded

5 Thrusters
3 Rounds
* Take 3 sets to get to their working weight.
* Perform the last set at their working weight

 

Unloaded

Review and prep the movements as needed.

10 Lateral Lunges
10 Floor touches (deadlifts)
10 lateral deadlift jumps + 3 burpees
1-2 rounds – as needed.

 

* Prep as needed for workout

 

(30 min.) Perform Workout

 

WARMDOWN

* If they finish before 30 minutes, they will need some time to cool down, take a 200 m walk and or do anything that keeps them moving until their heart rate has slowed down.

 

KALSU

200 Lateral Deadlift Jumps
EMOM perform 5 burpees


Scoring

Time to complete the workout.

 

Scaling

Burpees: Scale reps to 3 if needed. Ideally, don’t do this, but if you are down to getting only the burpees done and nothing else, then help you on the spot with an audible. Scale further to kick-backs.

Lateral deadlift jumps: Omit the jump, just step, deadlift, step.

 

WOD Goal

Nothing can compare to the real Kalsu, but this high volume jumping/deadlift/burpee combo will get your heart rate going, your lungs burning and your tooshy working for sure! We have made the rep count 200. One rep equals one jump plus ground touch, so there and back would be 2 reps.

 

The jumping lateral deadlifts will feel really easy to start off with. By halfway, you will have slowed down. Maintain a good pace throughout and use the burpees as an active recovery to charge up again before performing another big set of the deadlifts. You should be able to finish around the 10-15 minute mark.

 

KALSU

100 DB Thrusters (50/35 lb.)
EMOM perform 5 burpees


Scoring

Time to complete the workout.

 

Scaling

Burpees: Scale reps to 3 if needed. Ideally, don’t do this, but if you are down to getting only the burpees done and nothing else, then help you on the spot with an audible. Scale further to kick-backs.

Db thrusters: Scale to a SA thruster, switching arms as needed. Then, to scale further, hold the dumbbell in both hands.

 

WOD Goal

Sorry, not sorry! In our opinion, this is one of THE hardest CrossFit workouts ever created. The loading, the volume, and those damn burpees compounding on the thrusters! It was created by John Welbourn for CrossFit football. Here is an interesting little article on the workout if you want to take a read http://www.fitnesshq.com/kalsu-wod/ . Feel free to try out one of the modified options if you don’t think you want  to experience Kalsu for the first time, or for the second time if you were around a few May’s ago!

Remember, the workout starts with 5 burpees!

* The loading for the PL is a little lighter than the UL version. It will still be uncomfortable, but if your athletes think you can get the workout done in sub 10 minutes, then it is too light and you should either increase the reps, or increase the burpees to 6 per round.

 

Mainly, this workout is about survival. For most of you this will be a huge mental toughness test for you to just finish! The loading is intended to be moderate to heavy.

We suggest to not go too hot out of the gate. Have you pick a number of thrusters that you think you can maintain for the first half of the workout (around 5-7) and then the second half (around 3-5). It will decrease. Try to think of the burpees as active recovery. Except, don’t go too slow, otherwise it will take the whole minute!

Towards the end when people are suffering, taking a whole minute off to rest (still do burpees) can sometimes help get you back on track.

Some of you top athletes might be able to go around 15 min., but that will be pretty rare, you should allow around 30 min. for everyone to get it done and if there are some die hards that really want to go rx’d but end up taking over 30 min., let you finish!!! Seriously, we don’t often encourage that, but this workout is about accomplishment and capping your athletes will be a little soul destroying.

For this reason it is important that you encourage people to scale as needed. You should be able to do 10+ reps of the load when you are fresh.

KALSU

100 Thrusters (135/95 lb.)
EMOM perform 5 burpees


Scoring

Time to complete the workout.

 

Scaling

Burpees: Scale reps to 3 if needed. Ideally, don’t do this, but if you are down to getting only the burpees done and nothing else, then help you on the spot with an audible. Scale further to kick-backs.

Thrusters: Scale load as needed. 10+ reps fresh should be the goal, then sets of up to 5 reps while fatigued.

 

WOD Goal

Sorry, not sorry! In our opinion, this is one of THE hardest CrossFit workouts ever created. The loading, the volume, and those damn burpees compounding on the thrusters! It was created by John Welbourn for CrossFit football. Here is an interesting little article on the workout if you want to take a read http://www.fitnesshq.com/kalsu-wod/ . Feel free to try out one of the modified options if you don’t think you want  to experience Kalsu for the first time, or for the second time if you were around a few May’s ago!

Remember, the workout starts with 5 burpees!

* The loading for the PL is a little lighter than the UL version. It will still be uncomfortable, but if your athletes think you can get the workout done in sub 10 minutes, then it is too light and you should either increase the reps, or increase the burpees to 6 per round.

 

Mainly, this workout is about survival. For most of you this will be a huge mental toughness test for you to just finish! The loading is intended to be moderate to heavy.

We suggest to not go too hot out of the gate. Have you pick a number of thrusters that you think you can maintain for the first half of the workout (around 5-7) and then the second half (around 3-5). It will decrease. Try to think of the burpees as active recovery. Except, don’t go too slow, otherwise it will take the whole minute!

Towards the end when people are suffering, taking a whole minute off to rest (still do burpees) can sometimes help get you back on track.

Some of you top athletes might be able to go around 15 min., but that will be pretty rare, you should allow around 30 min. for everyone to get it done and if there are some die hards that really want to go rx’d but end up taking over 30 min., let you finish!!! Seriously, we don’t often encourage that, but this workout is about accomplishment and capping your athletes will be a little soul destroying.

For this reason it is important that you encourage people to scale as needed. You should be able to do 10+ reps of the load when you are fresh.

 

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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