Sep
2021
CrossFit Wild South @HOME 080921
CFWS @ HOME Wednesday 8th September, 2021
UNLOADED
2 Rounds for max reps
2 min. Candlesticks
2 min. Wall Walks
2 min. High Knees
2 min. Couch Anchored Sit-ups
PARTIALLY LOADED
2 Rounds for max reps
2 min. Dumbbell Bent-over Row (pick load.)
2 min. Dumbbell Shoulder to Overhead (pick load)
2 min. Double-unders
2 min. Dumbbell Sit-ups
FULLY LOADED
2 Rounds for max reps
2 min. Any Machine Calories
2 min. Dumbbell Shoulder to Overhead (20/12.5 kg.)
2 min. Any Machine Calories
2 min. MedBall Sit-ups
BRIEF ~ 5 MINS
WOD Design and Logistics
Unloaded
This version is going to be spicy today! Wall walks into high knees are going to provide us all with some goodness in our lungs and hip flexors!
For the high knees, each leg high knee = 1 rep.
Fully Loaded+Partially Loaded
It’s like a fight gone bad, but really really bad!
Two minutes of any low skill, repetitive movement is tough. And all these movements specifically are all those types that when you attack them with 100%, will have the potential to really hurt. Really selling you guys on this one here, but in all seriousness, while we are aiming for 100%, after being away from the gym for so long, we are expecting 100% of what you have today not a month ago.
At least there is some variation in the movement types. Going from hinge-pull to push to unilateral-squat, then hinge will at least allow us a little respite every two minutes.
There is no rest between movements or rounds.
The Dumbbell rows and shoulder to overheads are set as light to moderate. Light for about 15 or so reps, then they should start to feel a little heavy.
For the Medball/Dumbbell sit-up, hold the ball/dumbbell at and touch the ground behind your head at the bottom portion of the movement.
The Dumbbell may be too heavy to do this with, so simply hold it to your chest the whole time.
Scoring
Total reps for all three movements, for each round.
WOD Goal
Everyone:
The goal is to accumulate reps, which means going as hard as each movement will allow you. For today, rely on your strengths and push through your work on movements.
That means that if you know you are able to accumulate more calories on a machine/dumbbell rows/candlesticks than you can on the shoulder to overheads/wall walks, then you should go harder on those and get through the others however you can.
Unloaded:
Goal reps are in the region of: For the candlesticks - 16-24 reps. For wall walks - 10-14 reps. For high knees - 100-150. And for sit-ups - 40-50 reps.
For all movements, aim to go unbroken for at least the first minute before resting. This will be harder to do in the second round, especially for those wall walks and high knees. They get exponentially harder with every rep when fatigued.
Partially Loaded:
Goal reps are in the region of: For the Dumbell row - 40-50 reps. For the shoulder to overhead - 35-50 reps. For double-unders - 100-150 reps. And for sit-ups - 25-35 reps.
For all movements, aim to go unbroken for at least the first minute before resting. This will be harder to do in the second round, especially for those wall walks and high knees. They get exponentially harder with every rep when fatigued.
Fully Loaded:
Goal reps are in the region of: For the machine - 30/20 cal. For the shoulder to overhead - 35-50 reps. And for sit-ups - 25-35 reps.
Scaling
Everyone
Unloaded:
Candlesticks: Create some height for under the body (not feet), so there is less distance to travel. Or, scale to bent knee dragon flag.
Wall Walks: Scale the distance you walk up the wall. Or, scale further to get down-ups.
High Knees: Scale to Lunges on the spot.
Anchored Sit-ups: Scale to regular sit-ups.
Partially Loaded
Dumbbell Bent-over Row: Scale to a single dumbbell row (both hands on the Dumbbell)
Dumbell Shoulder to Overhead: Scale to a single dumbbell (both hands on the Dumbell)
Double-unders: Scale to attempts for 2 minutes. OR for today choose high knees or fast feet.
Dumbbell Sit-ups: Omit the Dumbell.
Fully Loaded
Machine Calorie: Use the partially loaded modification.
Dumbbell Shoulder to Overhead: Scale to a single dumbbell (both hands the on Dumbbell)
Medball Sit-ups: Omit the Medball.
WARMUP ~ 10 MINS
2 Rounds
Row, assault bike, jump rope, or air squat for 1 min.
Row, assault bike, jump rope, or air squat for 1 min.
10 T-spine rotation and shoulder rolls
WORKOUT PREP & WORKOUT ~ 25 - 55 MINS
Unloaded:
4-3-2-1
Candlesticks
Wall walks
9-8-7-6
High knees
Sit-ups
(16 min.) Perform the workout
Partially Loaded:
4-3-2-1
Dumbbell Bent-over Row
Dumbbell Press
Dumbbell Push press
Dumbbell Push jerk
5-4-3-2-1
Strict sit-up
Dumbbell Sit-up – use modification here
(16 min.) Perform the workout
Fully Loaded:
5-4-3-2-1
Dumbbell Press
Dumbbell Push Press
Dumbbell Push Jerk
5-4-3-2-1
Strict sit-up
Medball Sit-up – use modification here
(16 min.) Perform the workout
WARM DOWN ~ 5 MINS
1 min. Banded Leg Stretches (per side)
1 min. Plane Crash Victim Stretch
