Sep
2021
CrossFit Wild South @HOME 110921
CFWS @ HOME Saturday 11th September, 2021
UNLOADED
5 Rounds for time
10 Pike/Floor round the worlds
20 Air Squats
10 m. Crab Walk
PARTIALLY LOADED
30 Dumbbell Russian Swing (pick load)
30 Dumbbell Goblet Squats
10 Turkish Get Ups (on each side)
20 Dumbbell Russian Swing (pick load)
20 Dumbbell Goblet Squats
10 Turkish Get Ups (on each side)
10 Dumbbell Russian Swing (pick load)
10 Dumbbell Goblet Squats
10 Turkish Get Ups (on each side)
20 Dumbbell Russian Swing (pick load)
20 Dumbbell Goblet Squats
10 Turkish Get Ups (on each side)
30 Dumbbell Russian Swing (pick load)
30 Dumbbell Goblet Squats
FULLY LOADED
30 Kettlebell Russian Swing (24/16 kg.)
30 Kettlebell Goblet Squats
10 Turkish Get Ups (on each side)
20 Kettlebell Russian Swings
20 Kettlebell Goblet Squats
10 Turkish Get Ups (on each side)
10 Kettlebell Russian Swings
10 Kettlebell Goblet Squats
10 Turkish Get Ups (on each side)
20 Kettlebell Russian Swings
20 Kettlebell Goblet Squats
10 Turkish Get Ups (on each side)
30 Kettlebell Russian Swing
30 Kettlebell Goblet Squats
BRIEF ~ 5 MINS
WOD Design and Logistics
Unloaded
It is another shoulder burner for our unloaded track today. The plane of movement is different to yesterday, but it still requires a lot of the same muscles to work. If our shoulders are a bit cooked, we can switch in some good mornings or another animal flow walk. Similarly, we can reduce the intensity and move with more intention and make our purpose more of a recovery session.
The pike round the worlds are done 5 one direction, 5 the other.
Fully Loaded+Partially Loaded
Today we have a longer grinder in store for these 2 tracks. It is Saturday after all. Wait, is it? 😉 Do we even know anymore.
The reps for the swings and squats descends, then ramps back up again for the remainder of the workout. The Turkish get-ups remain consistent at 10 (on each side, so 20 really...) all the way through the workout. Staying consistent with our pace and being efficient with this movement will see them ticked off quicker than you might expect.
The volume is relatively high and the load is light to moderate today, and all that is required is a Kettlebell or Dumbbell. We don’t want to put that thing down for the whole workout.
Grip and posterior chain are going to be the main workers today, with some shoulder stability thrown in there too.
Scoring
Time to complete the workout
WOD Goal
Unloaded:
The Pike round the worlds are time-consuming. Each rep can take up to 10 seconds, which means 10 reps will take over a minute. The air squats will be the fastest, easiest thing to get through quickly and will be a nice break from being inverted or in a supine (crab) position. If space is an issue, we can march for 20 crabs on the spot, or use the scaling below. This version of the workout is going to probably take half the time to complete. So you can spend the rest of the time on some much-needed mobility/bodywork.
Fully Loaded+ Partially Loaded:
The loading for the Russian Swings should be light to moderate. Light for the first half of the workout and then moderate towards the end.
The Goblet squats should feel light and manageable throughout. Ideally, all rounds should be done unbroken. The last two (the 30s and 20s) might need to be broken up a few times.
The Turkish Get-ups will be pretty uncomfortable, especially as you get through the workout. The last two efforts are going to feel uncomfortable and awkward.
We have allowed up to 30 minutes to get this done.
Depending on your loading and your efficiency with your Turkish Get-ups, you could finish anywhere between 20 and 30 minutes.
Scaling
Everyone
Unloaded
Pike/Floor around the worlds: Scale to 20 V-ups, or bent leg v-ups
Crab Walk: Scale to 10 hamstring sliders per round, hip/back extensions.
Fully Loaded+Partially Loaded
Kettlebell/Dumbbell: For the swings and the squats reduce the reps as needed. For the Turkish Get-ups, reduce the load rather than the reps.
WARMUP ~ 5 - 10 MINS
(10 min.) Deck of Cards Warm-up
Take a deck of Cards, turn over 3-4 cards at a time.
The following suits denote the following movements;
Hearts = Sit-ups
Spades = Pike Push-up
Diamonds = Mountain Climbers
Clubs = Air Squats
Joker = Run 200 m
* The number on the cards = the reps you perform of each movement. Face card = 10 reps.
(10 min.) Mobility
WORKOUT PREP & WORKOUT ~ 45 MINS
Unloaded:
2 Rounds
30 sec. Handstand hold – or wall walk or plank hold
10 Wall squats
30 sec. Supine plank hold
10m. Crab walk
* Prep as needed for the workout.
(15-20 min.) Perform the workout
Fully Loaded+Partially Loaded:
2 Rounds
10 Kettlebell/Dumbbell Deadlift
8 Kettlebell/Dumbbell Russian Swing
6 Kettlebell/Dumbbell SDHP
4 Kettlebell/Dumbbell Goblet Squats
2 Turkish Get Ups (on each side)
* Prep as needed for the workout.
(20-30 min.) Perform the workout
WARM DOWN ~ 5 MINS
1 min. Wall facing stretch
1 min. Sit-up to straddle – hold the top position
1 min. Sit-up to pike – hold the top position
