Aug
2021
CrossFit Wild South @HOME 010921
CFWS @ HOME Wednesday 1st September, 2021
Today marks the start of getting our programming aligned for a return to in-class sessions.
While I certainly expect that it is at least a week away, we want to start getting our systems in place for when it happens.
I am fully expecting a staged opening like the last lockdown, high levels of social distancing will mean a significant reduction in our operational capacity so we will have to share out the sessions amongst the CFWS community. Only 1 or 2 sessions a week for each of you may be all we are able to offer initially, so I am trying to get the programming to a place where your workout at home or the gym is reasonably similar in intent and stimulus. The other thing with it is that I know that many of our community now have access to a wide range of gear so you will notice the third track of programming appear now, fully loaded, you will be able to start onto that as soon as you like.
UNLOADED
3 Rounds for time
20 Object Step-ups
40 Mountain Climbers (check movement standard)
20 Walking lunges
40 Mountain Climbers
30 Air Squat
PARTIALLY LOADED
2 Rounds for time
20 Single Dumbbell Step-ups 20" (pick load - back rack)
200m Single Dumbbell Carry (pick load - carry anyway)
20 Walking lunges, unloaded
200m Single Dumbbell Overhead Carry (pick load)
30 Air Squat
FULLY LOADED
2 Rounds for time
10 Barbell step-ups 20" (34/25kg)
100m Barbell carry (34/25kg)
20 Walking lunges, unloaded
100m Overhead Barbell carry (34/25kg)
30 Air Squat
BRIEF ~ 5 MINS
WOD Design and Logistics
Today is going to give us a good reason to take our workout outside and have the neighbours give us some funny looks...
Unloaded
3 rounds for the unloaded crew today.
Ideally, find a ledge, wall, or something to step onto that is going to be similar to what we would normally use at the box. Or, even a little higher! If this is not possible, turn those step-ups into bodyweight split squats instead and just elevate the front foot.
One rep of mountain climber = 1 leg forward/back. Take note of the movement standard, your foot outside the hand and with the toe in line with the back of your hand
Partially Loaded
Given the likelihood of a lighter load, we have increased the step-up reps as well as the carry distance. We will only need to use one dumbbell for the whole workout.
We suggest that you switch arms as needed on the Overhead Carry, 100m each arm is ideal.
Ideally, find a ledge, wall, or something to step onto that is going to be similar to what we would normally use at the box. Or, even a little higher! If this is not possible, turn those step-ups into split squats instead.
Fully Loaded
We have combined a loaded barbell with some gymnastics moving, all involving the lower body, and mostly in the squatting form, with the exception of the Overhead Carry.
It is intended to be a short workout, so moving fast is the name of the game today.
For the step-ups, use a 20-inch box for everyone. Perform the step-ups alternating legs.
Scoring
The time to complete the workout.
WOD Goal
Unloaded: The main difference between this version and the other 2 loaded/partially loaded versions is that the speed that we can do each movement in is much quicker. That does mean we will be able to move quite quickly, but the flipside to that is that our legs will fatigue in a slightly different way! Spicy.
Aim for sub 10 - minutes to complete the workout.
Fully and Partially Loaded: Today we have to move with intention, and quickly, but that doesn’t mean sprint. Step-ups are hard to do quickly with a Barbell/Dumbbell on our back, so we have to make sure that we are safe first, then we can focus on speed.
Ideally, we should try to go from the step-ups straight into the carry to avoid putting the Barbell/Dumbbell down. The lunges will give our shoulders a little break from the barbell/dumbbell, so we should be fresh to pick it back up again and move fast through the overhead carry.
The 30 air squats are really the best time to sprint in this workout before we have to do it all over again for round 2.
Aim for sub 10 - minutes to complete the workout.
Scaling
Fully and Partially Loaded
Step-ups and Carries: Scale the load as needed.
* Overhead Carry – Scale to back rack carries if we feel we are unable to go overhead safely or if our neighbourhood logistics suggest we should.
Lunges and Air Squats: Do them 🙂
WARMUP ~ 20 MINS
(10 min.) Warm-up
Play Jumping jack game to get warm
*the video is based on a class setting, at home, utilise another family member to "assist" on the transitions.
(5-10 min.) Hip Prep/Mobility
3 rounds
5 reps Ninja Flow
WORKOUT PREP & WORKOUT ~ 25 MINS
(10-15 min.) Prep for the Workout
Unloaded
Review and Prep movements as:
20 Mountain climbers
10 Stationary step-ups
10 Walking lunges
10 Step-ups
20 Mountain climbers
* Prep as needed for the workout
(10 min.) Perform the workout
Fully and Partially Loaded
Review and Prep Barbell/Dumbbell movements as:
10 Stationary step-ups – no load
10 Reverse Lunges – empty Barbell/Dumbbell
10 Step-ups – empty Barbell/Dumbbell
100 m Carry – empty Barbell/Dumbbell
6 Step-ups @ workout weight
100 m Carry – on back @ workout weight
100 m Carry – Overhead @ workout weight
* Prep as needed for the workout
(10 min.) Perform the workout
WARM DOWN ~ 5 MINS
1-2 min. Hold Quad Stretch + Hip Lift (go back and forth)
1-2 min. Frog Pose + Quad rockers (go back and forth)
