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04 Aug HOME WOD – Tuesday 4 August 2020

Home Workouts, WodBlog | Admin

We are changing direction from yesterday. The reps per movement may seem like a lot because they are. We have set the bar high as a challenge. The work to rest ratio is not going to be 1:1 which is why we have added a 1 minute rest interval at the end of each round. This may still not be enough to recover fully, but the intention is to work on managing fatigue while working through a little discomfort and heavy breathing.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

 

Daily Board. Scaling options are in red.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WARMUP

(10 min.) Virtual Partner Warm-up….. Or real one, if they have one.

 

Min 1 and 2: Partner 1 rows/runs 100 m while partner 2 performs bootstrap squats
Switch on the minute
Min 3 and 4: Partner 1 rows/runs 100 m with while partner 2 performs 1 push-up + 2 shoulder taps.
Switch on the minute
Min 5 and 6: Partner 1 rows/runs 100 m while partner 2 runs rotational planks
Switch on the minute
Min 7 and 8: Partner 1 rows/runs 100 m while partner 2 performs 1 burpee + 1 jumping air squat
Switch on the minute
* If it is too logistically hard to figure out the partner thing, have people perform this as an individual, performing each movement on the minute. Run + movement every 2 minutes.

 

WORKOUT PREP & WORKOUT

(10-15 min.) Prep for the workout

 

Fully Loaded

First, work up to a Max Seated Box Jump
* Have them find their highest height they can jump to.
* Use between a 12-15” box/stack plates to sit/jump from
Perform;
2 x 3 reps – start low and add height on second set
2 x 2 reps – keep adding
As many sets of 1 rep as it takes to find a max. Probably around 4 or 5.

Then, with their workout Box height perform;
25/20 box jumps (aim to get it done in 1 min) – modify before or after to the rep scheme people think they will be able to hold for the workout.

 

Partially Loaded and Unloaded

Briefly, review the DB SDHP/good-mornings as needed. Then, perform:

With two dumbbells/markers positioned about 3-5 ft away from each other (closer if you like), have them jump over both back and forth for 10-15 reps. This should be a challenge. You can use chalk or anything as lines if they feel weird about jumping over dumbbells that far apart. No injuries please!

Then, using their object height perform:
25/20 jumps (aim to get it done in 1 min) – modify before or after to the rep scheme people think they will be able to hold for the workout.

* Prep as needed for Workout

(20 min.) Perform Workout

 

WARMDOWN

1-2 min. Each side of ankle + foot stretches
1- 2 min. Each side wall facing hip flexor stretch
1 min. Alt. plane crash victim stretch – hold up to 5 sec each side.

5 Rounds

Min 1: 16 Air Squats / Overhead Air Squats
Min 2: 15 Object Jumps
Min 3: 10 Burpees
Min 4: Rest

 

Scoring

Complete Workout

 

Scaling

Box/Object Jumps: Scale the height first, then the reps. Lastly, scale to step-ups if needed. 10-15 reps.


WOD Goal

We suggest you attempt to do everything as fast as you can at the start of the minute so you can maximise your rest each minute. The only movement that is a little harder to recover from if you do it at 100% is the row, so if you pace this a little slower, like 80-90%, yes you won’t get a lot of rest, possibly none, but you will also be able to keep going afterwards vs if you go 100% and kill yourself, you won’t be able to recover and keeping up with the time will be hard.

The box/object jumps should be done unbroken, we don’t necessarily mean you need to be done rebound style. We just mean there shouldn’t be any pausing longer than a second on the top or the bottom of the movement. You should have about 10-15 sec to spare at the end. Same goes for the burpees.

Fatigue is going to set in pretty quickly given the high intensity this requires from the start. Make the focus of managing this, pushing past it and utilising the 1 minute rest your goal for the workout.

5 Rounds

Min 1: 16 SA DB SDHP
Min 2: 15 Object Jumps
Min 3: 10 Burpees
Min 4: Rest

 

Scoring

Complete Workout

 

Scaling

Box/Object Jumps: Scale the height first, then the reps. Lastly, scale to step-ups if needed. 10-15 reps.

DB SDHP: Scale further to good-mornings with, or without the DB.

 

WOD Goal 

We suggest you attempt to do everything as fast as you can at the start of the minute so you can maximise your rest each minute. The only movement that is a little harder to recover from if you do it at 100% is the row, so if you pace this a little slower, like 80-90%, yes you won’t get a lot of rest, possibly none, but you will also be able to keep going afterwards vs if you go 100% and kill yourself, you won’t be able to recover and keeping up with the time will be hard.

The box/object jumps should be done unbroken, we don’t necessarily mean you need to be done rebound style. We just mean there shouldn’t be any pausing longer than a second on the top or the bottom of the movement. You should have about 10-15 sec to spare at the end. Same goes for the burpees.

Fatigue is going to set in pretty quickly given the high intensity this requires from the start. Make the focus of managing this, pushing past it and utilising the 1 minute rest your goal for the workout.

One way to tackle the workout is to start out with the prescribed reps and then, if you start to drop off, take 1 or 2 reps off each round as needed.

 

5 Rounds

Min 1: Row 15/10 Cal.
Min 2: 15 Box Jumps (24/20 in.)
Min 3: 10 Burpees
Min 4: Rest

 

Scoring

Complete Workout

 

Scaling

Box/Object Jumps: Scale the height first, then the reps. Lastly, scale to step-ups if needed. 10-15 reps.

Burpees: Scale the reps to 6 or 7, then to kick-backs.

Row: Reduce calories as needed. Modify to 15 SDHP (65/45 lb.) if needed.

 

WOD Goal 

We suggest you attempt to do everything as fast as you can at the start of the minute so you can maximise your rest each minute. The only movement that is a little harder to recover from if you do it at 100% is the row, so if you pace this a little slower, like 80-90%, yes you won’t get a lot of rest, possibly none, but you will also be able to keep going afterwards vs if you go 100% and kill yourself, you won’t be able to recover and keeping up with the time will be hard.

The box/object jumps should be done unbroken, we don’t necessarily mean you need to be done rebound style. We just mean there shouldn’t be any pausing longer than a second on the top or the bottom of the movement. You should have about 10-15 sec to spare at the end. Same goes for the burpees.

Fatigue is going to set in pretty quickly given the high intensity this requires from the start. Make the focus of managing this, pushing past it and utilising the 1 minute rest your goal for the workout.

One way to tackle the workout is to start out with the prescribed reps and then, if you start to drop off, take 1 or 2 reps off each round as needed.

 

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 Jul HOME WOD – Friday 31 July 2020

CrossFit Plett, Home Workouts, WodBlog | Admin

The 12 over-unders will take most people over 1 minute, leaving roughly the same amount of time as the other two tracks to perform the other movements. The jumping lunges will get spicy fast and you will need to break these up into chunks. Perform a set, rest. Perform a set, rest. Performing large amounts of these unbroken is really hard! For the wall squat hold, the goal is to hold for as long as possible within each round. You might want to take the last 10-20 sec before the end of the time to shake the legs out and get ready to squat again, otherwise your legs may not cooperate going straight into the over-unders!

Have you shoot for 40+ jumping lunges per round.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video for Unloaded Workout

 

 

Daily Board

 

 

 

Partially Loaded & Rx’d

(For Unloaded please click on the Unloaded Tab.)

 

WARMUP ~ 15 MINS

(10 min.) In Groups of three

Person 1: Row 15 Cal
Person 2: 10 x 1 Leg up and over fence (both sides) + 2 squats in between.
Person 3: 40 Mountain Climbers
EMOM

3 Rounds each – alternate through the movements
– This will get them nice and warm! If needed, scale reps down, but the goal is for it to be hard so they can get a good warm up in before stretching and all the squatting.

 

(5 min.) Quick Hip Mobility

1 min. each side hip flexor pole stretch or simple couch stretch
1 min. each side dynamic pigeon stretch (move body in a half circle round their legs)

 

WORKOUT PREP & WORKOUT ~ 40 MINS

(5 min.) As a group briefly review the Front Squat with an empty Barbell.
– Give them some simple cues/pointers that they can work on for being able to keep going on their unbroken sets in the workout

 

(10 min.) Prep for the Front Squats:

4 Front Squat, with the last squat having a 5 sec. pause in the bottom position.
EMOM 7 min.
– Add load every set or every other set.
– If they want to go over their working set weight they can, or have them really work positioning and technique with their working load for the last 2-3 sets.

* Prep for workout as needed

 

(20-25 min.) Perform Workout

 

WOD

6 rounds

12 Over-unders
With time that is remaining of
4 min. perform AMRAP
Rnd 1,3 and 5: Jumping Lunges
Rnd 2, 4 and 6: Hold Wall Squat

 

WOD Board

 

Scaling

  • Burpee Jump over / Burpee Step Over / Squat step over
  • Lunges Sit-ups
  • Tempo Squats

 

Scoring

Score total reps of muscle-ups/db slams/jumping lunges and wall balls/clusters.
* Squat hold has no score. Every time they break, take off 3 reps from their total.

 

WARM-UP

(10-15 min.) Dynamic warm-up

2-3 Rounds

5-10 reps long lunge sequence
10 x Single leg bridge ups
5-10 alt.Warrior stretch
5 Wall squats

 

WORKOUT PREP & WORKOUT

(20 min.) Prep for the workout

(5-10 min.) Find something to step-up onto. Or use your over-under set up and step over this.

10 Step-ups
10 Lateral Step-ups – each side
5 Jump overs
5 Jump over, crawl under (full movement)

 

(5-10 min.) Prep

4 Lunges + 4 jumping lunges
30 sec. Wall squat
2 rounds

* Prep as needed for workout

(20 min.) Perform the workout

 

WOD GOAL

The 12 over-unders will take most people over 1 minute, leaving roughly the same amount of time as the other two tracks to perform the other movements. The jumping lunges will get spicy fast and you will need to break these up into chunks. Perform a set, rest. Perform a set, rest. Performing large amounts of these unbroken is really hard! For the wall squat hold, the goal is to hold for as long as possible within each round. You might want to take the last 10-20 sec before the end of the time to shake the legs out and get ready to squat again, otherwise your legs may not cooperate going straight into the over-unders!

 

Have you shoot for 40+ jumping lunges per round.

 

WOD

Max 1k Run
Rest 3 min.
Max Set DB Front Squat
Rest 3 min.
Max 400 m Run
Rest 2 min.
Max Set DB Front Squat
Rest 2 min.
Max 200 m Run
Rest 1 min.
Max Set DB Front Squat

 

WOD GOAL

This workout is probably one of the most repeated workouts we do at WUWO. This is not necessarily because it is the best workout out there; we just like the combination of the Row and the light Front Squats, and how the (roughly) 1:1 work-to-rest ratio makes each effort both high quality and intense. It is a lower-body-dominant workout, but the prime movers are different enough that they don’t fully compound on one another.

The word “Max” in today’s workout for the Row means as fast as possible, and for the Front Squats, it means as many reps in 1 set as possible without putting the Bar down. Athletes can rest with it on their shoulders if they would like, but the set is terminated once they put it down.

Ideally, this workout can be performed in pairs. You can stagger the start and have the next person jump on the Rower as soon as the first athlete is finished. The rest times might need to be adjusted based on how long people take to Row, but a minute here or there shouldn’t matter too much. If you are still going to be short on Rowers, you could also have some athletes start on the Row and some on the Front Squats AND stagger the start. This will change the stimulus for that first 1-k Row, so use it as a last resort, but it’s better than switching to Running. Use Running as a last resort.

 

The goal today is to hit each effort with maximum intensity. This means that their 1-k Row and first set of Squats will feel the best and possibly be where they see their best results since they are the freshest. Yes, the rest is long and designed to help athletes recover as much as possible, but for most people this will not be enough to fully recover. It should be for your Competitors, though, and they should shoot for fast 500-m and 250 m-efforts, as well as a similar number across the board for their Squats.

For the Front Squats, there will definitely be moments where people think they have done enough reps or that they can’t do any more, but unless they cannot stand up the Squat, they will still have a few more reps left in them. Encourage them to squeeze a few more out. The time to stop is when they end up resting longer than 10 sec. at a time, since time is also part of the result. At that point, they have probably maxed out their Squats.

Brief athletes that they should Row as fast as possible. Some people may set PRs, others might not, but perhaps don’t go into the red to set a PR, especially not in the 1-k Row. They still have a whole workout to go!

The load is set so that at least 20+ reps in the first set will be achievable for Competitors and Rx’d folks.

Fitness: We have put a set number of 20 reps in there to take the guesswork out for these athletes. Ideally, these 20 reps should be performed unbroken, but don’t enforce that rule too hard for these guys if they are new. Scale the load and reps as needed. Aim to keep the Rowing distances the same.

 

Scoring

Total time – total reps.
* Take their total time and subtract their total reps (add all their reps from their 3 rounds of Squats)
* Include the rest time in their total time

 

Scaling

  • Row: If needed, scale the distances to 750/500 m and 250 m. Or, switch to running 1-k m/400 m/200 m.Front Squats: Scale the load as needed. 20+ reps per round is the goal.

WOD

Max 1-k Row
Rest 3 min.
Max Set Front Squats (115/75 lb.)
Rest 3 min.

Max 500-m Row
Rest 2 min.
Max Set Front Squats (115/75 lb.)
Rest 2 min.

Max 250-m Row
Rest 1 min.
Max Set Front Squats (115/75 lb.)
* Without putting Barbell down

WOD GOAL

This workout is probably one of the most repeated workouts we do at WUWO. This is not necessarily because it is the best workout out there; we just like the combination of the Row and the light Front Squats, and how the (roughly) 1:1 work-to-rest ratio makes each effort both high quality and intense. It is a lower-body-dominant workout, but the prime movers are different enough that they don’t fully compound on one another.

The word “Max” in today’s workout for the Row means as fast as possible, and for the Front Squats, it means as many reps in 1 set as possible without putting the Bar down. Athletes can rest with it on their shoulders if they would like, but the set is terminated once they put it down.

Ideally, this workout can be performed in pairs. You can stagger the start and have the next person jump on the Rower as soon as the first athlete is finished. The rest times might need to be adjusted based on how long people take to Row, but a minute here or there shouldn’t matter too much. If you are still going to be short on Rowers, you could also have some athletes start on the Row and some on the Front Squats AND stagger the start. This will change the stimulus for that first 1-k Row, so use it as a last resort, but it’s better than switching to Running. Use Running as a last resort.

The goal today is to hit each effort with maximum intensity. This means that their 1-k Row and first set of Squats will feel the best and possibly be where they see their best results since they are the freshest. Yes, the rest is long and designed to help athletes recover as much as possible, but for most people this will not be enough to fully recover. It should be for your Competitors, though, and they should shoot for fast 500-m and 250 m-efforts, as well as a similar number across the board for their Squats.

For the Front Squats, there will definitely be moments where people think they have done enough reps or that they can’t do any more, but unless they cannot stand up the Squat, they will still have a few more reps left in them. Encourage them to squeeze a few more out. The time to stop is when they end up resting longer than 10 sec. at a time, since time is also part of the result. At that point, they have probably maxed out their Squats.

Brief athletes that they should Row as fast as possible. Some people may set PRs, others might not, but perhaps don’t go into the red to set a PR, especially not in the 1-k Row. They still have a whole workout to go!

The load is set so that at least 20+ reps in the first set will be achievable for Competitors and Rx’d folks.

 

Scoring

Total time – total reps.
* Take their total time and subtract their total reps (add all their reps from their 3 rounds of Squats)
* Include the rest time in their total time

 

Scaling

  • Row: If needed, scale the distances to 750/500 m and 250 m. Or, switch to running 1-k m/400 m/200 m.
  • Front Squats: Scale the load as needed. 20+ reps per round is the goal.

 

 

Mobility and Maintenance:

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

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

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

 

Nutrition Preparation:

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

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

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30 Jul HOME WOD – Thursday 30 July 2020

Home Workouts, WodBlog | Admin

We got inverted a few days ago. The focus is different today. This is an opportunity to practise and work strength in this position. The complex is to be done unbroken ideally. For the hold, if you can’t hold for longer than 15 sec in a handstand, scale the movement. If you aren’t into getting inverted more than once per week, we will offer a variation in the goal section below.
For your finisher, you will perform death by kick-sits. Every minute have them add two kick-sits, one for each side.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video for Unloaded Workout

 

 

Daily Board

 

 

 

Partially Loaded & Rx’d

(For Unloaded please click on the Unloaded Tab.)

 

WARMUP ~ 20 MINS

(5 min.) Quick Warm-up

8-7-6-5-4
Wall Balls (use one load lighter than workout weight)
Push-ups

 

(10-15 min.) Work up to a Heavy Javelin Press

3 reps each side
4-5 sets
* Rest as needed between sets.

 

WORKOUT PREP & WORKOUT ~ 30 MINS

(10 min.) Review and Prep the Ring Dip

Find a modification for the Ring Dip that they DON’T normally do. Some suggestions: Negative Dips, Slow Lower + Strict, Strict Dips, use fixed Dip Bar, use Bands on one leg, use ground for support, use a Bench or Box. This also goes for people who already have Ring Dips. Have them perform:

5 Dips
EMOM 6 min.
* Increase or decrease the reps depending on the difficulty of their modification.

 

(10 min.) Prep for the Workout

With an empty Barbell, briefly review the Shoulder-to-overhead as a Press and a Push Press.

 

Then, have everyone perform:

10 Wall Balls – use workout weight
10 Push Presses – use workout weight

* Prep as needed for the Workout.

 

(10 min.) Perform the Workout

 

WARM DOWN ~ 5 MINS

10 Kneeling T-Rotations with Scapula Retractions
1 min. each side Pec Stretches – switch angles within the minute

 

WOD

1 Strict HSPU
2 Kipping HSPU
Max Unbroken Handstand Hold
Rest
7 Rounds

 

WOD Board

Scaling

  • Complex: Either use the option above in the goal section, or scale it as:
    2 negative strict lowers
  • 4 wall climbs – as high as possible
  • Max handstand hold – scale to a pike handstand hold.
  • Kick-sits: Scale to an emom of 15 sec. Supine plank + 15 sec. On the spot bear crawls/marches. Go for up to 5-6 minutes.

 

Scoring

Part 1: Score all 7 rounds for load
* Unloaded the score is the length of the handstand hold.
Part 2: Score total reps. So if you make it to round 10, your score would be 55 reps.

 

WARM-UP ~ 5 min

10-8-6-4-2
T-spine rotation with shoulder rolls
6-point burpees
Air squat to up and over the fence

 

(5 min.) More Shoulder prep
Lying internal/external shoulder rotations– 30 sec. Each side.
1 min. Split stance T-spine rotation

 

WORKOUT PREP & WORKOUT ~ 45 MINS

(10 min.) Review and Prep for Pressing
Perform the following:
5 x Kick up-down handstand holds – hold each one for about 3 sec. – use half handstands as a scale.
5 Inverted shoulder shrugs – scale to pike hold shoulder shrugs.
5 Pike handstand push-ups
Then, using your version or modified version, perform 1 round to test for any adjustments needed.
(20-25 min.) Getting inverted portion.

 

* Perform WORKOUT: perform one set every 3-4 min. (less rest in the earlier rounds and more rest in the later rounds)

 

(10 min.) Perform Finisher

 

WOD GOAL

Unloaded: This is going to be a challenge for you to perform unbroken, or at all. So, be loose on the guidelines and then continue to modify from there. For those not wanting to get inverted, perform this instead:
2 Pike round the worlds(in both directions, so 2 total) Or 4 Wall Walks
4 15 sec. Push-ups (take a full 15 sec. To get down and up)
6 2-fer-1 Burpees
7 rounds.
For the finisher, a good goal would be to reach the set of 10-12 reps.

 

We got inverted a few days ago. The focus is different today. This is an opportunity to practise and work strength in this position. The complex is to be done unbroken ideally. For the hold, if you can’t hold for longer than 15 sec in a handstand, scale the movement. If you aren’t into getting inverted more than once per week, we will offer a variation in the goal section below.
For your finisher, you will perform death by kick-sits. Every minute have them add two kick-sits, one for each side.

 

WOD

50 SA. DB Thruster – 25 reps each arm
50 SA. DB Shoulder to Overhead – 25 each arm
50 Object Dip

 

WOD GOAL

For our last day of the month, we have a fast little diddy in store. The first two movements are designed to be performed quickly, while the bottleneck is going to be the Ring Dips at the end. We have chosen two planes of pushing for this triplet, with neither of them being the same plane as Burpees (remember yesterday’s mammoth burpee WOD?). Regardless, athletes will definitely have some fatigue through the shoulders from these, which is why we have kept the total volume low and included a lot of shoulder prep work during the warm-up and prep. The biggest thing to watch out for are those Dips. Make sure people scale appropriately and know their limits.

 

Today, go for big sets. If you have athletes that are usually conservative and break things up into smaller sets from the start, have them go bigger today—even to failure. The workout isn’t long enough that this will mess them up for the remainder of the workout. If anything, use it as a mental test.

For your top performers, 1-2 sets of Wall Balls, 2-3 sets of Shoulder-to-overheads, and 3-4 sets of Ring Dips should be the goal. They should finish in under 7 min. For your athletes attempting Rx’d but still have some Ring Dip limitations, allow them to take the full 10 min.

 

Scoring

Time to complete the workout.

 

Scaling

  • Wall Balls: Scale load first, then target height.
  • Shoulder-to-overheads: Scale load as needed. 10 reps unbroken when fresh is the goal.
  • Ring Dips: Scale to a light Band, then scale to feet-assisted Dips on either Rings or Dip Bars.

 

WOD

50 Wall Balls (20/14 lb.)
40 Shoulder-to-overheads (95/65 lb.)
30 Ring Dips

WOD GOAL

For our last day of the month, we have a fast little diddy in store. The first two movements are designed to be performed quickly, while the bottleneck is going to be the Ring Dips at the end. We have chosen two planes of pushing for this triplet, with neither of them being the same plane as Burpees (remember yesterday’s mammoth burpee WOD?). Regardless, athletes will definitely have some fatigue through the shoulders from these, which is why we have kept the total volume low and included a lot of shoulder prep work during the warm-up and prep. The biggest thing to watch out for are those Dips. Make sure people scale appropriately and know their limits.

 

Today, go for big sets. If you have athletes that are usually conservative and break things up into smaller sets from the start, have them go bigger today—even to failure. The workout isn’t long enough that this will mess them up for the remainder of the workout. If anything, use it as a mental test.

For your top performers, 1-2 sets of Wall Balls, 2-3 sets of Shoulder-to-overheads, and 3-4 sets of Ring Dips should be the goal. They should finish in under 7 min. For your athletes attempting Rx’d but still have some Ring Dip limitations, allow them to take the full 10 min.

 

Scoring

Time to complete the workout.

 

Scaling

  • Wall Balls: Scale load first, then target height.
  • Shoulder-to-overheads: Scale load as needed. 10 reps unbroken when fresh is the goal.
  • Ring Dips: Scale to a light Band, then scale to feet-assisted Dips on either Rings or Dip Bars.

 

 

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 Jul HOME WOD – Wednesday 29 July 2020

Home Workouts, WodBlog | Admin

The goal is to do as many reps as possible across the whole workout. So, you should think about how best you can utilize your energy across the 16 min. Each movement is different enough that we think the best method is to go as hard as you can every 20 sec. You may start fatiguing a little, but you should still be able to hold the same number of reps each time for each movement.

That is the beauty of Tabata, the work/rest ratio is such that you can maintain a high intensity for an extended period of time. If you start to fatigue to the point that everything starts to slow down, then you have just learnt where your threshold is and that is a great lesson to learn at some point. We just don’t want people being too conservative.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video for Unloaded Workout

 

 

Daily Board

 

 

 

Partially Loaded & Rx’d

(For Unloaded please click on the Unloaded Tab.)

 

WARMUP ~ 25 MINS

(10 min.) Warm-up – as a group, go through the following couplets:

10 Jumping Jacks
20 Crazy Finnish exercise
3 rounds

 

Rest while briefing the next part:

5 Long Push-ups– scale as needed
20 Floor Hip Extensions
3 rounds

 

Rest while briefing the next part:

10 Dynamic Plane Crash Victim Stretch(keep moving, no pausing)
10 Ab Crunches (keep head/neck off the ground and pull knees towards elbows, repeat)
3 rounds

 

(10-15 min.) Hip Prep

 

10 Single-leg Weighted Deadlifts (each side)
1-2 min. each side Adductor Rolling
10 Single-leg Weighted Deadlifts
1-2 min. each side KB Rolling
10 Single-leg Weighted Deadlifts
1 min. each side Hip Capsule Grind + Dog Pee
* Add load for each set of Deadlifts. Work up to a moderately heavy load. Use a KB or DB.

 

WORKOUT PREP & WORKOUT ~ 35 MINS

(15 min.) Review Deadlift and Prep for Workout
Review the Deadlift with an empty Barbell for as many reps as needed.

 

Then, perform:
5 x reps of 1 Deadlift to just above the knee + 1 full Deadlift (total of 10 reps)
* Use 40-50 lb. on top of the Barbell here.

 

Then, perform:
2 x 6 reps (full movement)
* The second set should be at their 9-rep (last couplet) load.
2 x 3 reps
* The first set should be at their 6-rep (second couplet) load.
* The second set should be at their 3-rep (first couplet) load.
* Add more sets as needed.

 

* Prep as needed before the Workout.
* Now would be a good time to do a few Burpees as a review.

 

(15-20 min.) Perform the Workout

 

WOD

TABATA WEDNESDAY!

Lateral Object Jump Overs
Object L-sit
Sit-ups
Object Jump Overs

 

WOD Board

Scaling

  • L-sits: Scale by changing the angle of the legs to body and bending the knees as needed. For the ring version this could be all the way to a simple ring hold. For the other versions, you may need to scale to a hollow hold position on the floor.
  • Sit-ups: Scale to assisted sit-ups if needed. Holding onto something. Or scale to a sit-up hold version you can maintain for 20 sec.
  • Object jump-overs: Scale the height of the objects.

 

Scoring

Total reps. Add ALL reps from each movement together to get one score.
* Performing the L-Sit doesn’t count as any reps, BUT if people need to break it up at all during the 20 sec efforts, you need to take away 3 reps from your total score each time you break.

 

WARM-UP ~ 20 min

(10 min.) Warm-up with dynamic mobility (5+ reps of each)

Quick Ninja flow
Inchworms
Walking/Standing pigeon
Sumo Squats
Hamstring toe touch string
Rotational planks
Samson stretch

 

WORKOUT PREP & WORKOUT ~ 30 MINS

(10 min.) Review and Prep for Workout
* As a group, go through each movement and your modifications.
Then, if needed, have them perform 4-6 reps of both box/object jump movements at the height you will do for the workout.
* Prep as needed for the Workout.

 

(16-20 min.) Perform Workout

 

WARM DOWN ~ 5 MINS

Take a 200m walk/jog then perform Down Dog alternating with Cobra position for 5-6 rotations, holding each position for 5-10 sec and pushing into the stretch a little further each time.

 

WOD GOAL

The goal is to do as many reps as possible across the whole workout. So, you should think about how best you can utilize your energy across the 16 min. Each movement is different enough that we think the best method is to go as hard as you can every 20 sec. You may start fatiguing a little, but you should still be able to hold the same number of reps each time for each movement.

That is the beauty of Tabata, the work/rest ratio is such that you can maintain a high intensity for an extended period of time. If you start to fatigue to the point that everything starts to slow down, then you have just learnt where your threshold is and that is a great lesson to learn at some point. We just don’t want people being too conservative.

Both jump-overs will be the most time consuming movement for some people, especially in the Fully Loaded track, but top performers can move pretty quickly and you would probably perform around 5-6 reps per round. Most people should aim for 4-5 per round (20 sec). Add a few reps on there for the Partially Loaded and the UnLoaded track, since you only need to jump over an object and not on and over. Everyone should aim to get upwards of 7 reps of sit-ups per round.

 

WOD

10 DB Deadlift
10 Burpee
3 rounds

 

WOD GOAL

Today’s workout is going to light up the hamstrings and get the lungs working. The time intention is medium in length. It’s a play on the old 2008 CrossFit Games Deadlift/Burpee Workout that was so well programmed, though we have switched it up a little. There are 3 sets of couplets. Each one involves Deadlifts and Burpees. For the Deadlifts, the load decreases and the reps increase every 3 rounds. The percentages we have prescribed are based on the athletes’ 1RM. If your athletes aren’t used to using percentages, or they don’t know their 1RM, use the prep time to find an appropriate load.

One Barbell per person. No rest between couplets.

 

First, use the percentages as a guideline. We kept them the same for both categories since the loads will be relative to each athlete. The goal is to be able to perform each set unbroken. Athletes may need to break up the sets of 9 at the end due to accumulative fatigue, but not because the load is too heavy.

The Burpees are there to create a high metabolic demand. There are a lot of Burpees today, making the workout mainly about how fast athletes can do these. Challenge people to perform their Burpee sets as quickly as they can while staying efficient. Basically, go at a pace that they know they can consistently hold for all 90 reps. Much of the time, people will be able to do a few big sets of fast Burpees, then they tank out. So instead, have them pull back the speed a little and be more consistent. For today, the Burpees HAVE to be done jumping back with two feet and jumping forward with two feet. Stepping back and forward is the scaled version.

 

Top athletes will get the first couplet done pretty quickly, under or around 3 min., with the next two couplets taking the majority of the time. People will finish between 14 and 18 min. We have allowed up to 20 min., but ideally it won’t take that long.

 

Scoring

Time to complete the workout.

 

Scaling

  • Deadlifts: Adjust the loads accordingly. The goal should be unbroken sets for at least the first round.
  • Burpees: Adjust the volume to 8 per round if needed, then scale to Kick-backs.

 

WOD

3 Deadlifts @ 80%
10 Burpees
3 rounds

6 Deadlifts @ 70%
10 Burpees
3 rounds

9 Deadlifts @ 60%
10 Burpees
3 rounds

 

WOD GOAL

Today’s workout is going to light up the hamstrings and get the lungs working. The time intention is medium in length. It’s a play on the old 2008 CrossFit Games Deadlift/Burpee Workout that was so well programmed, though we have switched it up a little. There are 3 sets of couplets. Each one involves Deadlifts and Burpees. For the Deadlifts, the load decreases and the reps increase every 3 rounds. The percentages we have prescribed are based on the athletes’ 1RM. If your athletes aren’t used to using percentages, or they don’t know their 1RM, use the prep time to find an appropriate load.

One Barbell per person. No rest between couplets.

 

First, use the percentages as a guideline. We kept them the same for both categories since the loads will be relative to each athlete. The goal is to be able to perform each set unbroken. Athletes may need to break up the sets of 9 at the end due to accumulative fatigue, but not because the load is too heavy.

The Burpees are there to create a high metabolic demand. There are a lot of Burpees today, making the workout mainly about how fast athletes can do these. Challenge people to perform their Burpee sets as quickly as they can while staying efficient. Basically, go at a pace that they know they can consistently hold for all 90 reps. Much of the time, people will be able to do a few big sets of fast Burpees, then they tank out. So instead, have them pull back the speed a little and be more consistent. For today, the Burpees HAVE to be done jumping back with two feet and jumping forward with two feet. Stepping back and forward is the scaled version.

 

Top athletes will get the first couplet done pretty quickly, under or around 3 min., with the next two couplets taking the majority of the time. People will finish between 14 and 18 min. We have allowed up to 20 min., but ideally it won’t take that long.

 

Scoring

Time to complete the workout.

 

Scaling

  • Deadlifts: Adjust the loads accordingly. The goal should be unbroken sets for at least the first round.
  • Burpees: Adjust the volume to 8 per round if needed, then scale to Kick-backs.

 

 

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 Jul HOME WOD – Tuesday 28 July 2020

Home Workouts, WodBlog | Admin

Pressing and squatting is still on the cards for you today. If you like, and if this is your first workout for the week, add one more round to the end for a total of 6 rounds.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video for Unloaded Workout

 

 

Daily Board

 

 

 

Partially Loaded & Rx’d

(For Unloaded please click on the Unloaded Tab.)

 

WARM-UP ~ 15 MINS

(10-15 min.) Dynamic Mobility Warm-up

As a group, start with this sequence:
4-6 reps Down Dog + Cobra Pose + Groiner + Sun Salute
4-6 reps Quick ninja flow
* Switch legs on the Groiner/Sun Salute each rep.

 

WORKOUT PREP & WORKOUT ~ 40 MINS

(10-15 min.) OH Pistol Prep

As a group, perform:
10 Lunges (on the spot, step backward)
10 Supported Pistols (hold on to Pole/Wall, or go down to a Box – sit down on the Box, then come back up)
10 Pistols – or attempts
10 Weighted Pistols – or attempts
10 OH Pistols – or attempts
Then, have people decide on their workout modification and perform a few reps here.

 

(10 min.) Prep for the Workout

30-sec. Front-rack Hold with an empty Barbell
30 Single-unders
20-sec. Front-rack Hold – increase load
10 x 1 Double-under + 10 Single-unders
10-sec. Front-rack Hold – use workout load
30 Double-unders

 

* Prep as needed for the Workout.

(15 min.) Perform the Workout

 

WOD

5 Rounds

9 Plank Get-down/ups

24 Air Squats

9 Handstand Push-up

 

WOD Board

Scaling

  • Plank get-down/up: Scale to plank shoulder taps. 20 total. Then scale to kneeling position. Otherwise, just a straight plank
  • Handstand push-up: Scale to an elevated pike push-up, or floor pike push-up. Or normal push-up
  • Add weight and or scale reps for the squats

 

Scoring

Time to complete the workout.

 

WARM-UP

(10 min.) Running warm-up
Run 400 m together with 1 PVC OR broomstick
At 100 m, perform
10 air squats
At 200 m perform;
10 x oVH squats
At 300 m perform;
10 pushups
At 400 m perform;
10 Sots press

(5-10 min.) Inverted Prep:
2 x 30 sec. Handstand hold – 30sec rest QUICK SCALE Walk hands up wall or hold a pike push-up position
* Make the second hold a little harder (if it wasn’t challenging) – face the wall, freestanding….
2 x 15 sec. of shoulder shrugs while in handstand hold – 15 sec rest
2 x 30 sec. slow negative lowers – 30 sec. rest QUICK SCALE Use abmats or perform 30 sec of slow controlled pike push-ups

 

WORKOUT PREP & WORKOUT ~ 35 – 40 MINS

(10-20 min.) Review movements and prep for workout

Unloaded
8-6-4-2
Handstand Push-up – use mod here.
Get down/up (total reps)
10 Air squats between each set

* Prep as needed for the Workout
(20 min.) Perform workout

 

WOD GOAL

Pressing and squatting is still on the cards for you today. If you like, and if this is your first workout for the week, add one more round to the end for a total of 6 rounds.

For the 9 Get down/ups, one rep is right side down/up + left side down/up. So, 18 total per round.

 

The HSPU will be the limiting factor here today. Make sure you find a modification that will really challenge you and make you break these up into sets of roughly 3-4. The other two movements should be done quickly and unbroken. Your total time (for 5 rounds) will be around 12-14 minutes.

 

WOD

30 Single-unders
3-min. Barbell or DB Front-rack Hold
30 Weighted Backward Lunges

 

60 Single-unders
2-min. Barbell or DB Front-rack Hold
20 Weighted Backward Lunges

 

90 Single-unders
1-min. Barbell or DB Front-rack Hold
10 Weighted Backward Lunges

 

WOD GOAL

We are changing the focus today with this dynamic triplet consisting of Double-unders, a Front-rack Hold, and DB Single-arm Overhead Pistols. We don’t expect that most athletes will be able to perform this last movement, but for those who have the strength and mobility, it is a great challenge for the day! The Double-unders are ascending in reps, while the Hold and the Pistols are descending in reps across the 3 rounds. The ascending/descending theme has definitely come up a few times this month. Perhaps back in 2017 it was cool? Either way, this workout involves a great mix of metabolic conditioning, skill, and mental tenacity.

 

The Barbell should be taken from the ground.

For the Pistols, the reps are total (30-20-10), not each side, though athletes do need to perform half on the right leg and half on the left leg. They can switch arms however they would like. Some people will definitely favor one side, and for the sake of being able to do the movement, if the only way they can perform it is on one arm, that is OK for today.
* Ideally, we want them to switch arms.

 

Given the high-skill movements in this workout, these athletes might get through it a little quicker. Aim to challenge them enough so they get slowed down a bit during the Holds and the Lunges, but are able to move through the Jump Rope portion quickly. Shoot for a total workout time of 13-15 min.

 

Scoring

Time for each triplet (3 scores).

 

Scaling

  • Double-unders: For today, have people perform attempts and count them. Use this method if they have at least 5 reps unbroken when fresh. Otherwise, have them scale to Lateral Parallette Jump-overs, with the same number of reps.
  • Front-rack Hold: Scale the load as needed.
  • DB SA OH Pistols: First, scale to the load being held anyhow, then scale to regular Pistols, then use the Fitness version of the movement.
  • Single-unders: If they are unable to jump, have them perform quick, low Step-ups. Use the reps 30-60-90.

 

WOD

30 Double-unders
3-min. Barbell Front-rack Hold (135/95 lb.)
30 DB SA OH Weighted Pistols (25/15 lb.)

 

60 Double-unders
2-min. Barbell Front-rack Hold
20 DB SA OH Weighted Pistols

 

90 Double-unders
1-min. Barbell Front-rack Hold
10 DB SA OH Weighted Pistols

 

WOD GOAL

We are changing the focus today with this dynamic triplet consisting of Double-unders, a Front-rack Hold, and DB Single-arm Overhead Pistols. We don’t expect that most athletes will be able to perform this last movement, but for those who have the strength and mobility, it is a great challenge for the day! The Double-unders are ascending in reps, while the Hold and the Pistols are descending in reps across the 3 rounds. The ascending/descending theme has definitely come up a few times this month. Perhaps back in 2017 it was cool? Either way, this workout involves a great mix of metabolic conditioning, skill, and mental tenacity.

The Barbell should be taken from the ground.

For the Pistols, the reps are total (30-20-10), not each side, though athletes do need to perform half on the right leg and half on the left leg. They can switch arms however they would like. Some people will definitely favor one side, and for the sake of being able to do the movement, if the only way they can perform it is on one arm, that is OK for today.
* Ideally, we want them to switch arms.

 

The Double-unders are going to seem like the least difficult thing they have to do today. On paper, the Holds don’t seem like much, but anyone who has ever done a Front-rack Hold for longer than 30 sec. knows better. The first Hold will be when they are freshest, but it is also the longest. Expect the majority of your athletes to break 3-4 times. For the second and third Holds, the goal should be no more than 1-2 breaks. The key to the Holds is to hang on for as long as possible initially, because as soon as they break, the urge to do so again becomes greater.

The Pistols should be challenging. Everyone, including your athletes who are doing the SA OH Weighted Pistols, will most likely need to break them up into sets of 3-5, which will slow down the workout quite a bit. That is OK, as that is the expectation for today. We aren’t looking for a lung buster. So, everyone should find a modification that is a little harder than what they would normally perform.

Your top athletes should aim to finish around 12 min., while the majority will take the full 15 min. to complete the workout.

 

Scoring

Time to complete the workout.

 

Scaling

  • Double-unders: For today, have people perform attempts and count them. Use this method if they have at least 5 reps unbroken when fresh. Otherwise, have them scale to Lateral Parallette Jump-overs, with the same number of reps.
  • Front-rack Hold: Scale the load as needed.
  • DB SA OH Pistols: First, scale to the load being held anyhow, then scale to regular Pistols, then use the Fitness version of the movement.

Mobility and Maintenance:

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

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

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

 

Nutrition Preparation:

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

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

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26 Jul HOME WOD – Monday 27 July 2020

Home Workouts, WodBlog | Admin

Today, we all squat! In some capacity. Our Fully Loaded athletes will have an opportunity to go as heavy as possible across the 10 sets of 5. Our Partially Loaded athletes will be working more on volume at a light-moderate load, and our Unloaded athletes will be working on strength endurance in the bottom of the squat in addition to also racking up some volume. For these athletes, we have added a double Tabata.

 

WOD DesignWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

WOD Design and Logistics

Today, we all squat! In some capacity. Our Fully Loaded athletes will have an opportunity to go as heavy as possible across the 10 sets of 5. Our Partially Loaded athletes will be working more on volume at a light-moderate load, and our Unloaded athletes will be working on strength endurance in the bottom of the squat in addition to also racking up some volume. For these athletes, we have added a double Tabata.

 

We will kick today off with the first session of our squat better project. First some mobilising, then a quick test. How strong are you in the bottom of your squat? We will retest this at the end of the month.

 

We also have a little finisher in store. We usually mark these as optional, (which it still is), but things are weird right now, so a little extra working out might be fun 😉

 

How it works is they perform 1 rep of the first movement, then 10 of the second. Then, 2 of the first and 9 of the second, and so on…. For the PL folk, hold the DB anyway.

 

WARM-UP

(5-10 min.) With a light Plate, DB, object (literally anything!), perform 10 or so reps of each:

Toe-taps
Lateral toe-taps
360 Toe-taps – 5 each direction
Lateral jump-overs
Kick-back + toe-tap
Object squats
Steering wheel turns
OH squats with object
* keep them moving through the first 6 movements quickly without a lot of rest. Slow down the Squatting pieces and coach them through a little more if needed.

 

(10 min.) Squat Better Project Session #1

2 rounds

6 reps at each position of Jami squat drill
6 warrior pose 3 each side (hold 5 sec. each rep)
Round-the-room tall duck walks
6 Good mornings to squat

Then,
Test: Bottom of Squat Hold.
* How long can they perform this in a perfect position?
* No slouching or relaxing in the bottom.

 

WORKOUT PREP & WORKOUT

(15 min.) Review and Prep for Front Squats – Fully Loaded and Partially Loaded

With a PVC/empty barbell or single DB, review the Front Squat.
Keep them at the bottom and make them work hard to get their elbows high and their chests up. Perform some sots press from the front rack (a lot of people won’t be able to do this, but challenge them). Do this for 5 or so reps – using it as an opportunity to get some mobility work in at the bottom.

 

Then, perform;

First 2 min: 7 reps plus 3 sec. pause at the bottom each rep
Second 2 min: 5 reps plus 3 sec pause at the bottom each rep
Third 2 min: 3 reps plus 3 sec pause at the bottom each rep
Fourth and fifth 2 min: 3 reps (no pause)

For Fully Loaded:
* Add load each round
* The last set of 3 should be just under, or at their first set starting weight.

For Partially Loaded:
* Add the second DB for the last three rounds
* Only perform the first 2-3 sets, then have them do the last set with 10-12 reps and decide on a rep scheme.

 

Unloaded

(5-10 min.) Prep for workout

Have them perform a quick:
20 sec on/10 sec off – Air Squats for 4 rounds.

Rest as needed, then start the workout.
* Or, if you want everyone to start together, have them continue to prep with some flow work.

 

* Prep as needed for Workout

(10 min.) Perform workout

(5-10 min.) Prep and perform finisher

Do the workout below, alternatively, go to March 23rd for a different workout. Click here.

 

2 Rounds

Tabata (20 seconds work, 10 seconds rest)

Air Squats

 

Rest 2 min.

 

Finisher

1-10
Strict Sit-ups
10-1
Push-ups

 

Scoring

Score lowest round of Tabata

Do the workout below, alternatively, go to March 23rd for a different workout. Click here.

 

EMOM 10 min.

10-12 DB Front Squat

 

Finisher

1-10
DB Sit-ups
10-1
Rolling Pistols

 

Scoring

Load used for all 10 rounds.

Do the workout below, alternatively, go to March 23rd for a different workout. Click here.

 

EMOM 10 min.

5 Front Squat

Finisher

1-10
Barbell Roll-outs
10-1
Rolling Pistols

 

Scoring

Load used for all 10 rounds.

 

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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25 Jul HOME WOD – Saturday 25 July 2020

Home Workouts, WodBlog | Admin

The workout should be done as a sprint. The wall climbs will be a little time limiting since you can’t really be done as a sprint, but the idea would be to do everything unbroken, or as close to, and as fast as you can. To achieve this, use appropriate scales. The 1 minute rest will give you a little breather before you need to go again. You should be breathing hard. Shoot for 4-5 minutes per section, giving yourself around a 11-12 minute finish.

A quick bodyweight press/uni-squat/press combo today for everyone! This is intended to be sub 10 minute (not including the rest) and a quick way to get some blood flow after the big week you have had. Physically, but also most likely mentally!

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video for Unloaded Workout

 

 

Daily Board

 

 

 

Partially Loaded & Rx’d

(For Unloaded please click on the Unloaded Tab.)

 

WARM-UP ~ 10 – 15 MINS

(10-15 min.) Warm-up

(5+ min.) Group 1: Row for 5 min.

Minute 1: Easy Pace (60% of max)
Minutes 2 and 3: Moderate Pace (70%)
Minutes 4 and 5: Moderate-Fast Pace (80%)

(5+ min.) Group 2:

4 x 10-m 3-Point Shuttles (every 10 m, you touch the ground with your hand; there and back 2 times)
20-m Bear Crawl
5 OH Squats with PVC
AMRAP 5 min.

 

WORKOUT PREP & WORKOUT ~ 35 MINS

(10 min.) Review the Power Snatch with a Barbell

Spend some time working different positions.
Start top down: High Hang—Mid-thigh Hang—Full Power Snatch
* Have them add a bit more weight, then go over the movements again. Does the way they move change?

 

(5-10 min.) Prep for Workout:

10 Power Snatches – second-set load
5 Power Snatches – third-set load
* Bring the load back down to their starting weight.

* Prep as needed for the Workout.

 

(15 min.) Perform the Workout

 

WARM DOWN ~ 5 MINS

1 min. Dynamic Flexi Swimmer Stretch
1 min. Alt. Under-the-body Stretch
10 repsDown Dog to Cobra

 

WOD

15 Push-ups
12 Pistols
15 Push-ups
12 Pistols
9 Wall Climbs

 

rest 1 min.

 

15 Pistols
12 Push-ups
15 Pistols
12 Push-ups
9 Wall Climbs

 

WOD Board

Scaling

Push-ups to knees to floor or reduce your reps

Pistols to 24 x air squats or reduce reps

Wall climbs to shoulder taps x 9 (L + R)

 

Scoring

Time to complete the workout.

 

WARM-UP

(5-10 min.) Musical Movements through zoom!

Set up 4 stations of:
Air Squats
Mountain Climbers
Jumping Jacks
Kick-sits

– Distribute people amongst the stations (if possible)
– You dictate the time they spend on each station by turning the music on and off. When they hear you turn the music off, they must start on the next movement as quickly as possible.
– The last person to start the next movement gets a burpee penalty 😉 OR, no penalty, just fun!
– Play for about 5+ min and try to distribute the time evenly with all the movements.

 

(5-10 min.) Mobility

10 alt. Cossack squats
10+ Quad rocks
10 + Split stance rock to tall split kneel
10 T Spine rotation and shoulder rolls

 

WORKOUT PREP & WORKOUT

(5-10 min.) Review movements as needed.
Perform a few reps of some progressions and the movements
* Go over scaling options here.

 

(10 min.) Prep for Workout

Perform (using workout modifications)
5 Push-ups
4 Pistols
1 Wall Climb
Every 90 sec for 3 Rounds

* Prep as needed for Workout

(10-12 min.) Perform Workout

 

WOD GOAL

The workout should be done as a sprint. The wall climbs will be a little time limiting since you can’t really be done as a sprint, but the idea would be to do everything unbroken, or as close to, and as fast as you can. To achieve this, use appropriate scales. The 1 minute rest will give you a little breather before you need to go again. You should be breathing hard. Shoot for 4-5 minutes per section, giving yourself around a 11-12 minute finish.

A quick bodyweight press/uni-squat/press combo today for everyone! This is intended to be sub 10 minute (not including the rest) and a quick way to get some blood flow after the big week you have had. Physically, but also most likely mentally!

 

WOD

Perform every 5 min, for 3 rounds
60 DB Good-mornings
30 DB Power Snatch – 15 each side
15 x Shuttle Run (20 m )

 

WOD GOAL

It’s the last Saturday of the month!

We are pulling today’s workout from the 2016 Archives. It’s fun. Every 5 min., athletes perform a variation of a triplet that involves Rowing, Power Snatches, and Shuttle Runs. The Power Snatches decrease in volume as the load increases, while the Shuttles increase in volume. The Row distance always remains the same. Whatever is left of the 5 min. after completing the work is their rest period, as well as the time to change the load on their Barbells.

We chose light loads today for all three efforts to keep the metabolic theme of the workout. Nothing will stop athletes in their tracks today, aside from their current level of cardiorespiratory fitness.

If you are short on Rowers, stagger the start so you have a second group begin at 2.5 minutes. Then, if you need to completely modify, perform 2-min. efforts on a Bike, or Run 400 m for each round. (That’s a lot of Running!)

For the Shuttle Runs, 1 rep = 20-m Shuttle. There and back would be 2 reps. They do NOT need to touch the ground at each end, just pass both feet across the line for the rep to count.

 

Everyone: Each triplet should be viewed as a sprint from start to finish. How quickly can they get through it? Each round should take roughly 3:45-4 min., giving athletes roughly 1 min. of rest between efforts. This won’t be enough time to completely recover, but enough to be able to get their heart rate down and get back on the Rower to attack it again at the same pace as before. The toughest period will be going into the third set—this is when their fatigue will be the highest and they will mentally start to doubt their abilities.

Use the scaling options below if you think your athletes are going to have less than 30 sec. of rest between efforts. We want maximal output on each round, and such a short break won’t allow for that—they will be trying to play catch-up across the whole workout and will end up missing the stimulus.

 

Scoring

Time for each triplet (3 scores).

 

Scaling

Row: Modify to 2-min. Bike effort, or 400-m Run.

Power Snatches: Scale the loads as needed.

Shuttle Runs: First, modify to 20 Shuttle Runs. Then, for people who can’t Run, have them perform 25 Air Squats instead.

 

WOD

Between Min. 0-5, complete:
500-m Row
20 Power Snatches (65/45 lb.)
15 x Shuttle Run (20 m)

Between Min. 5-10, complete:
500-m Row
15 Power Snatches (75/55 lb.)
20 x Shuttle Run (20 m)

Between Min. 10-15, complete:
500-m Row
10 Power Snatches (95/65 lb.)
25 x Shuttle Run (20 m)

 

WOD GOAL

It’s the last Saturday of the month!

We are pulling today’s workout from the 2016 Archives. It’s fun. Every 5 min., athletes perform a variation of a triplet that involves Rowing, Power Snatches, and Shuttle Runs. The Power Snatches decrease in volume as the load increases, while the Shuttles increase in volume. The Row distance always remains the same. Whatever is left of the 5 min. after completing the work is their rest period, as well as the time to change the load on their Barbells.

We chose light loads today for all three efforts to keep the metabolic theme of the workout. Nothing will stop athletes in their tracks today, aside from their current level of cardiorespiratory fitness.

If you are short on Rowers, stagger the start so you have a second group begin at 2.5 minutes. Then, if you need to completely modify, perform 2-min. efforts on a Bike, or Run 400 m for each round. (That’s a lot of Running!)

For the Shuttle Runs, 1 rep = 20-m Shuttle. There and back would be 2 reps. They do NOT need to touch the ground at each end, just pass both feet across the line for the rep to count.

 

Everyone: Each triplet should be viewed as a sprint from start to finish. How quickly can they get through it? Each round should take roughly 3:45-4 min., giving athletes roughly 1 min. of rest between efforts. This won’t be enough time to completely recover, but enough to be able to get their heart rate down and get back on the Rower to attack it again at the same pace as before. The toughest period will be going into the third set—this is when their fatigue will be the highest and they will mentally start to doubt their abilities.

Use the scaling options below if you think your athletes are going to have less than 30 sec. of rest between efforts. We want maximal output on each round, and such a short break won’t allow for that—they will be trying to play catch-up across the whole workout and will end up missing the stimulus.

 

Scoring

Time for each triplet (3 scores).

 

Scaling

Row: Modify to 2-min. Bike effort, or 400-m Run.

Power Snatches: Scale the loads as needed.

Shuttle Runs: First, modify to 20 Shuttle Runs. Then, for people who can’t Run, have them perform 25 Air Squats instead.

 

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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24 Jul HOME WOD – Friday 24 July 2020

Home Workouts, WodBlog | Admin

The goal is to shoot for big sets as possible in those double-unders/toe-taps. If you are unable to get a lot of double-unders in a row just yet, have your focus on keeping your rest between sets short. Even if you fail the rep but it was a legitimate attempt, count it.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video for Unloaded Workout

 

 

Daily Board

 

 

 

Partially Loaded & Rx’d

(For Unloaded please click on the Unloaded Tab.)

 

WARMUP ~ 25 MINS

(5-10 min.) Dynamic Mobility Warm-up (roughly 20 m per movement)

Straight Arm and Leg Bear Crawl
Lateral Sumo Squats – face sideways while performing and Sumo their way down the gym
Zombie Inchworms
Tall Duck Walks
Walking Lunges with Body Rotations (twist at the waist) + Samson Stretch (arms stretched overhead)
Low Side Shuffles there and back
Frog Jumps down the gym
* Get through these nice and snappy; don’t let people move too slowly..

 

(10-15 min.) Lower-body Mobility/Accessory Work

10 reps Hip Flow #1
10 Single-leg Hip Extensions in Supine Plank(each side)
10 Pulsing Lunges(each side)
1-2 rounds

 

WORKOUT PREP & WORKOUT ~ 30 MINS

(5-10 min.) V-up Prep

As a group, have them go through these progressions:
Hollow Rock Hold (quick scale: bend knees as needed)
Rock in Hollow Rock Hold
Keep arms/shoulders up and move legs up and down, maintaining a good position
Switch to keeping legs up and moving arms/shoulders up and down
Perform full V-up movement
* Do as many reps/Holds as needed for people to get a good stimulus within each progression.

 

(10 min.) Box Jump Prep – use one height lower than workout height

10 Static Step-ups on each side
20 MB Toe-taps
10 Box Jumps – jump up, step down
8 Box Jumps – use workout height

* Prep for the Workout as needed.

(10 min.) Perform the Workout

 

WOD

100 Object Toe-taps
400 m Run
100 Object Toe-taps
400 m Run
100 Object Toe-taps
400 m Run

 

WOD Board

 

Scaling

Double unders to Single Unders or to Toe Taps

 

Scoring

Time to complete the workout.

 

WARM-UP

(10 min.) Chris Hinshaw Running Warm Up

Run 200 m, then perform;
* Leg swings (10 right leg front to back, left, right side, left side)
* Ankle rotations (10 right & left ankle, clockwise and counter clockwise)
* Knee touches (3x 3-5sec each leg) into wall (toe 4+ inches from wall) to warm achilles.

Then, hip Mobility;
* Side high knee karaoke drill (10m on each side)
* Alternating forward walkover “the hurdle” drill: high knee angled out and lift up & over imaginary hurdle (10m)
* Walking while pulling knee to chest (while standing tall)
* Walking pulling inner ankle up to chest (“Figure 4″)

Then, Drills;
* Walking lunges with pelvic tilt (hip flexor stretch)
* Walking lunges with torso twist towards side of extended knee
* Woodpecker (stand on 1 leg, bend at waist, touch ground w/ 2 hands, while the other pivots up and back to 90deg position from the ground)
* Toe touches: Marching opposite hand to toe touches
* High knees
* Butt kicks (knee pointed to ground)
* Fast stutter steps with quick arms while driving elbows down & back
* Crouching side step shuffle (out 20 yards & back 20 yards)

(10 min.) Push-up Program Day 12

Re-test!

Part 1) Max Push-ups

Part 2) 3x Max Push-up Reps For Time

* If scaled the first time through, perform 1 set of Push-ups at a harder difficulty, then retest the old scaled version.

WORKOUT PREP & WORKOUT

Run 400 m: 100 m easy – 100 m mod – 200 m hard workout pace

Rest, then review the Double-under if needed and after perform;
1 set of each 10-20-30 Double-unders unbroken (that is the goal) SCALE to workout modification (attempts or Single-unders)

* Unloaded perform these as object to-taps.

* Prep as needed for the Workout

 

WOD GOAL

The goal is to shoot for big sets as possible in those double-unders/toe-taps. If you are unable to get a lot of double-unders in a row just yet, have your focus on keeping your rest between sets short. Even if you fail the rep but it was a legitimate attempt, count it.

While you may feel exhausted during the workout from the double unders, encourage yourself to push the rows/runs and hang in there with a consistent pace for each effort. This is hard for some/most of you. Run hard when you feel good, then slow down when you are fatigued. Have yourself try to be more conservative in the first effort and you will end up rowing/running the same pace across the board.

Top performers will most likely get it done around or under 14 min. Allow yourself up to 16+/-min.

 

WOD

12 Object Jumps
12 V-Ups
12 Jumping Lunges
5 Rounds

 

WOD GOAL

After yesterday’s weightlifting effort, we have a short, mixed Gymnastics combo to end the working week. Both task and time (rest time) are fixed, with more emphasis on the task being fixed and the working time being determined by the athlete. We like these types of workouts because they encourage people to get a certain amount of work done within a given timeframe that they might not have otherwise done if it was simply a task-priority workout. Going against the clock now and again can ignite athletes’ motivation to work a little harder.

 

We have added some load for the Competitors to increase the difficulty a bit. Use a MB weight that still allows them roughly 20-30 sec. of rest each round, at least in the earlier rounds. For the V-ups, the MB should touch the ground behind their head at the bottom of the movement and touch their toes at the top of the movement.

For the Jumping Lunges, the MB is held in a bear-hug position.

* There are lots of moving parts in today’s warm-up. We want to adequately prep athletes for each movement, but we also want to spend time going through some full ranges in the lower body to get blood moving to these parts.

 

For these athletes, the reps and movements should be relatively easy to hold every 2 min. If anything, you may need to increase the difficulty a little for them to get the desired stimulus. If they are able to perform V-ups and Jumping Lunges, then you can reduce the reps a bit, but have them perform those movements over scaling to something less challenging. The Step-ups should be at a higher height than they normally use.

 

Scoring

Completed or not completed.
* Write scores/modifications in comments.

 

Scaling

Box Jumps: Scale the height as needed. They should be confident they can make each Jump.

V-ups with MB: Scale to bent knees for those who have mobility issues or who can’t maintain the Hollow position. The lower back will light up a little; that is OK, but it shouldn’t be painful.

Jumping Lunges: First, omit the MB, then scale to regular Lunges for those who can’t jump.

Fitness:

Bent-knee V-ups: Scale these to regular Sit-ups or Bent-knee Leg Lifts off the ground.

Lunges: Omit the MB if needed.

 

WOD

Every 2 min., perform:
8 Box Jumps (30/24 in.)
9 V-ups with MB (20/14 lb.)
10 Jumping Lunges with MB
5 rounds

 

WOD GOAL

After yesterday’s weightlifting effort, we have a short, mixed Gymnastics combo to end the working week. Both task and time (rest time) are fixed, with more emphasis on the task being fixed and the working time being determined by the athlete. We like these types of workouts because they encourage people to get a certain amount of work done within a given timeframe that they might not have otherwise done if it was simply a task-priority workout. Going against the clock now and again can ignite athletes’ motivation to work a little harder.

We have added some load for the Competitors to increase the difficulty a bit. Use a MB weight that still allows them roughly 20-30 sec. of rest each round, at least in the earlier rounds. For the V-ups, the MB should touch the ground behind their head at the bottom of the movement and touch their toes at the top of the movement.

For the Jumping Lunges, the MB is held in a bear-hug position.

* There are lots of moving parts in today’s warm-up. We want to adequately prep athletes for each movement, but we also want to spend time going through some full ranges in the lower body to get blood moving to these parts.

 

Competitor and Rx’d: Today, the goal is quality movement. All three movements have the potential to be done quickly, but usually some of the virtuosity is lost when this happens. How fast can they go AND still look good at the same time?

The Box Jumps are high. No one should be attempting these as rebounds, with the exception of perhaps a few of your Competitors. Challenge your athletes to go a little higher than normal, even if it means putting a thin Plate on top of a Box.

The V-ups will start off feeling great, then after the halfway point, they will start to feel kind of spicy through the shoulders and midline! Make sure people are holding the standard as much as possible, since it can get easy to “cheat” a little.

The Jumping Lunges amount to 10 total, so 5 per leg. These should be relatively easy to maintain unbroken across the 5 rounds.

Overall, athletes shouldn’t really be breathing that hard. They will most likely start fatiguing in their muscular endurance rather than metabolically. Those who do race through each round will have enough rest at the end of each set to catch their breath back. Most people should have at least 30+ sec. of rest each round.

Competitors should finish each round around the same time as it takes everyone else.

 

Scoring

Completed or not completed.
* Write scores/modifications in comments.

 

Scaling

Box Jumps: Scale the height as needed. They should be confident they can make each Jump.

V-ups with MB: Scale to bent knees for those who have mobility issues or who can’t maintain the Hollow position. The lower back will light up a little; that is OK, but it shouldn’t be painful.

Jumping Lunges: First, omit the MB, then scale to regular Lunges for those who can’t jump.

 

 

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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23 Jul HOME WOD – Thursday 23 July 2020

Home Workouts, WodBlog | Admin

Because the design is a little different, the first and last sets should be attacked with a consistent pacing rather than all out efforts. Your first 5 minutes will likely yield more reps than your second attempt. Both push-ups and hspu are movements that hit failure relatively quickly for most folk.
You should shoot for at least into the 12th rep set for the first round and the 10th rep set for the second. See the scaling options below to get the most out of the workout.

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video for Unloaded Workout

 

 

Daily Board

 

 

 

Partially Loaded & Rx’d

(For Unloaded please click on the Unloaded Tab.)

 

WARMUP ~ 20 MINS

(10 min.) Shoulder Prep

Arm Circles with Plate– first movement in Shoulder Warm-up #1
Perform 10 in one direction, then pause and hold an Iron Cross for 15+ sec.
Repeat for the other direction
Standing Letters with Plate – use this video, but perform standing
Perform a few min. of this and hold the positions for a few sec. every now and again
5 x Lying-down Prone Band Pull – each side

(10 min.) Warm-up (1-min. rotation stations)

Min 1: Ball Slams (or DB Slams)
Min 2: Barbell Landmines
Min 3: Floor Back Extensions
Min 4: Barbell Wipers
Min 5: Rest
2 rounds

 

WORKOUT PREP & WORKOUT ~ 35 MINS

(10-15 min.) Review and Prep the Clean and Jerk

Either with a PVC or an empty Barbell, review the Power Clean, Push Press, and Push Jerk.
Deadlift—Shrug—Shrug into Power Clean—Power Clean
Press—Dip Hold—Dip—Push Press—Push Jerk
* Perform as many reps as needed to have them moving well and warming up the positions.

 

Then, perform:

2 Deadlifts + 2 Power Cleans + 2 Jerks
Every 90 sec. for 7.5 min (5 rounds)
* Add load every 1-2 rounds, with the last 2 being performed at their “Heavy Grace” load.
* Start with something heavier than the empty Barbell (this applies to most people).
* The last 2 rounds, perform 5 Clean and Jerks.

* Prep as needed for the Workout.

 

(15-20 min.) Perform the Workout

 

WOD

In 5 min:
1 Push-up + 1 HSPU + 1 Jump Squat
2 Push-up + 2 HSPU+ 2 Jump Squat
etc…..

In 5 min:
Run 800 m

In 5 min:
1 Push-up + 1 HSPU + 1 Jump Squat
2 Push-up + 2 HSPU + 2 Jump Squat
etc…..

 

WOD Board

 

Scaling

Push-up to Knee Progessions

HSPU to Sit-ups

Jump Squats to Air squats

 

Scoring

Three scores: Reps + 800 m time + Reps

 

WARM-UP

400 m run
40 Plank shoulder taps
10 Good-morning to squat
10 Down dog into cobra – keep moving
10 Half handstands (on spot) – scale to attempts or Pike HSPU
10 alt. Walking (on spot) pigeon stretch
Max handstand hold – if less than 30 sec. Do two attempts – scale to plank.
20 Air squats
400 m run – run a little faster this time.

(10 min.) Push-up Program day 11

Push-up Variants
5 Rounds

5 Long Push-ups
5 Clapping Push-ups

* Scale by adding a 1-min rest between rounds.
* Scale clapping to knees, then sub as a hand-release push-up.

 

WORKOUT PREP & WORKOUT

(10-15 min.) Review and prep for thruster/PU-HSPU

Review movements as needed.
* Use one Db as SA to review for PL.
Front Squat – Press – Push Press – Thruster

 

1 Push-up + 1 HSPU
3 rounds

* Prep as needed for the workout

WOD GOAL

Because the design is a little different, the first and last sets should be attacked with a consistent pacing rather than all out efforts. Your first 5 minutes will likely yield more reps than your second attempt. Both push-ups and hspu are movements that hit failure relatively quickly for most folk.
You should shoot for at least into the 12th rep set for the first round and the 10th rep set for the second. See the scaling options below to get the most out of the workout.

 

WOD

50 DB Clean and Jerks

Rest 5 min.

50 DB Clean and Jerks

 

WOD GOAL

This is going to be fun! A total of 60 reps of Barbell turnover. For a lot of people, this workout will test both their strength and conditioning fitness, especially given the test at the heavier load. We also like the mental aspect. It takes a lot of mental effort to perform Grace on its own, and now we are throwing Double Grace, and one of them is heavy! The rest time is there to ensure that athletes focus on each effort and don’t fatigue too much in either. We want the intensity to remain as high as it can, given the volume and loading of the workout.

We have written the workout as Power Clean and Jerks, but it is really Power Clean and Shoulder-to-overhead anyhow. Your athletes can Push Press, Push Jerk, or Split Jerk the load. However, we won’t review the Split Jerk in the prep; we will assume that if anyone needs to Split Jerk, they most likely know how to perform it and they can warm it up as needed in their prep.

Athletes need to use the 5-min. rest to change their loads from Heavy Grace to Regular Grace weight.

 

We have switched things around here to allow for a similar volume, but we have spread them out in a work:rest manner. These athletes should focus on being consistent with their technique. This means they should either Push Press or Push Jerk it the whole time. You can decide what you want them to work on. If you want them to keep the same load across all 3 rounds, that is fine. Otherwise, use a moderate load for the first and second rounds and a light load for the third round.

 

Scoring

Time to complete the workout (rest included).
* Record separate Grace scores to comments for your records.

 

Scaling

Scale load as needed. Dumbbells held at the sides are an option, too.

 

 

WOD

Heavy Grace
30 Clean and Jerks (155/105 lb.)

Rest 5 min.

Grace
30 Clean and Jerks (135/95 lb.)

 

WOD GOAL

This is going to be fun! A total of 60 reps of Barbell turnover. For a lot of people, this workout will test both their strength and conditioning fitness, especially given the test at the heavier load. We also like the mental aspect. It takes a lot of mental effort to perform Grace on its own, and now we are throwing Double Grace, and one of them is heavy! The rest time is there to ensure that athletes focus on each effort and don’t fatigue too much in either. We want the intensity to remain as high as it can, given the volume and loading of the workout.

We have written the workout as Power Clean and Jerks, but it is really Power Clean and Shoulder-to-overhead anyhow. Your athletes can Push Press, Push Jerk, or Split Jerk the load. However, we won’t review the Split Jerk in the prep; we will assume that if anyone needs to Split Jerk, they most likely know how to perform it and they can warm it up as needed in their prep.

Athletes need to use the 5-min. rest to change their loads from Heavy Grace to Regular Grace weight.

 

The mentality going into this workout should be slightly different than if it was just one Heavy Grace or Grace effort. Yes, athletes should definitely perform both efforts as fast as they can, but for most people, this doesn’t mean redlining the Heavy Grace. The goal is to get a fast overall time for both, which means setting up a smart pace that allows them to maximize their effort. If for some reason people go too slow in Heavy Grace and fully recover by Grace, then they can go crazy on those last 30 reps!

The Heavy Grace load is intended to be moderately heavy, meaning that when athletes are fresh, the load feels light to moderate and they could possibly do 3+ reps unbroken. By the time they complete more than 10 or so reps, they may be down to singles. They should never be at any risk of failing a rep. If people think this may be the case, they should scale the load a little. Then, based on this load, they can take some weight off for their Regular Grace. They should be able to do at least 5+ reps unbroken for Regular Grace.

If they pace it well, the 5-min. rest will be enough for them to feel good to go again, but most likely not fully recovered. We have allotted 20 min. to get the workout done. Your top athletes will most likely finish well under 15 min., but for those who want to try Rx’d or a heavier load than they normally would attempt, give them the full 20 min. to complete it.

 

Scoring

Time to complete the workout (rest included).
* Record separate Grace scores to comments for your records.

 

Scaling

Scale load as needed. Dumbbells held at the sides are an option, too.

 

 

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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22 Jul HOME WOD – Wednesday 22 July 2020

Home Workouts, WodBlog | Admin

Lots of hip flexion today. Make sure to save some time at the end of the workout to open up your hips a little. Today is an opportunity to get some time under tension with the Deadlift, or if you are doing the Unloaded, with some bodyweight Core work!

 

VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video for Unloaded Workout

 

 

Daily Board

 

 

 

Partially Loaded & Rx’d

(For Unloaded please click on the Unloaded Tab.)

 

WARMUP ~ 15-20 MINS

(5-10 min.) Get Warm!

As a group, perform (count out loud so everyone keeps pace):
25 Split-forward Jumping Jacks
20 Squats to Jumping Jacks
15 Mountain Climbers (each side; 30 total)
10 Strict Sit-ups
5 Cartwheels

 

(5-10 min.) Quick Lower Body Prep

10 Quad Rocks
10 Hip Clocks
10 Banded Pull-throughs
2-3 rounds each

 

WORKOUT PREP & WORKOUT ~ 35 MINS

(15 min.) Quick Review and Prep for Split Squats

As a group with a PVC, review the Single-leg Squats. Make sure to coach athletes on when to engage what muscles, along with correct positioning of their body throughout the movement.

Then, perform:

10 Split Squats each leg
8 Split Squats each leg
6 Split Squats each leg
2 x 4 Split Squats each leg
*Use an empty Barbell for the first set.
* Add load each set. The last set of 4 should be just under their starting weight. For some, it may even be at their starting weight.

(15-20 min.) Perform Part 1 of Workout
* No rest between legs. Perform a set every 3-4 min.

(5-10 min.) Optional Finisher

100 Parallette Heel Taps
Every time you break, perform 10 Sit-ups.

 

WOD

3-5 rounds

30 sec. Hollow Hold
30 sec. Sit-ups
30 sec. Rest
30 sec. Superman Hold
30 sec. Floor Back Extensions
30 sec. Rest

 

Scoring

Total reps for sit-ups and back extensions

 

WARM-UP

1-2 rounds – time permitting

10 Good-mornings
10 Sit-up to Pike
10 Split leg Good-mornings
10 Sit-up to Straddle
10 Quad Pose to hip lift
10 Strict Sit-ups
10 Single Leg Deadlifts

 

WORKOUT PREP & WORKOUT

(10-15 min) Prep for workout

 

Unloaded

Briefly review the movements with 20 sec on/off for each hold and up to 10 reps of the movements.

* Prep as needed for workout

 

(10-15 min.) Perform workout

(15 min.) Prep and Perform finisher

Have people decide on what version they will be doing, grab their dumbbell and perform:
6 movement of choice
4 Weighted Sit-ups

WOD GOAL

Lots of hip flexion today. Make sure to save some time at the end of the workout to open up your hips a little. Today is an opportunity to get some time under tension with the Deadlift, or if you are doing the Unloaded, with some bodyweight Core work!

WOD

DB Split Squats
8-10 reps each side

*Hold DB’s in Front Rack

 

WOD GOAL

Today is a single-modality Unilateral Squat day. Unilateral days are great. They give your athletes an opportunity to figure out whether or not they have any weaknesses or biases toward one side. Single-leg Squats usually bring out something in most people that they didn’t realize they had. It is a great movement that, when done well, has great strength carryover into any lift/movement.

The rep scheme refers to each side. So, 4 means 4 reps on each leg. Athletes perform all reps on one side, then switch to the other side and perform the same number. It is usually a good idea to start with the weaker leg (most people have one), so that when they are a little fatigued after they switch, the stronger leg won’t have such a tough time.

We have an optional finisher on the menu. If you have time to get to it, great. If not, and you decide to spend more time completing the lifts, that’s totally fine, too.

 

Fitness: For those for whom the movement is new, have them be slightly more conservative with their loads. Focus on feeling good through the movement. Their goal should be to maintain the same moderate-to-heavy load across all 4 sets.

 

Scoring

Score each set of Single-leg Squats (4-4-4-4).

 

Scaling

Scale load as needed. Dumbbells held at the sides are an option, too.

 

 

WOD

Split Squats
4-4-4-4

* Optional Finisher

 

WOD GOAL

Today is a single-modality Unilateral Squat day. Unilateral days are great. They give your athletes an opportunity to figure out whether or not they have any weaknesses or biases toward one side. Single-leg Squats usually bring out something in most people that they didn’t realize they had. It is a great movement that, when done well, has great strength carryover into any lift/movement.

The rep scheme refers to each side. So, 4 means 4 reps on each leg. Athletes perform all reps on one side, then switch to the other side and perform the same number. It is usually a good idea to start with the weaker leg (most people have one), so that when they are a little fatigued after they switch, the stronger leg won’t have such a tough time.

We have an optional finisher on the menu. If you have time to get to it, great. If not, and you decide to spend more time completing the lifts, that’s totally fine, too.

 

Competitor and Rx’d: For those athletes that have performed the movement a few times and are comfortable with it, the intent is for them to go as heavy as they can across all the sets. Ideally, they should hold the same load across all 4 sets. Conditioned athletes may be able to do this, but others might have some trouble holding a really heavy load for 4 x 4. Encourage them to go as heavy as they can early on, and if they need to bring the weight down on the last set, that is OK. This way is preferable to them arriving at their last set not having hit anything heavy.

 

Scoring

Score each set of Single-leg Squats (4-4-4-4).

 

Scaling

Scale load as needed. Dumbbells held at the sides are an option, too.

 

 

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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