CFWS@HOME – 220821

For next week, I have plans as to what I expect will work for us as a community, but I want you guys to tell me what will work best for you to make sure we have it right. Last year we developed a lot of content and went to Zoom classes 2-3 times a day, which was great, but not overly well attended by many in the CFWS community. That has led me to think that other things may need to be put together to support more people in their fitness over the lockdown period. I am all ears Crew.

With that, I am wanting some feedback on what will work best for you. You can do that by emailing me at [email protected]. But either way, I will be catching up with you all personally over the weekend.

 

EQUIPPED WOD

As many reps as possible in 12 minutes of:

3 Double Dumbbell Sumo Deadlift High-pulls, pick load

3 Double Dumbbell Skier Swings, pick load

6 Double Dumbbell Sumo Deadlift High-pulls, pick load

6 Double Dumbbell Skier Swings, pick load

9 Double Dumbbell Sumo Deadlift High-pulls, pick load

9 Double Dumbbell Skier Swings, pick load

...Continue adding 3 reps each round to each movement until time expires.

 

EQUIPMENT-FREE WOD

As many reps as possible in 12 minutes of:

3 Bear Crawls, 3m/rep

3 Skater Jumps (across and back is 1 Rep)

6 Bear Crawls, 3m/rep

6 Skater Jumps

9 Bear Crawls, 3m/rep

9 Skater Jumps

...Continue adding 3 reps each round to each movement until time expires.

 

BRIEF ~ 5 MINS

WOD Design and Logistics

Everyone, Today’s workout is a shorter AMRAP than yesterday’s one so it will give us an opportunity to put the foot down right from the start so we can get to those larger sets sooner in the AMRAP. From there we will need to hang onto our pacing to really get the desired intensity from these movements. The EQUIPPED WOD people will see a little grip fatigue creep in, as long as you hold onto the larger sets and do not rest too much. Both versions of the WOD can also expect their posterior chains to bear the brunt of the work.

Scoring

The total number of rounds/reps completed.

WOD Goal/Intent

 

Everyone: The goal for everyone should be to do each round unbroken. If you need to rest, you should only really do so between movements. Both versions could expect to get into the late teens (for reps per round), some could even sneak into the 20’s. The EQUIPMENT-FREE people will likely feel that they are going slow due to the bear crawls, however, there is an opportunity to pick the pace up on the skaters which should have you comparable in rounds to the EQUIPPED scoring.

 

Scaling

Double Dumbbell SDHP: Drop to a single DB and split the reps on each arm. A Russian kettlebell swing will also work fine. Scale load as necessary.

Double Dumbbell Skier Swings: Drop to a single DB. A Kettlebell will also work fine. Scale load as necessary. 

Bear Crawl: If space is an issue for you in your house, change this movement to an inchworm with a push-up or a plank shoulder tap (Touch both shoulders per rep).

 

WARMUP ~ 10 MINS

 3 each side Long Lunge Sequence

THEN, twice through

20 Jumping Jacks

5 Inchworms with push up

10 Good morning to squat

10 Leg swings (each leg) 

20 Jumping Jacks

5 Downward Dog + Push-up

10 Hollow to Superman transfers

15 Lunges

 

WORKOUT PREP & WORKOUT ~ 20-25 MINS

(10 min.) Review and Prep for the Workout

 

EQUIPPED WOD, 

2-3 times through reviewing the movements, increasing the load each round if possible: 8 Dumbbell Sumo Deadlift High Pulls, 8 Dumbbell Skier Swings

 

EQUIPMENT-FREE WOD, 

2-3 times through reviewing the movements: 3m Bear Crawl, 8 Skater jumps

(12 min.) Perform the Workout

WARM DOWN ~ 10 - 15 MINS

(10-15 min.) Recovery 2-3 times through

15 Plane Crash Victim Stretch (10 per side)

30 sec. Supine Pigeon Stretch (per side)