CFWS@HOME – 180821

WOD Design and Logistics

Day one of lockdown and after a couple of shoulder intensive days in the box, we are giving them a little break today, which means legs, you are up next.  Your biggest test is going to be muscle endurance. The Squat Hold is about forcing ourselves into a position that we don’t really feel that comfortable in for a period of time. Adding load will actually make it slightly easier to handle being down there, but after a few rounds, holding onto the KB will start to get annoying. The Broad Jumps, Lunges, and Runs are going to be what turns this into an aerobic-state workout, especially if we are able to flow from one movement into the next continuously across the 12 min.

The intention is roughly a 1:2 ratio on the Squat Hold and other movements, so you need to get through the other movements at a reasonable clip. The time domain is just long enough that we can expect will start to really fatigued after about 2 or 3 rounds.

The Squat Hold is accumulative. You need to hold a  squat for 1 min. every time you Squat. If you need to rest, you pause your time and restart it when you go back down. No loosey-goosey at the bottom of the Squat. You need to be active. Using load makes it hard to relax. You can hold the KB/object any way you like. Use an odd object if you don’t have access to Kettlebells.

Ideally, perform the Broad Jumps so they can be done in a row. You need to Jump at least 5 meters (roughly, step it out and leave a mark so you have a target) each time with the 10 reps. If you don’t have enough space, just go back and forth.

The Walking Lunges are not intended to be weighted so don't be tempted here.

Scoring

Rounds and reps completed.
* Holds are not included in the scoring.

WOD Goal

EQUIPPED WOD

The main goal for this workout is to get some time in the bottom of the Squat while under fatigue. We usually only spend time doing this in warm-ups or occasionally in a workout, but not often with a load. It’s a sneaky way to build some strength down there. Really try, or at least attempt to, perform the Holds unbroken. For most of us, this will most likely only be possible up until the third or fourth round, then some of us will need to break it up, given the effect the other two movements will have on the Hold.

It will be tempting to go fast for the first few rounds. That is OK. Rather than slowing down, aim to stay as relaxed. This means conserving leg energy as much as you can. The Broad Jumps will take a lot out of us all due to the explosiveness of the movement, but the Walking Lunges should be fairly relaxed for most of us and we should be able to use this time to catch our breath and not tighten up even more.

Stay consistent with pacing across the 12 min.

For our top athletes who go unbroken on everything, they could expect to get 4 rounds. For everyone else, a good goal would be to get into your third round.

EQUIPMENT-FREE WOD

As with the EQUIPPED WOD, the main goal for this workout is to get some time in the bottom of the Squat while under fatigue. We usually only spend time doing this in warm-ups or occasionally in a workout, but not often with a load. It’s a sneaky way to build some strength down there. Really try, or at least attempt to, perform the Holds unbroken. For most of us, this will most likely only be possible up until the third or fourth round, then some of us will need to break it up, given the effect the other two movements will have on the Hold.

It will be tempting to go fast for the first few rounds. That is OK. Rather than slowing down, aim to stay as relaxed. This means conserving leg energy as much as you can. The Squat Jumps, like the broad jumps, will take some juice out of the legs due to the explosiveness of the movement, but again, the Walking Lunges should be fairly relaxed for most of us and we should be able to use this time to catch our breath and not tighten up even more.

Stay consistent with pacing across the 12 min.

For our top athletes who go unbroken on everything, they could expect to get 5 rounds. For everyone else, a good goal would be to get into your fourth round.

Scaling

Squat Hold: Scale the loading as needed. The loading shouldn’t be the reason that you can’t Hold for 1 min. If you are having trouble Holding onto the KB, you should scale the weight down or use nothing at all.

Broad Jumps: If you have knee stuff going on, but Jumping is OK, you can modify to Squat Jumps. If you can’t or shouldn't Jump at all,  perform Air Squats instead.

Walking Lunges: I expect everyone is able to perform these. If space is an issue, just alternating lunges are fine. Again, don't be tempted to load these up.

Run: Single under skips, fast feet, mountain climbers, line jumps are fine subs for running.

(5-10 min.) Warm-up  - Depending on your available space, choose the best option for you:

Jog 100 m/100 Fast feet/100 Single unders
10 Long Lunge Step + Hip Flexor Stretch + Groiner (5 each side)
10 Fast Walking Lunges
10  Bird Peckers each side
10  Bootstrap Squats (10 reps) – Pause at the bottom of the Squat
1 Jumping Squat on the spot + 1 Broad Jump forward - turn around and repeat 6 times
Finish with a 100 m run/100 Fast feet/100 Single unders– faster than before!

(10-15 min.) Hip Prep

8 Cossack Squats with light DB or KB + 10-sec. Pause at the end of each Squat (4 each side)
4 Squats with the same load + 10-sec. Pause at the bottom of each Squat
2-3 sets

(5-10 min.) Prep for the Workout

Review and practice the movements one more time.

Then, with your working weight,  Hold for 15-30 sec. to get a feel for the loading. Adjust as needed.

(12 min.) Perform the Workout

WARM DOWN ~ 10 MINS