0

23 Sep HOME WOD – Wednesday 23 September 2020

Home Workouts, WodBlog | Admin

You have another day of running ahead of you. If you want, you could perform a form of jumping or step-ups instead. If you think you will be getting longer than 1 minute rest, increase either the squat or running volume per round.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

Daily Board

 

 

 

WARMUP

(20-25 min.) Bullet Proof Hips Warm-up – from Active Life Rx’d

 

Warm-up with:

Side Shuffles: 10 x 10-m
Banded Posterior Hip Distraction: 2 minutes each leg
Lateral Leg Swings: x 10 each leg
2 rounds

 

Accessory Work:

Box Step Ups: 3 x 8 each leg while holding light KBs or DBs in both hands, increase to heavy weight by the last set. The box height should be above your knee if capable. You can scale down if needed, but still aim to challenge yourself. (6 sets total)

 

* In between sets, perform 5-10 reps each side of ankle stretch drill.

 

WORKOUT PREP & WORKOUT

Fully and Partially Loaded

 

(10 min.) Review and prep for the back squat

As a group, review the back squat with the empty barbell/dumbbell as;
5 x 1 back squat + 5 sec. pause at the bottom
5 x 5 sec. descent back squat (take 5 sec. to get to the bottom of the squat) – fast ascent
5 x Back squats

 

Then, perform;
2 x 10 Back squats
* The second set should be at their working weight.

 

Unloaded

20 High Knees
20 Samson Stretch + Lunge
10 Long Lunges
10 Bootstrap squats
10 Alt. Warrior stretch.
10 Dynamic Frog stretches

 

Everyone

(5 min.) Prep for the workout

With their workout weight, perform;
10 Back Squats + 50 m barbell/dumbbell walk

 

UL: 30 Air Squats + 100-m run.

 

* rest as needed before starting

(15 min.) Perform workout

 

5 rounds

50 Air Squat
100-m Run
Perform one round every 3 min.


Scoring

Time taken to complete the workout

 

Scaling

Air squat: Increase or reduce the reps as needed.

Run: Increase the distance as needed, or switch for a jumping movement instead.

 

WOD Goal

You have another day of running ahead of you. If you want, you could perform a form of jumping or step-ups instead. If you think you will be getting longer than 1 minute rest, increase either the squat or running volume per round.

 

We want the goal to be to do each round as quickly as you can. The quicker you get through both movements, the quicker you get to put the load down and spend the remaining time recovering.

Each round should take about 90 seconds – 2 minutes. On the quicker side for the earlier rounds and a little longer for the later rounds.

If you don’t think you can move fast during the squats for 25 reps with the load prescribed, you should scale today. This isn’t a workout to try to do the load because it seems like it isn’t heavy. Maybe it isn’t for 10 reps, but 25 is a lot! Unbroken each round is the goal.

5 rounds

50 back squat
100-m DB Carry on back
Perform one round every 3 min.


Scoring

Time taken to complete the workout

 

Scaling

Back squat: Add load and perform a front squat as needed.

Carry: Add load and perform farmers carry as needed.

 

WOD Goal

We want the goal to be to do each round as quickly as you can. The quicker you get through both movements, the quicker you get to put the load down and spend the remaining time recovering.

Each round should take about 90 seconds – 2 minutes. On the quicker side for the earlier rounds and a little longer for the later rounds.

If you don’t think you can move fast during the squats for 25 reps with the load prescribed, you should scale today. This isn’t a workout to try to do the load because it seems like it isn’t heavy. Maybe it isn’t for 10 reps, but 25 is a lot! Unbroken each round is the goal.

The carry won’t feel that bad for the first few rounds, but once you are fatigued, holding that barbell up there after their squats will start to get uncomfortable!.

 

5 rounds

25 back squat (115/75 lb.)
100-m barbell walk (on back)
Perform one round every 3 min.


Scoring

Time taken to complete the workout

 

Scaling

Back squat: Reduce the load as needed.

Carry: Reduce the load as needed, perform on the spot march or hold as needed.

 

WOD Goal

We want the goal to be to do each round as quickly as you can. The quicker you get through both movements, the quicker you get to put the load down and spend the remaining time recovering.

Each round should take about 90 seconds – 2 minutes. On the quicker side for the earlier rounds and a little longer for the later rounds.

If you don’t think you can move fast during the squats for 25 reps with the load prescribed, you should scale today. This isn’t a workout to try to do the load because it seems like it isn’t heavy. Maybe it isn’t for 10 reps, but 25 is a lot! Unbroken each round is the goal.

The carry won’t feel that bad for the first few rounds, but once you are fatigued, holding that barbell up there after their squats will start to get uncomfortable!

 

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

22 Sep HOME WOD – Tuesday 22 September 2020

Home Workouts, WodBlog | Admin

This workout is fun!! It’s a workout that has a little something for everyone. There are a variety of movements, the reps are low, it is a chipper-ish style, and it has barbell movements 😉

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

Daily Board

 

 

 

WARMUP

(10 min.) In Partners with a light MB (if partners not possible, use a wall/ground.)

Run 400 m passing MB
20 Quick Fire Chest Passes – sub for push-ups
20 Quick Fire Side Passes (10 each side) – sub for russian twists
10 Over the Head Backwards Toss – Take a bigger distance between each other, face the opposite direction and throw behind the head from a squat to jump position – sub for glute bridges
10 Over the Head Forwards Toss – They may need to be a little closer to each other for this version. Go from a Squat to Throw – sub for good-mornings
10 Over the Head Slams – Get closer still and slam the ball into the ground to partner – sub for mountain climbers
Run 400 m

 

WORKOUT PREP & WORKOUT

Fully and Partially Loaded

 

(10-15 min) Review and prep barbell/dumbbell movements

With an empty barbell/dumbbell review movements as;
Deadlift – hang power snatch – overhead squat – hang squat snatch – squat snatch
* Perform as many reps as needed for them to be moving well

 

Then, perform;
3 x 6 Hang power snatch
2 x 5 Hang squat snatch
2 x 4 Squat snatch
* For each movement, have the last round be done at their working weight, then use that load for their first set of the next movement sets.
* Then, get the load down to their hang power snatch load for the start of the workout

 

(10 min.) Prep bodyweight movements

 

Fully Loaded

10 Jumping pull-ups – don’t worry too much about the right height bar, just get them jumping and pulling somehow.
10 Kipping swings
5 x kick up into handstand hold

 

5 Strict pull-up or scale to jump to negative
5 Strict toes to bar or scale to attempts
5 Strict HSPU or 5 x negative lowers. Come down after each attempt.

 

5 Chest-to-bar Pull-ups or workout mod.
5 Toes-to-bar OR their workout mod.
5 HSPU or their workout mod.

 

Partially Loaded

5 x 6 point burpees
6 DB push-ups
5 kick up to handstand hold – scale to plank holds
5 strict sit-up
5 DB burpee
5 Wall lying hands-to-toes

 

Fully Loaded (prep for workout)

5 x 6 point burpees
5 burpees
10 Strict Sit-ups
5 4-point heel taps
10 Air squats
10 Alt. cossack squats.

 

* Prep for the workout as needed.

(20 min.) Perform workout

 

24-20-16-12-8-4

4-point Heel Taps
Burpees
Alt. Cossack Squats

 

1 Mile run


Scoring

Time taken to complete workout

 

Scaling

Run: Reduce the distance to 1.2 or 1 k as needed. If you need to modify to a row, perform a 2k row instead.
Strict HSPU: Scale to one abmat under the head, but no more. From there, perform pike push-ups. If these are too easy, have you 2 x one rep per set. Don’t mess around with box pike pushups today. The transition time will take too long.
Heel taps: Reduce the reps as needed. Lower the height of the object. Modify to a bent knee crunch instead.

 

WOD Goal

Instead of trying to retain a similar stimulus, we have mixed it up for you and have created a completely different workout. It still includes the 1 mile run though! 😉
For the heel taps, place two objects beside each other and heel tap over both there and back = 1 rep.

12-11-10-9-8
DB Alt. Hang Power Snatch
6-5-4-3-2-1
DB Burpees

 

12-11-10-9-8
SA. Alt. DB Hang Squat Snatch
Lying Wall Hands-to-toes

 

12-11-10-9-8
Alt. Squat Snatch
6-5-3-2-1
Strict Handstand Pushup

 

1 Mile run

 


Scoring

Time taken to complete workout

 

Scaling

Run: Reduce the distance to 1.2 or 1 k as needed. If you need to modify to a row, perform a 2k row instead.
Strict HSPU: Scale to one abmat under the head, but no more. From there, perform pike push-ups. If these are too easy, have you 2 x one rep per set. Don’t mess around with box pike pushups today. The transition time will take too long.
DB movements: Depending on the load of your dumbbell, modify the squat snatch to a power + front squat. Reduce the reps if You are unable to cycle the recommended reps.

 

WOD Goal

This workout is fun!! It’s a workout that has a little something for everyone. There are a variety of movements, the reps are low, it is a chipper-ish style, and it has barbell movements 😉
We have used three weightlifting/gymnastics couplets for the bulk of the workout, and ended with a monostructural bomb, aka a 1 mile run (1.6 k). We added the run because it compliments this workout so well, and we wanted to add that component to it. The loading decreases with each couplet. For each movement the loads are intended to be light-moderate, given the low volume.

NOTE: You perform the rep scheme 6-5-4-3-2-1 of each couplet first before moving on to the next couplet. There is no rest between the three couplets and You need to use the same barbell for all three barbell movements. You should have your weights ready to add on close to your barbells.
* If changing of weights is not possible between couplets, choose one load (most likely the middle couplet load) and stick with this for all three couplets. Adjust the volume up or down as needed.
* For PL, we have doubled the reps and adjusted some movements to fit in with the intended stimulus.

 

The goal is to be able to perform everything unbroken and relatively quickly. It should take you no longer than 10 minutes to get through the movement portion of the workout. You should start out with the pace You think You can hold across all the movements. Naturally, the first few movements will be done a little quicker while You are fresh, but You should try to keep everything in check during these initial rounds. Your breathing, being efficient with your barbell/dumbbell cycling, transitions etc. You shouldn’t need to rest much, if at all during the workout.
For people who will need to break the movements up but still go rx’d, that is ok. Do everything unbroken for as long as possible. You will most likely start breaking things up during the squat snatch/hspu couplet if You start fatiguing. Scale the movements as needed below.

You shouldn’t perform the couplets with the goal of leaving a lot in the tank for the run. You should have it in the back of your mind that You are running at the end and not kill yourselves, but You shouldn’t be so conservative that You can run fast. The mile run will be a brutal transition from the weightlifting/gymnastics. Your legs will feel heavy and your breathing shallow. Have you take the first part of the run to get some of your breathing back (this might never happen!) and for your legs to get used to your running gait. It isn’t going to be a comfortable mile, but You should make sure You don’t just give up once You start running. Aim to finish as strong as You can.
Goal times should be around 16-18 minutes, allowing up to 20 minutes to complete.

6-5-4-3-2-1
Hang Power Snatch (135/95 lb.)
Chest-to-bar Pull-up

 

6-5-4-3-2-1
Hang Squat Snatch (115/75 lb.)
Toe-to-bar

 

6-5-4-3-2-1
Squat Snatch (95/65 lb.)
Strict Handstand Pushup

 

1 mile run


Scoring

Time taken to complete workout

 

Scaling

Run: Reduce the distance to 1.2 or 1 k as needed. If you need to modify to a row, perform a 2k row instead.
Strict HSPU: Scale to one abmat under the head, but no more. From there, perform pike push-ups. If these are too easy, have you 2 x one rep per set. Don’t mess around with box pike pushups today. The transition time will take too long.
All weightlifting movements: Scale load as needed
Hang squat snatch and squat snatch: Scale to a power snatch + overhead squat, or to a power snatch.
Chest to bar pullup: Scale to a regular pullup, then to 2 x jumping chest to bar pullups. No bands today.
Toes to bar: Scale to wall lying hands-to-toes as needed. If You can perform toes to bar in singles with quick breaks, then You should try the rx’d version. Otherwise, scale as needed.

 

WOD Goal

This workout is fun!! It’s a workout that has a little something for everyone. There are a variety of movements, the reps are low, it is a chipper-ish style, and it has barbell movements 😉
We have used three weightlifting/gymnastics couplets for the bulk of the workout, and ended with a monostructural bomb, aka a 1 mile run (1.6 k). We added the run because it compliments this workout so well, and we wanted to add that component to it. The loading decreases with each couplet. For each movement the loads are intended to be light-moderate, given the low volume.

NOTE: You perform the rep scheme 6-5-4-3-2-1 of each couplet first before moving on to the next couplet. There is no rest between the three couplets and You need to use the same barbell for all three barbell movements. You should have your weights ready to add on close to your barbells.
* If changing of weights is not possible between couplets, choose one load (most likely the middle couplet load) and stick with this for all three couplets. Adjust the volume up or down as needed.
* For PL, we have doubled the reps and adjusted some movements to fit in with the intended stimulus.

 

The goal is to be able to perform everything unbroken and relatively quickly. It should take you no longer than 10 minutes to get through the movement portion of the workout. You should start out with the pace You think You can hold across all the movements. Naturally, the first few movements will be done a little quicker while You are fresh, but You should try to keep everything in check during these initial rounds. Your breathing, being efficient with your barbell/dumbbell cycling, transitions etc. You shouldn’t need to rest much, if at all during the workout.
For people who will need to break the movements up but still go rx’d, that is ok. Do everything unbroken for as long as possible. You will most likely start breaking things up during the squat snatch/hspu couplet if You start fatiguing. Scale the movements as needed below.

You shouldn’t perform the couplets with the goal of leaving a lot in the tank for the run. You should have it in the back of your mind that You are running at the end and not kill yourselves, but You shouldn’t be so conservative that You can run fast. The mile run will be a brutal transition from the weightlifting/gymnastics. Your legs will feel heavy and your breathing shallow. Have you take the first part of the run to get some of your breathing back (this might never happen!) and for your legs to get used to your running gait. It isn’t going to be a comfortable mile, but You should make sure You don’t just give up once You start running. Aim to finish as strong as You can.
Goal times should be around 16-18 minutes, allowing up to 20 minutes to complete.

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

21 Sep HOME WOD – Monday 21 September 2020

CrossFit Plett, Home Workouts, WodBlog | Admin

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.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

READ MORE
0

17 Sep HOME WOD – Thursday 17 September 2020

Home Workouts, WodBlog | Admin

CrossFit Total day! Getting the Total done in 1 hour has always been really challenging for us as coaches. You will need to be really on point with your time management.

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

Daily Board

 

 

 

WARMUP

(5 min.) Get Warm

Either perform some quick intervals on the Assault Bike/Rower, or have them run some shuttles + movements either end. Choose a quick warm-up that fits your space, that you can get them warm quick!

 

WORKOUT PREP & WORKOUT

Everyone

(5 min.) Briefly review movements with an empty barbell/dumbbell/bodyweight as a group.

* Perform as many reps of each movement to have them moving well and warmed up in the ranges.

 

(25 min.) Prep and perform the back squat portion

2 x 5 reps
1 x 3 reps
3 x 1 rep
* Add load each set.

THEN, start their 3 attempts of 1 rep.
* Make sure they know where they are heading with their 3 attempts.
* Make sure they have at least 10 min. to perform their 3 attempts so they can maximise their rest time between each lift.

 

* For PL, have them perform 5+ reps on each set with their dumbbell load.
* For Unloaded, have them perform progressions for the pistol, working up to their workout modification.

 

(20 min.) Prep and perform deadlift and press

 

* By this point they will be nice and warm, so they won’t need to do as many warm-up sets as they did for the Squat.
1 x 5 reps
1 x 3 reps
3 x 1 rep
* Alternate between deadlift and press – add load each set.
* Start their 3 attempts after these sets.
* Ideally rest 3-4 min. between movements and each attempt.

 

* For PL, have them perform 5+ reps on each set with their dumbbells to warm-up.
* For Unloaded, have them perform progressions for the HSPU, working up to their workout modification.

 

Unloaded CrossFit Total

Max set Pistols (each side)
Max set Hamstringers
Max set HSPU


Scoring

The total reps for all three lifts, added together.

 

Scaling

Pistols: Use one of the scalings from the pistol variations video or perform an elevated back lunge for 10+ reps each side.

Hamstringers: Scale to a lying glute raise.

HSPU: Scale to an object pike push-up, or a pike push-up.

 

WOD Goal

CrossFit Total day! Getting the Total done in 1 hour has always been really challenging for us as coaches. You will need to be really on point with your time management.

The goal is to push yourselves to absolute failure on each movement. Use the scaling options to ensure you can perform at least 15 + reps for each movement.

 

You are working on volume today, using a light to moderate load (depending on your dumbbell load)/no load for unloaded. The set terminates when you put your dumbbells down or fail a rep. If you like, you can have two-three attempts at each lift/movement. The first set will most likely be your highest.

* The HSPU can be performed strict or kipping.

CrossFit Total

Max set unbroken Back Squat
Max set unbroken Deadlift
Max set unbroken Press


Scoring

The total reps for all three lifts, added together.

 

Scaling

Back squat: The dumbbells are held high up on your shoulders/upper back. To scale, use one dumbbell behind the neck/upper back.

Deadlift: Scale to one dumbbell held at the end with both hands.

Press: Scale to one dumbbell held in both hands on either side. If you are still only able to perform less than 10-15 reps with this, increase the sets you do to 3+, or have them perform a push press instead.

 

WOD Goal

CrossFit Total day! Getting the Total done in 1 hour has always been really challenging for us as coaches. You will need to be really on point with your time management.

The goal is to push yourselves to absolute failure on each movement. Use the scaling options to ensure you can perform at least 15 + reps for each movement.

 

You are working on volume today, using a light to moderate load (depending on your dumbbell load)/no load for unloaded. The set terminates when you put your dumbbells down or fail a rep. If you like, you can have two-three attempts at each lift/movement. The first set will most likely be your highest.

* The HSPU can be performed strict or kipping.

CrossFit Total

1 rep max Back squat
1 rep max Deadlift
1 rep max Press


Scoring

The total of their best three lifts for the Squat, Deadlift and Press (Add them all together).

 

Scaling

You should only need to scale for injury or inability to perform the movement mechanics correctly. You can work towards sets of 3 and 5 instead of 1 so you don’t max out, or change the movement to accommodate your needs.

 

WOD Goal

CrossFit Total day! Getting the Total done in 1 hour has always been really challenging for us as coaches. You will need to be really on point with your time management.

 

Historically, the movements are done in the order it is written and you have as much time as you like. But in terms of managing time efficiently, and within one hour, the way we like to do it is to perform the back squat first, then to super set the deadlift with the press. So, go back and forth with those attempts to save time.

We suggest you have three attempts to get your lifts. That way, you are serious about each of those lifts and don’t absent mindedly work up to a heavy weight for a lot of sets, then run out of time. If you fail any of those lifts, it counts as a lift and you don’t get re-dos. That is the true CrossFit Total method.

From the CrossFit Journal; “The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.” To use this method, your NEED to know what you can get for a heavy set of three. For those who don’t know, you will have a chance to get a rough idea during the Prep part of the Workout.

 

To lift as heavy as possible in the timeframe given for each lift 🙂 If you don’t get your true 1RM for each lift, remind them that it is the Total and not a single movement testing day. It is all about what you can do with the three lifts combined. It is a great opportunity to see where people are at when comparing your back squat to your deadlift. How far apart are you in terms of weight lifted for each? Naturally, people will deadlift more, but if your squat is less than 70% of your deadlift, this is something to look into.

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

16 Sep HOME WOD – Wednesday 16 September 2020

Home Workouts, WodBlog | Admin

A little break from overhead shoulder work today, but no break for the lower body. Just switching gears to running, a single leg squat movement and jumping. The workout is intended to be pretty short and light.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

Daily Board

 

WARMUP

(10 min.) Running warm up and dynamic mobility drills

* Perform the drill for 50m, then jog out 50m.
Air squat to up and over the fence + under the fence (lateral lunge)
Toy Soldiers
Low lizard crawl
Tall duck walk
Walking pigeon stretch – step, pull ankle to chest, switch legs, repeat.

 

(5 min.) Quick Hip prep

Then, with a medium strength band perform;
10 banded good mornings – or perform with no band
25 m glute activation with band right side/25 m left side – perform 10-15 lying glute raises
10 banded good mornings – or no band

 

WORKOUT PREP & WORKOUT

Everyone

(10 min.) Prep for box/object jumps

Perform 10 or so reps of each of these movements
Step ups – keep one foot on the box the whole time and perform all 10 reps on one side, then switch
Step up and over – prep those ankles and knees for jumping and stepping back down
Jump up, step down

 

(10 min.) Prep for lunges and workout

Perform 10 walking lunges (5 on each leg), then with a light set (one down from their working weight) of dumbbells perform 8 more lunges.

Then, with their working weight, perform 6 walking lunges.

 

* If they only have one set, use one dumbbell for the first set and both dumbbells for the second set.

 

* Prep as needed for workout

(10-15 min.) Perform workout

 

WARMDOWN

Start by lying with feet up the wall for 3-4 min. Legs straight, then pull them into a ‘squat position’ for the last few minutes.

 

21-15-9

400-m run
Walking Lunges (double reps)
Object jumps


Scoring

Time to complete the workout.

 

Scaling

Lunges: Scale the load as needed, or scale down to no load

Box/object jumps: Scale the height as needed, or if you can’t jump, perform two for 1 step ups.

 

WOD Goal

More jumping and squatting today. The week is heavy on the lower body. Last week it was a little more upper body dominant. If possible, add some load to the lunges.

 

A little break from overhead shoulder work today, but no break for the lower body. Just switching gears to running, a single leg squat movement and jumping. The workout is intended to be pretty short and light, so make sure you spend a good chunk of the warm up really warming yourself up and getting your body firing again after yesterday’s thrusters. There is no time to ‘warm up’ during the workout, it will be over before you start feeling good.

We have also left some time at the end to cool down and spend some more time on body work.

To clarify, the workout starts with the run and you perform the run at the start of each round. So, it is a total of 3 x 400-m runs.

Ideally, the lunges should be walking, but if space is an issue, you can perform on the spot STEP BACK lunges instead.

 

Everything should be done unbroken. The runs, since there are only 3 should be pushed really hard. The only set of lunges that might be challenging is that first set of 21, but you will be relatively fresh at this point so it shouldn’t stop you or cause you to take a break.

Fast times will be around 10+/-min, you can allow up to 15 min. to get done. We feel like this is a generous time cap, ideally most people should be aiming for 12-13 min.

21-15-9

400-m run
Walking lunges with DB’s by side
Object jumps


Scoring

Time to complete the workout.

 

Scaling

Lunges: Scale the load as needed, or scale down to no load

Box/object jumps: Scale the height as needed, or if you can’t jump, perform two for 1 step ups.

 

WOD Goal

 

A little break from overhead shoulder work today, but no break for the lower body. Just switching gears to running, a single leg squat movement and jumping. The workout is intended to be pretty short and light, so make sure you spend a good chunk of the warm up really warming yourself up and getting your body firing again after yesterday’s thrusters. There is no time to ‘warm up’ during the workout, it will be over before you start feeling good.

We have also left some time at the end to cool down and spend some more time on body work.

To clarify, the workout starts with the run and you perform the run at the start of each round. So, it is a total of 3 x 400-m runs.

Ideally, the lunges should be walking, but if space is an issue, you can perform on the spot STEP BACK lunges instead.

 

For the object jumps, ideally find something of similar height to a box, but if this is not possible, jump over something that is as challenging.

 

Everything should be done unbroken. The runs, since there are only 3 should be pushed really hard. The only set of lunges that might be challenging is that first set of 21, but you will be relatively fresh at this point so it shouldn’t stop you or cause you to take a break.

Fast times will be around 10+/-min, you can allow up to 15 min. to get done. We feel like this is a generous time cap, ideally most people should be aiming for 12-13 min.

21-15-9

400-m run
Walking lunges with DB’s by side (45/25 lb.)
box jumps (24/20 in.)


Scoring

Time to complete the workout.

 

Scaling

Lunges: Scale the load as needed, or scale down to no load

Box/object jumps: Scale the height as needed, or if you can’t jump, perform two for 1 step ups.

 

WOD Goal

A little break from overhead shoulder work today, but no break for the lower body. Just switching gears to running, a single leg squat movement and jumping. The workout is intended to be pretty short and light, so make sure you spend a good chunk of the warm up really warming yourself up and getting your body firing again after yesterday’s thrusters. There is no time to ‘warm up’ during the workout, it will be over before you start feeling good.

We have also left some time at the end to cool down and spend some more time on body work.

To clarify, the workout starts with the run and you perform the run at the start of each round. So, it is a total of 3 x 400-m runs.

Ideally, the lunges should be walking, but if space is an issue, you can perform on the spot STEP BACK lunges instead.

 

Everything should be done unbroken. The runs, since there are only 3 should be pushed really hard. The only set of lunges that might be challenging is that first set of 21, but you will be relatively fresh at this point so it shouldn’t stop you or cause you to take a break.

Fast times will be around 10+/-min, you can allow up to 15 min. to get done. We feel like this is a generous time cap, ideally most people should be aiming for 12-13 min.

 

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

15 Sep HOME WOD – Tuesday 15 September 2020

Home Workouts, WodBlog | Admin

Back to back leg days for you. Yesterday we had a combo of hinging and unilateral squatting, today there is more jumping and squatting. If you need to mix things up a bit, add some load and perform a thruster for the air squats instead.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

Daily Board

 

 

 

WARMUP

(5-10 min.) Warm-up

15 Lateral Leg Swings (each side)
10 Alternating Long lunges
1 min. Samson Stretch (30 sec. Each side)

 

Then, with a single dumbbell/object perform:
100-m Farmers carry (switch at 50 m.)
10 Goblet squat
10 Press
10 Lying DB extensions overhead
10 Walking lunges with 1 DB Overhead (switch arms at 5 reps)
100-m Farmers carry (switch at 50 m.)

 

(10 min.) Project Inversion Session #5

Getting Stronger

30 seconds Wall Facing 90 deg. Handstand Hold
30 seconds Rest
5 Rounds

 

* Scale DOWN to Box/object supported 90 deg. Handstand Hold or one foot on box/one foot on ground 90 deg. Handstand hold.

 

WORKOUT PREP & WORKOUT

Fully and Partially Loaded

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

With an empty Barbell/dumbbell

* Front Squat – Push Press with Squat Stance – Thruster
* Do as many reps as needed to have them moving well

 

Then, adding some load each set, perform;
8 reps
6 reps
4 reps
* The set of 4 should be at their working weight

 

Unloaded

10 Alt. Warrior Pose Stretches (hold each side 5 sec.)
20 Object toe-taps
2 rounds

 

10 Air squats
10 Air squat jumps

 

* Prep as needed for workout

 

(15 min.) Perform workout

 

WARMDOWN

Spend 5-10 min. on a roller or ball with some dedicated body maintenance as the goal. Direct your athletes in how to roll out specific body parts. Make sure they don’t aimlessly lie on the roller.

EMOM 10 min.

15 Air Squats
10 Air Squat Jumps


Scoring

Total rounds completed.

 

Scaling

Scale load as needed.

Omit the jump for the jumping air squats.

 

WOD Goal

Back to back leg days for you. Yesterday we had a combo of hinging and unilateral squatting, today there is more jumping and squatting. If you need to mix things up a bit, add some load and perform a thruster for the air squats instead.

 

 

The goal for everyone is to get at least 10 min. completed. That is a total of 55 reps. Some will be able to go for a bit longer because you should be relatively stronger than the majority of the other athletes. No one should really be able to go further than 15 min. That would be over 100 reps. If you think you might be able to do this, increase your loading a little so that isn’t possible. Around 12/13 rounds is the sweet spot.

Towards the end, around 10 min., you won’t be getting that much rest between sets, but up until this point, you should have at least 20-25 sec. before you need to go again (more in the earlier sets). Most people should be able to always perform the sets unbroken. If you can’t, this will eat away at your time and you will fail early. A good reference point is that you should be able to perform 10 reps unbroken fresh. Scale as needed. For some people this might not be 60% of your 1 rep max, or you might not even know what your 1 rep max is. That is ok, go on feel, just make sure you’re not tempted to go above 60% of your one rep max.

 

DB Thruster ladder

* add 2-3 reps every minute

 

Scoring

Total rounds completed.

 

Scaling

Scale load as needed.

Scale to SA thruster, or to one dumbbell thruster in both hands.

 

WOD Goal

The goal for everyone is to get at least 10 min. completed. That is a total of 55 reps. Some will be able to go for a bit longer because you should be relatively stronger than the majority of the other athletes. No one should really be able to go further than 15 min. That would be over 100 reps. If you think you might be able to do this, increase your loading a little so that isn’t possible. Around 12/13 rounds is the sweet spot.

Towards the end, around 10 min., you won’t be getting that much rest between sets, but up until this point, you should have at least 20-25 sec. before you need to go again (more in the earlier sets). Most people should be able to always perform the sets unbroken. If you can’t, this will eat away at your time and you will fail early. A good reference point is that you should be able to perform 10 reps unbroken fresh. Scale as needed. For some people this might not be 60% of your 1 rep max, or you might not even know what your 1 rep max is. That is ok, go on feel, just make sure you’re not tempted to go above 60% of your one rep max.

 

Single modality day today, focusing on the Thruster. It’s not a heavy thruster, but the high volume at a light to moderate load will give you plenty of opportunity to grease the groove with your thruster technique. Ladders are great too because it falsely lures you into thinking it’s not that bad since you are only adding 1 rep at a time. Then, once fatigue sets in and enough time has lapsed, it gets really hard, really fast. But, it really is only uncomfortable for the last few minutes 🙂

The barbell is taken from the ground.

If you start to fail before 10 min, reduce the reps to what you can manage and continue on until somewhere between 10-13 min.

We will be spending a good chunk of the warmup on Project Inversion. This will help get you with your overhead position for your thrusters!
With the time remaining at the end, spend it on some good quality body maintenance in the areas that you are needing it most. For those who have attended for the last few days, that might be your upper body, but if others are needing some lower body love, take care of them.

*For PL, depending on the load of your dumbbells, add 2 or 3 reps per minute. Then, once you get to a point where you are on the verge of failing that number, stay at this rep count for an additional 2-3 minutes. Unless you have made it past 10 minutes. Then, you can simply stop when you start to fail.

 

Thruster ladder

Thruster ladder at 60% 1rep Max
* add 1 rep every minute


Scoring

Total rounds completed.

 

Scaling

Scale load as needed.

 

WOD Goal

The goal for everyone is to get at least 10 min. completed. That is a total of 55 reps. Some will be able to go for a bit longer because you should be relatively stronger than the majority of the other athletes. No one should really be able to go further than 15 min. That would be over 100 reps. If you think you might be able to do this, increase your loading a little so that isn’t possible. Around 12/13 rounds is the sweet spot.

Towards the end, around 10 min., you won’t be getting that much rest between sets, but up until this point, you should have at least 20-25 sec. before you need to go again (more in the earlier sets). Most people should be able to always perform the sets unbroken. If you can’t, this will eat away at your time and you will fail early. A good reference point is that you should be able to perform 10 reps unbroken fresh. Scale as needed. For some people this might not be 60% of your 1 rep max, or you might not even know what your 1 rep max is. That is ok, go on feel, just make sure you’re not tempted to go above 60% of your one rep max.

 

Single modality day today, focusing on the Thruster. It’s not a heavy thruster, but the high volume at a light to moderate load will give you plenty of opportunity to grease the groove with your thruster technique. Ladders are great too because it falsely lures you into thinking it’s not that bad since you are only adding 1 rep at a time. Then, once fatigue sets in and enough time has lapsed, it gets really hard, really fast. But, it really is only uncomfortable for the last few minutes 🙂

The barbell is taken from the ground.

If you start to fail before 10 min, reduce the reps to what you can manage and continue on until somewhere between 10-13 min.

We will be spending a good chunk of the warmup on Project Inversion. This will help get you with your overhead position for your thrusters!
With the time remaining at the end, spend it on some good quality body maintenance in the areas that you are needing it most. For those who have attended for the last few days, that might be your upper body, but if others are needing some lower body love, take care of them.

*For PL, depending on the load of your dumbbells, add 2 or 3 reps per minute. Then, once you get to a point where you are on the verge of failing that number, stay at this rep count for an additional 2-3 minutes. Unless you have made it past 10 minutes. Then, you can simply stop when you start to fail.

 

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

14 Sep HOME WOD – Monday 14 September 2020

Home Workouts, WodBlog | Admin

Happy Monday! Pull, pull, pull. That is what is on the agenda for today. All three movements are utilising a pull in a different plane with various degrees of skill and load/bodyweight/resistance.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

Daily Board

 

 

 

WARMUP

(10-15 min.) Project Inversion Session #4

– Quick run 200-400 m or jump rope for 2 min. to get warm.

 

Then perform;

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/Object Handstand Shifts, or Pike Handstand Shifts

 

WORKOUT PREP & WORKOUT

Fully and Partially Loaded

 

(5 min.) Snatch review

Depending on skill level of class, either use a PVC or barbell to review;
Use the Oly snatch complex (sans squat piece).

 

(15 min.) Workout prep

5 kipping swings + 5 kip plus high hips/pull down on bar
PL: 5 6-point burpees

 

5 power snatch
PL: 8 Alt. PS

 

2 x 3 chest to bar pullups + 1 muscle up (do one set, rest, do the other) SCALE to regular pull-ups OR attempts here.
PL: 6 Burpees

 

5 power snatch
PL: 8 Alt. PS

 

3-5 muscle ups OR their workout modification.

 

5 power snatch
* Increase their load each set, their last set should be their working weight.
PL: 8 Alt. PS

 

Unloaded

10-1
Step-ups
1-10
Split leg good-mornings

 

5-1
Burpees
1-5
Deadlift jumps

 

5-1
Stationary lateral step-ups
1-5
2-fer-1 burpee

 

* Prep as needed for workout

(20 min.) Perform workout

 

AMRAP 20 min.

10 Lateral Stationary step-ups
20 Deadlift jumps
7 2-fer-1 burpee


Scoring

As many rounds and reps as possible in 20 min.

 

Scaling

Step-ups: Scale the height of what you step up onto. If you don’t have something to step up onto, perform lunges instead.
Deadlift jumps: Turn these into good-mornings.
2-fer-1 burpee: Scale these to a regular burpee or kick-back.

 

WOD Goal

Everyone: You will be able to cycle the power snatches unbroken for the whole workout, or for at least the first half. Some of you might need to break them up after that point. This should be the goal for everyone. It is a long workout, so today isn’t the day to try to challenge the weight and go heavier than you are capable of. You should be able to easily move the load for 5 reps unbroken when you are fresh with the mentality that you can keep doing that even when you are starting to fatigue.

You will most likely be able to perform 5+ rounds.

 

It’s going to be a little leg dominant vs upper body. Lots of jumping and metabolic capacity work. Reduce the time if you feel like 20 minutes is too long to be performing these movements.

AMRAP 20 min.

10 Alt. DB Power Snatch
20 Db SDHP (10 each side)
7 DB Burpee


Scoring

As many rounds and reps as possible in 20 min.

 

Scaling

All movements: Reduce reps as needed, or/and use one dumbbell for the burpees.

 

WOD Goal

Instead of subbing in running today for the rowing, we are performing SDHP to continue on the pulling theme. The only difference here is that both the snatch and the SDHP are pulled from the ground, so there will be some redundancy there. You are still different enough, and the load is light enough that this shouldn’t be a deal breaker. The DB burpees are done like a regular burpee, except when you stand up, you hold the dumbbells by your side. We doubled the power snatch reps to account for the lighter load.

 

You will be able to cycle the power snatches unbroken for the whole workout, or for at least the first half. Some of you might need to break them up after that point. This should be the goal for everyone. It is a long workout, so today isn’t the day to try to challenge the weight and go heavier than you are capable of. You should be able to easily move the load for 5 reps unbroken when you are fresh with the mentality that you can keep doing that even when you are starting to fatigue.

The row/SDHP is a filler movement today. Meaning, you are not intended to be done really fast, just get them done. You are intended to increase your metabolic output and make the snatches and muscle ups harder. If you go too fast on these it will affect your performance on the other two movements.

You will most likely be able to perform 5+ rounds.

 

AMRAP 20 min.

5 Power Snatch (135/95 lb.)
250-m Row
5 bar muscle up


Scoring

As many rounds and reps as possible in 20 min.

 

Scaling

Power snatch: The load should feel moderately heavy during the workout. Light – moderate when you are fresh. Use this as a guideline when scaling.

Bar muscle up: First, scale reps to 3 or 4 if you need to do singles. Then, scale to bands if you are ok with them using bands or scale to a jumping bar muscle up. OR a box muscle-up transition. Lastly, scale to a jumping chest-to-bar pull-up.

 

WOD Goal

Happy Monday! Pull, pull, pull. That is what is on the agenda for today. All three movements are utilising a pull in a different plane with various degrees of skill and load/bodyweight/resistance.
We have kept the rep volume per round low so that you can cycle the rounds with some efficiency and consistent intensity. The loading for the power snatch is moderate for most people and even though the bar muscle up skill is high, the reps per round should be manageable for some top athletes.

You will be able to cycle the power snatches unbroken for the whole workout, or for at least the first half. Some of you might need to break them up after that point. This should be the goal for everyone. It is a long workout, so today isn’t the day to try to challenge the weight and go heavier than you are capable of. You should be able to easily move the load for 5 reps unbroken when you are fresh with the mentality that you can keep doing that even when you are starting to fatigue.

The row/SDHP is a filler movement today. Meaning, you are not intended to be done really fast, just get them done. You are intended to increase your metabolic output and make the snatches and muscle ups harder. If you go too fast on these it will affect your performance on the other two movements.
Your top athletes will start out roughly 2.30-3 min. per round and then might slow down to 3.30-4 min. per round, which will put them around 5+/- rounds. Everyone else should aim to get in your 4th round. If you scale appropriately this should be achievable.

 

There will only be a handful of athletes who are able to maintain the muscle ups unbroken each round. For most other people, choose a rep scheme that you can hold on to consistently for the 20 min. For some it might be 3/2, others 2/2/1, or even 1’s. For those who start out with 1’s, reduce the reps to either 3 or 4 per round. You shouldn’t be spending most of the workout on the muscle ups. Each movement should take roughly the same amount of time, give or take your strengths and weaknesses.

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

12 Sep HOME WOD – Saturday 12 September 2020

Home Workouts, WodBlog | Admin

Today we are combining time and task priority in one workout using all gymnastics/monostructural movements. You perform as many reps as possible in the first 9 min, then you go straight into a given amount of work that should roughly take 8-10 minutes to get through.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

 

Daily Board

 

 

 

 

WARMUP ~ 10 mins

(10 min.) OTB Whole Body Complex

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

 

(5 min.) Shoulder/dip prep

In partners (if possible) ‘i go, you go’:
30 sec. hold at the top of the rings/box/object
5 jump to top position of dip and slow lower to the bottom
30 sec. hold in the bottom position of the dip
5 strict ring/object dips

*Scale movements to use one foot to support on the ground for the holds, or both feet.
* Use a box and elevate feet to perform the more challenging progressions.

WORKOUT PREP & WORKOUT ~ 40 min

Everyone

(10 min.) Prep for HSPU and double-unders

Minute 1: Kick up and hold a handstand for 30-45 sec. Scale to a pike or box pike hold. Scale further to a plank hold.
Minute 2: 50 Single-unders
Minute 3: 4-5 Wall climbs. Scale to walking as high as possible or scale to 12 plank get down/ups
Minute 5: 5 x 10 Single unders + 5 double unders
Minute 6: 5 Slow lower strict handstand pushup. Stand up between each rep. Scale to using an 1-2 abmat s under the head
Minute 7: 25-30 Double-unders OR attempts. Have everyone attempt here.
Minute 8: 5-7 Strict handstand pushups or attempts. Scale to a strict box pike pushup.
* The time frames are a rough guideline. It makes it easier to keep everyone together this way.

 

(5 min.) Prep for workout

20 double-unders/object lateral jumps
5 Ring/object dips
5 HSPU
1-2 rounds

 

* Use modifications here.

* Prep as needed for workout

(20-25 min.) Perform workout

3 rounds

1 min. Object lateral jumps
1 min. Object dips
1 min. HSPU

 

3 rounds

35 Object lateral jumps
10 Object dips
8 HSPU

 

Scoring

Two scores for today.
Total rep count for the three rounds of the first triplet
Total time taken to complete the second triplet.

 

Scaling

Ring/Object dips: Use a light band that doesn’t alter the stimulus of the ring dip too much. Otherwise, you can either have them perform jump to slow lowers, or use a hard box dip as a modification.

HSPU: One abmat under your head is ok today. No more. From here, scale to a box pike pushup, then a pike pushup.

 

WOD Goal

On the first triplet; For most people, you will get the most bang for your buck in the double unders/ Toe taps so you should work right up until each minute for those. However, some strategy to stop a few seconds earlier to catch your breath before you launch into the dips is also a smart thing to do. There are two ways to approach the dips and hspu. You can either perform one big max set in the first round and just hang in there for the last two rounds, or you can be more conservative and leave some room in the tank (arms) for each round. The problem with the latter is that most people don’t really know what your limit is so this way you might under shoot and be too conservative. At the least, try to get within a few reps of each set.

For the second triplet, you may need to break things up a little differently given you will now be a little fatigued and out of breath. That is fine, try hard to stick with your numbers for as long as you can and if you start dropping off, take quick breaks, and go again.

If you are unable to perform 10 reps of ring dips and hspu unbroken while you are fresh, you should think about scaling the movements. One way you can do it is to perform the first triplet as rx’d and then scale the second part when you are starting to fail reps.

NOTE: You won’t be accumulating that many reps in the dips and hspu. That is ok, today is also about some skill practise over intensity for that first triplet, so let people struggle a little during those movements.

Ideally, the second triplet should take around sub 9 min. for your top athletes. Allow up to 10-12 min. for the majority to finish.

 

3 rounds

1 min. Double-unders
1 min. Object dips
1 min. HSPU

 

3 rounds

35 Double-unders
10-12 Object dips
8 HSPU


Scoring

Two scores for today.
Total rep count for the three rounds of the first triplet
Total time taken to complete the second triplet.

 

Scaling

Ring/Object dips: Use a light band that doesn’t alter the stimulus of the ring dip too much. Otherwise, you can either have them perform jump to slow lowers, or use a hard box dip as a modification.

HSPU: One abmat under your head is ok today. No more. From here, scale to a box pike pushup, then a pike pushup.

Double-unders: Use attempts if you don’t mess up too much. If every second attempt is a miss then you should scale to single-unders instead today. Double reps for the second portion of the workout.

 

WOD Goal

Today we are combining time and task priority in one workout using all gymnastics/monostructural movements. You perform as many reps as possible in the first 9 min, then you go straight into a given amount of work that should roughly take 8-10 minutes to get through.

To clarify, you perform as many reps as possible in each of the given minutes for each movement. You keep a running total for each round, record your total for each round, then add those three rounds up at the end to get one total score (number).

We used reps for the second triplet that we thought the average athlete would be able to consistently get per minute per movement when under fatigue. (give or take some reps). We are interested to see how long it takes you to perform the second triplet given the similar amount of reps but a different workout format. It’s more of an experiment to see how you handle the second triplet when you are fatigued.

 

There is no rest between the two triplets. You go straight from the last minute of hspu into your first round of the second triplet, starting with the double unders./ object toe taps

*find a dip modification that you can challenge themselves on for those dips. Elevate the feet to increase the difficulty.

We are using lateral object jumps instead as a variation to your week and program. Find modifications so that you can maintain the same consistency that you could with double-unders and ring dips. Everything else applies as above.

 

On the first triplet; For most people, you will get the most bang for your buck in the double unders/ Toe taps so you should work right up until each minute for those. However, some strategy to stop a few seconds earlier to catch your breath before you launch into the dips is also a smart thing to do. There are two ways to approach the dips and hspu. You can either perform one big max set in the first round and just hang in there for the last two rounds, or you can be more conservative and leave some room in the tank (arms) for each round. The problem with the latter is that most people don’t really know what your limit is so this way you might under shoot and be too conservative. At the least, try to get within a few reps of each set.

For the second triplet, you may need to break things up a little differently given you will now be a little fatigued and out of breath. That is fine, try hard to stick with your numbers for as long as you can and if you start dropping off, take quick breaks, and go again.

If you are unable to perform 10 reps of ring dips and hspu unbroken while you are fresh, you should think about scaling the movements. One way you can do it is to perform the first triplet as rx’d and then scale the second part when you are starting to fail reps.

NOTE: You won’t be accumulating that many reps in the dips and hspu. That is ok, today is also about some skill practise over intensity for that first triplet, so let people struggle a little during those movements.

Ideally, the second triplet should take around sub 9 min. for your top athletes. Allow up to 10-12 min. for the majority to finish.

3 rounds

1 min. Double-unders
1 min. Ring dips
1 min. HSPU

 

3 rounds

35 Double-unders
10 Ring dips
8 HSPU

 

Scoring

Two scores for today.
Total rep count for the three rounds of the first triplet
Total time taken to complete the second triplet.

 

Scaling

Ring/Object dips: Use a light band that doesn’t alter the stimulus of the ring dip too much. Otherwise, you can either have them perform jump to slow lowers, or use a hard box dip as a modification.

HSPU: One abmat under your head is ok today. No more. From here, scale to a box pike pushup, then a pike pushup.

Double-unders: Use attempts if you don’t mess up too much. If every second attempt is a miss then you should scale to single-unders instead today. Double reps for the second portion of the workout.

 

WOD Goal

Today we are combining time and task priority in one workout using all gymnastics/monostructural movements. You perform as many reps as possible in the first 9 min, then you go straight into a given amount of work that should roughly take 8-10 minutes to get through.

To clarify, you perform as many reps as possible in each of the given minutes for each movement. You keep a running total for each round, record your total for each round, then add those three rounds up at the end to get one total score (number).

We used reps for the second triplet that we thought the average athlete would be able to consistently get per minute per movement when under fatigue. (give or take some reps). We are interested to see how long it takes you to perform the second triplet given the similar amount of reps but a different workout format. It’s more of an experiment to see how you handle the second triplet when you are fatigued.

 

There is no rest between the two triplets. You go straight from the last minute of hspu into your first round of the second triplet, starting with the double unders./ object toe taps

*find a dip modification that you can challenge themselves on for those dips. Elevate the feet to increase the difficulty.

We are using lateral object jumps instead as a variation to your week and program. Find modifications so that you can maintain the same consistency that you could with double-unders and ring dips. Everything else applies as above.

 

On the first triplet; For most people, you will get the most bang for your buck in the double unders/ Toe taps so you should work right up until each minute for those. However, some strategy to stop a few seconds earlier to catch your breath before you launch into the dips is also a smart thing to do. There are two ways to approach the dips and hspu. You can either perform one big max set in the first round and just hang in there for the last two rounds, or you can be more conservative and leave some room in the tank (arms) for each round. The problem with the latter is that most people don’t really know what your limit is so this way you might under shoot and be too conservative. At the least, try to get within a few reps of each set.

For the second triplet, you may need to break things up a little differently given you will now be a little fatigued and out of breath. That is fine, try hard to stick with your numbers for as long as you can and if you start dropping off, take quick breaks, and go again.

If you are unable to perform 10 reps of ring dips and hspu unbroken while you are fresh, you should think about scaling the movements. One way you can do it is to perform the first triplet as rx’d and then scale the second part when you are starting to fail reps.

NOTE: You won’t be accumulating that many reps in the dips and hspu. That is ok, today is also about some skill practise over intensity for that first triplet, so let people struggle a little during those movements.

Ideally, the second triplet should take around sub 9 min. for your top athletes. Allow up to 10-12 min. for the majority to finish.

 

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

11 Sep HOME WOD – Friday 11 September 2020

Home Workouts, WodBlog | Admin

Today is a mash-up of running, air squats and some plank work. The volume for each movement per round is low, so it will keep you moving for the full 12 minutes.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

Daily Board

 

 

 

 

WARMUP ~ 20 mins

(5 min.) Get warm – shoulder burner!
45 sec.-15 sec. Rest/ 30 sec.-15 sec. Rest/ 15 sec.-15 sec. rest
Kick-backs
Plank get up get downs

 

(10-15 min.) Project Inversion Session #3

Tabata
20 sec. Handstand Hold
10 sec. Rest
6 Rounds

* Scale UP to Wall Facing, or Free-Standing
* Scale DOWN to Walk Up Wall Holds (also see: Wall Assisted Crow to Handstand ), or Plank Holds.

 

WORKOUT PREP & WORKOUT ~ 25-30 min

Fully and Partially Loaded
(10-15 min.) First, briefly review the DB rows as a group with a light dumbbell.
Then, Prep for workout – in partners (if possible);
While one partner performs 10 DB rows each side, partner 2 holds the DB (light) in a single arm overhead position (like the waiters walk). You switch arms, when your partner switches side on the rows.
Switch
While one partner performs 100-m Oh Carry – 50-m each arm, partner 2 performs 10 air squats
* Coach the air squat group through your squats
Switch
While one partner performs 100-m oh carry – 50-m each arm, partner 2 performs 10 DB rows each side with your workout weight.
Switch
* Prep as needed for the workout.

 

Unloaded
100-m Run
30 sec. Plank hold
10 Air squats
100-m Run
10 Plank shoulder taps
10 Air squats
10 Plank ankle taps
* Prep as needed for the workout
(12 min.) Perform workout

WARMDOWN ~5-10 min

10 Alt. Under the body thoracic stretch
10 Dynamic Flexi swimmer stretch
10 Down dog to cobra

AMRAP 12 min.

10 x 20-m Shuttle Runs
20 Plank Shoulder Taps
24 Air Squats
20 Plank Ankle Taps

 

Session #3 of project inversion today.

This time, we are flipping around the tabata we performed on Tuesday with the goal of holding a handstand for each 20 sec. effort.

 

Scoring

As many rounds and reps as possible in 12 minutes.
* 50 m carry = 5 reps.

 

Scaling

  • Air squats: scale reps to 16 per round if needed.
  • Shuttle runs: Reduce the reps to 6 x 20 m per round. Then, modify the movement to single-unders, or 50 object toe-taps per round.
  • Plank shoulder taps: Scale to kneeling shoulder taps.
  • Plank ankle taps: Scale to under the body reach instead of reaching for the ankle. IF this still isn’t possible, perform alternating arms/legs superman drill instead.

 

WOD Goal

Today is a mash-up of running, air squats and some plank work. The volume for each movement per round is low, so it will keep you moving for the full 12 minutes.

Shoulder stability and getting sweaty is still the goal for this track. The runs and air squats will get you moving fast and using those legs, while the planks will slow you down a little and work on positioning. You should shoot for over 4 rounds.

 

AMRAP 12 min.

100-m SA Db Overhead carry – right
12 DB row in plank – right arm
24 Air Squats
12 DB row in plank – left arm
100-m SA Db Overhead carry – left arm


Scoring

As many rounds and reps as possible in 12 minutes.
* 50 m carry = 5 reps.

 

Scaling

  • Air squats: scale reps to 16 per round if needed.
  • SA Db overhead carry: Scale load, then scale further to a front rack carry.
  • Db Plank rows: Scale load if possible, then scale reps to 8 per side each round.

 

WOD Goal

We like carries. You are functional, awkward, hard and you provide a stimulus that a lot of the other movements don’t. Today we are using a light dumbbell overhead. We combined this with plank rows and air squats in an amrap format. The carry may slow you down, but the other two movements are designed to speed you up and keep the intensity high for the majority of the workout.
Each round consists of a right arm carry + right arm rows, a set of air squats in between, then a repeat of the carry and the rows on the left side.
You only need one dumbbell each. But, if you wish to perform the plank rows with the other hand supported on a dumbbell, you can.

 

The main goal for everyone today is to maintain correct overhead positioning in the carries. That sounds like an easy task and not that exciting, but for most people this will be a challenge. If you are unable to hold the dumbbell in the correct position overhead while you are fresh, the load is too heavy for you. The body and spine should be neutral and the shoulders and elbows at full extension. If you are tighter then decrease the load on the carries and then use the rx’d load for the rows (if you have enough dumbbells).
Everything else should be done fast. Keep a rigid body position for the rows and make sure you don’t twist too much from the hips while you are rowing. Your hand that is not rowing rests on the ground in a plank position.
Your goal for some top athletes should be around 4 or more rounds. For everyone else, you should aim to get into your 4th round.

AMRAP 12 min.

100-m SA Db Overhead carry – right (45/25lbs)
12 DB row in plank – right arm
24 Air Squats
12 DB row in plank – left arm
100-m SA Db Overhead carry – left arm

 

Scoring

As many rounds and reps as possible in 12 minutes.
* 50 m carry = 5 reps.

 

Scaling

Air squats: scale reps to 16 per round if needed.
SA Db overhead carry: Scale load, then scale further to a front rack carry.
Db Plank rows: Scale load if possible, then scale reps to 8 per side each round.

 

WOD Goal

We like carries. You are functional, awkward, hard and you provide a stimulus that a lot of the other movements don’t. Today we are using a light dumbbell overhead. We combined this with plank rows and air squats in an amrap format. The carry may slow you down, but the other two movements are designed to speed you up and keep the intensity high for the majority of the workout.
Each round consists of a right arm carry + right arm rows, a set of air squats in between, then a repeat of the carry and the rows on the left side.
You only need one dumbbell each. But, if you wish to perform the plank rows with the other hand supported on a dumbbell, you can.

 

The main goal for everyone today is to maintain correct overhead positioning in the carries. That sounds like an easy task and not that exciting, but for most people this will be a challenge. If you are unable to hold the dumbbell in the correct position overhead while you are fresh, the load is too heavy for you. The body and spine should be neutral and the shoulders and elbows at full extension. If you are tighter then decrease the load on the carries and then use the rx’d load for the rows (if you have enough dumbbells).
Everything else should be done fast. Keep a rigid body position for the rows and make sure you don’t twist too much from the hips while you are rowing. Your hand that is not rowing rests on the ground in a plank position.
Your goal for some top athletes should be around 4 or more rounds. For everyone else, you should aim to get into your 4th round.

 

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

10 Sep HOME WOD – Thursday 10 September 2020

Home Workouts, WodBlog | Admin

The goal for the majority of you is to be able to do the prescribed reps. This may mean you need to scale the load. Focus on getting the reps done vs trying to use the rx’d load. Use the prep part to figure out whether you think you can maintain the reps over the 10 min. It is intended to be hard, don’t be conservative, challenge yourselves.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

 

Daily Board

 


WARMUP

 

(5 min.) Quick Warm-up

 

30 sec. Alternate 5 air squats + 5 bootstrap stretches
30 sec. Wall squat hold
30 sec. Plank object taps
30 sec. Push-ups
2 rounds

 

(10-15 min.) Project Inversion Session #2

Handstand Stability

 

10 Shoulder Shrugs in Handstand Hold
20 Alt. Hand Releases in Handstand
Rest
3 Rounds

* Scale UP to Free-Standing
* Scale DOWN to Object Pike Shoulder Shrugs/Pike Shoulder Shrugs + Plank Shoulder Taps (20 Reps)

 

WORKOUT PREP & WORKOUT

Fully and Partially Loaded

(15-20 min.) Review and prep power clean with PVC/broomstick/Db

As a group, review the power clean as:
Dip shrug – high hang muscle clean – hang power clean – deadlift – power clean
* Perform as many reps as needed

 

Then, perform;
2 x 5 reps
2 x 3 reps
2-3 x 1 rep
* Add load each set
* Work up to a heavy 1 rep. This doesn’t mean 1 rep max, just something challenging.
* You should aim to hit your workout weight around the 1st set of 3 reps.
* Rest in between as time permits.

 

– For PL folk, perform this complex:
10 SA front Squat + SA thruster (5 each arm)
10 SA deadlift + SA power clean (5 each arm)
2 round

 

7 Push press (both Db’s)
7 Power clean (both Db’s)
2 rounds

 

Unloaded

Perform the following complex:

20 Plank shoulder taps
20 Up and over the fence + air squat – alternate directions
2 rounds

 

20 Mountain climbers
10 Walking lunges
1-2 rounds.

 

(5 min.) Prep for workout

 

Get your load to your working weight, then perform one round of the workout with your intended modifications.
Take note as to how long it takes and how it feels.* Make changes as needed here.

(10 min.) Perform workout

 

EMOM 10 min.

20 Mountain Climbers
10 Walking Lunges


Scoring

Complete all rounds


Scaling

Workout: First, scale load as needed. Then, modify reps as needed. As a rule of thumb, you should be getting 10-15 sec. rest at the end of each minute for the first half of the workout and then it will decrease as the reps go on with the last rounds potentially not having any rest at all.

Mountain climbers: reduce the reps to 10-15 per set. Then, reduce the ROM of the end position.

Lunges: Reduce the reps to 8 per set.


WOD Goal

The goal for the majority of you is to be able to do the prescribed reps. This may mean you need to scale the load. Focus on getting the reps done vs trying to use the rx’d load. Use the prep part to figure out whether you think you can maintain the reps over the 10 min. It is intended to be hard, don’t be conservative, challenge yourselves.

Both movements should be done unbroken each round. For the first few rounds you probably won’t need much break between the wall balls/thrusters and the power cleans. As you get tired you will probably start taking more rest. Make sure you monitor where you are at with your timing and you aren’t resting too much!

Unloaded: You will be breathing hard by minute 3. Your goal is to maintain the reps across the 10 minutes without dropping off the pace too much.

This one is going to be all about the lungs and legs. Since the total volume per minute is 30 reps, you will be moving for the majority of the 10 minutes. For both movements the reps are total, which means 15 mountain climbers each side and 5 lunges each side.
* Day two of project inversion today. This will help get those shoulders prepped for the short, intense workout.

EMOM 10 min.

7 Db Thruster
7 Db Power Clean


Scoring

Complete all rounds


Scaling

Workout: First, scale load as needed. Then, modify reps as needed. As a rule of thumb, you should be getting 10-15 sec. rest at the end of each minute for the first half of the workout and then it will decrease as the reps go on with the last rounds potentially not having any rest at all.

Db thruster and power clean: Scale to one dumbbell performed as single arm thrusters, or double hand on one dumbbell thruster.


WOD Goal

The goal for the majority of you is to be able to do the prescribed reps. This may mean you need to scale the load. Focus on getting the reps done vs trying to use the rx’d load. Use the prep part to figure out whether you think you can maintain the reps over the 10 min. It is intended to be hard, don’t be conservative, challenge yourselves.

Both movements should be done unbroken each round. For the first few rounds you probably won’t need much break between the wall balls/thrusters and the power cleans. As you get tired you will probably start taking more rest. Make sure you monitor where you are at with your timing and you aren’t resting too much!

 

We didn’t have to change too much up with the stimulus today. Ideally, we would have liked to add some more reps since the loading will be a little lighter for those power cleans, but 14 reps per minute will be a challenge for most people to maintain across 10 minutes. That is a total of 140 reps. Both movements are intended to be done with two dumbbells today. One in each hand.

EMOM 10 min.

7 Wall ball
5 Power clean (135/95 lb.)


Scoring

Complete all rounds


Scaling

Workout: First, scale load as needed. Then, modify reps as needed. As a rule of thumb, you should be getting 10-15 sec. rest at the end of each minute for the first half of the workout and then it will decrease as the reps go on with the last rounds potentially not having any rest at all.

Wall ball: Scale load first, then modify target height.

Power clean: Scale load as needed. Can you perform 8-10 reps unbroken of the load fresh?


WOD Goal

The goal for the majority of you is to be able to do the prescribed reps. This may mean you need to scale the load. Focus on getting the reps done vs trying to use the rx’d load. Use the prep part to figure out whether you think you can maintain the reps over the 10 min. It is intended to be hard, don’t be conservative, challenge yourselves.

Both movements should be done unbroken each round. For the first few rounds you probably won’t need much break between the wall balls/thrusters and the power cleans. As you get tired you will probably start taking more rest. Make sure you monitor where you are at with your timing and you aren’t resting too much!

A Lot of simple couplets/triplets this week. Today we wall ball and power clean. A great balance between push, pull, hinge and squat. Nothing fancy. BUT, the volume prescribed per minute is definitely going to get a little spicy for the average athlete. The load is set as light to moderate. It shouldn’t be heavy. The timeframe will be perfect for the intended stimulus, and right when you think you can’t do another round, it will be over.

The wall ball target is 10-ft for the men and 9-ft for the women.

We have included some time to go heavy in those power cleans in the prep piece of the workout today.

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