Sep
2021
CrossFit Wild South @HOME 040921
CFWS @ HOME Saturday 4th September, 2021
UNLOADED
3 Rounds for time
10 Inchworms
10 Object Dips
Rest 1 min
PARTIALLY LOADED
3 Rounds for time
20 Single Arm Dumbbell Sumo Deadlift High Pull (10 each arm)
20 Suitcase Dumbbell Deadlifts (pick load) (10 each arm)
10 Object Dips
Rest 1 min
FULLY LOADED
3 rounds for time
500 m Row
20 Suitcase Dumbell Deadlifts (22.5/15kg.) (10 each arm)
10 Ring Dips
Rest 1 min
BRIEF ~ 5 MINS
WOD Design and Logistics
Unloaded:
This one is going to spice up the lower back a little today as well. From the squat to jumping jacks into the inchworms!
For the squat to jumping jack, we need to touch the ground with both hands flat, before transitioning into the jump. Your feet need to leave the ground on the jump.
For the inchworms, inch out into a plank position for it to count as one rep before inching your feet up. If you are doing it on the spot, inching your feet in then back out is one rep.
For the object dips, find an object that performing 10 unbroken will be possible, but challenging. Scale UP by elevating feet onto something.
Partially Loaded:
We are subbing in some Dumbbell Sumo deadlift high pulls (SDHP's) for the row today. Perform 10 reps on each arm. Go to just below the knee for each rep.
We are doing Suitcase Dumbbell deadlifts today to mix it up and create a little more awkwardness to the day.
Make sure you don’t adjust your body position to get the dumbbell tip to hit the ground on the deadlifts. Go just past the knee, or put something on the ground as a target to hit instead.
For the object dips, find an object that performing 10 unbroken will be possible, but challenging. Scale UP by elevating feet onto something.
Fully Loaded:
A little hip hinging and pushing work, rest triplet for your Saturday! We are doubling down on the hip hinge going from the rower straight into the deadlifts. The lower back is going to be lit!
The same applies to the partially-loaded version for the suitcase deadlifts.
We are sticking with Suitcase Dumbbell deadlifts for the fully loaded to mix it up and create a little more awkwardness to the day.
We chose 10 ring dips because this is the number we feel like most people can hit in 1 -2 quick sets before they get too fatigued and hit a wall.
The 1-minute rest won’t be enough for a full recovery, but it will be enough to get the heart rate down a little and get the blood moving back to the places you need it.
Make sure you don’t adjust your body position to get the dumbbell tip to hit the ground on the deadlifts. Go just past the knee, or put something on the ground as a target to hit instead.
SCORING
Time to complete the workout
WOD Goal
Everyone: You should be aiming to attack each round as if you are only doing one round. Your first-round should be the fastest. Sometimes people either hold back, or warm-up into the workout and their last round ends up being the quickest. That is fine, as long as it gets you moving as fast as you can 🙂
The goal is everything unbroken. The ring dips are potentially the only thing that will need to be broken up after the first round.
Fully and Partially Loaded: You should aim to keep your rows around 1:45/2 minutes per effort for our stronger rowers and the total round time to around 5 minutes. For the majority of us, around 1:50/2:10 minutes, with the total round time being around 5.30 minutes to 6 minutes will be about right. These include the rest times.
SCALING
Fully and Partially Loaded:
Suitcase deadlifts: Scale the load as needed, or increase/decrease the reps to suit the loading you have.
Ring/Object Dips: Make easier by using the feet as support as needed. Make harder by elevating the feet.
Unloaded:
Squat to jumping jack: Omit the jump if needed
Ring/Object Dips: Make it easier by using the feet as support as needed. Make harder by elevating the feet.
WARMUP ~ 20 MINS
(10 min.) Warm-up with animal flows – scale to on the spot if space is limited.
1 - 2 times through
Bear Crawl
Lizard – stay low to the ground and use the same arm/leg to move forward
Frog Jumps
(10 min.) Mobility/Stability
1 - 2 times through
10 Lying down prone letters drill
10 Alt. Dynamic plane crash victim
10 Wall slides
WORKOUT PREP & WORKOUT ~ 30 MINS
(10-15 min.) Prep for the workout
Fully Loaded:
250 m Row effort – @80%
10 Single-Leg Dumbbell Deadlift (each leg)
10 Jumping ring dips
10 Suitcase deadlifts – each side
5-10 Ring dips – use scale/mod here
250 m Row effort – max
* Prep as needed for the workout
Partially Loaded:
10 Dumbell SDHP – Left
10 Single-Leg Dumbbell deadlift
10 Object dips – easy version
10 Suitcase deadlifts – each side
10 Object dips – workout version
10 Dumbbell SDHP – right
* Prep as needed for the workout
Unloaded:
10 Air squats
5 Slow Push-ups – scale as needed
10 Object dips – easy version
5 Inchworms
10 Object dips – workout version
10 Squat to jumping jack
* Prep as needed for the workout
(15 min.) Perform the workout
WARM DOWN ~ 5 MINS
1-2 min. Alt. Plane crash victim stretch – this time hold positions for 3-5 sec. Each side.
1 min. Each side Tricep Stretch with Rope (or use pole as support from the front)
