Sep
2021
CrossFit Wild South @HOME 090921
CFWS @ HOME Thursday 9th September, 2021
UNLOADED
Part 1:
8 Minute AMRAP
2-4-6-8-10…
Single-leg Squat (Pistol)
Part 2:
3 rounds of:
6 Alt. Step-ups
4 Alt. Pistols
AMRAP 2 min.
rest 1 min.
PARTIALLY LOADED
Part 1:
8 Minute AMRAP
2-4-6-8-10…
Dumbbell Front Rack Alt. Backwards Step Lunge (pick load)
Part 2:
3 rounds of:
6 Dumbbell Front Rack Backwards Step Lunge (pick load)
4 Dumbell Front Squat
AMRAP 2 min.
rest 1 min.
FULLY LOADED
Part 1:
8 minutes to find a heavy 6 rep (3 on each side, from the ground)
Front Rack Alt. Backwards Step Lunge
Part 2:
3 rounds of:
6 Front Alt. Rack Backwards Step Lunge (@50% of Part 1)
4 Front Squat
AMRAP 2 min.
rest 1 min.
BRIEF ~ 5 MINS
WOD Design and Logistics
Today we have a two-part workout. The first is about getting some moderate load/volume (the volume is for the partially loaded/unloaded versions) on our bodies and the second part is about getting sweaty and further fatiguing/working those legs in both unilateral and regular squatting.
Unloaded
We are mostly going to be working on some unilateral leg strength with the pistol and step-ups. If you don’t yet have pistols, find a challenging progression to use for Part 1.
We will mix Part 2 up a little (compared to the other variations) and have you performing two unilateral movements together. If this is too much for where you are currently at, you can perform a variation of an air squat instead.
Fully Loaded+Partially Loaded:
We are using the Front rack backwards lunge because it forces the body to be in an upright position with the midline working extra hard to maintain this. People will usually fail (drop the load) before getting anywhere near dangerous positions with their hips, knees or ankles. Usually, we are limited by our unilateral (leg) and midline strength.
Today is a great lower body strength separator!
For the heavy front rack alt. backwards Lunge, we perform them alternating one leg back each rep.
Fully Loaded - take the barbell from the ground (clean).
Partially Loaded - The dumbbells are the same load across all sets. Both dumbbells are in the front rack, elbows forward with one head of the dumbbell touching the shoulder only.
* For Partially Loaded, the set amount = total reps. So, the set of 2 would be 1 rep on each leg.
For Fully Loaded Part 2, we will use roughly 50% of your Part 1 load.
Scoring
Unloaded:
Part 1: Record total rounds and reps.
Part 2: Total Rounds and Reps (add up all the rounds and reps for all 3 rounds)
Partially Loaded:
Part 1: Record completed rounds only. If you get partway through the round of 12, your score is 10 as that's the round you completed unbroken.
Part 2: Total Rounds and Reps (add up all the rounds and reps for all 3 rounds)
Fully Loaded:
Part 1: Record heaviest set of 6 Lunges (3 on each side)
Part 2: Total Rounds and Reps (add up all the rounds and reps for all 3 rounds)
WOD Goal
Unloaded:
For Part 1: Find a progression that you can perform at least to the set of 12 reps. Remember, it is total reps, not 12 on each leg for example. Ensure you have enough rest before attempting your next set to maintain the quality of the movement.
For Part 2: Shoot for 3-2 rounds each 2 minutes.
Partially Loaded:
For Part 1: Our goal is to get as far through the AMRAP working in unbroken sets as we can. This will mean resting between sets but only long enough to allow us to hit that next set unbroken. If we break a set, say the 10's, we repeat that until we can do it unbroken, don't move on to the next set.
Your AMRAP score is the reps you completed unbroken, not part sets. We will get to a point where the loading is too heavy and no amount of resting will allow us to complete the set or the 8 minutes will be up. That’s good! We succeeded!
For Part 2: Use the same load as the AMRAP, as long as you can complete a round of the AMRAP unbroken. See scaling notes if not.
Fully Loaded:
For Part 1: Go as heavy as possible with the Lunges while maintaining a good stable position. Our focus is on looking good rather than being about how much weight we can lift, remember - Mechanics => Consistency => Intensity. This should be somewhat controlled by us having to take the barbell from the ground (clean).
For Part 2: Use 50% of Part 1 as a rough guideline for the load. If we went a bit too heavy on Part 1 then the load for part 2 should be something we are able to do all 6 lunges and 4 squats unbroken with each round as we are aiming for 3-4 rounds per 2 min. AMRAP.
Being consistent across the 3 rounds is also a good goal to have as we shouldn’t have more than a 1-2 rounds variance between each AMRAP.
Scaling
Unloaded
Single-leg Squats: Use any of these progressions/scales you think appropriate.
Step-ups: Find a HIGH object to step onto today. Scale the height as needed. Use a load if possible.
Partially Loaded
All movements: Reduce the load to one dumbbell held with two hands in the front rack if needed.
Fully Loaded
All movements: Reduce the load as needed.
WARMUP ~ 10 MINS
(10 min.) Warm-up
2 - 3 rounds of:
10 Single leg glute bridge
10 Alt. lateral step-overs
6 Alt. groiners
6 Alt. pigeon stretches
WORKOUT PREP & WORKOUT ~ 45 MINS
Unloaded:
Perform:
4 Rolling pistols – use both feet for support if needed
4 Toe-to-heel pistols (see the video in scaling)
4 Pistols using your chosen modification
(8 min.) Perform Part 1
(8-12 min.) Prep and perform part 2
Fully Loaded+Partially Loaded:
With no load, perform 10 alt. Reverse lunges.
Then, with an empty barbell/one dumbbell, perform 10 alt. Reverse lunges.
Then, perform one more set of the warm-up with a heavier load and get started on working up to your heaviest 6 or most unbroken reps.
(8 min.) Perform Part 1
(8-12 min.) Prep and perform part 2
WARM DOWN ~ 15 MINS
Row/bike/Jog for 10 min. at a slow, conversational pace. Every minute or so, stop and perform 2 inchworms.
