Sep
2021
CrossFit Wild South @HOME 130921
Rāhina – Monday
13th September, 2021
UNLOADED
21-15-9
Single-Leg Hip Raises (each side)
Elevated Feet Object Dip
PARTIALLY LOADED
"Strict Dumbbell" Elizabeth
21-15-9
Dumbbell Squat Clean (pick load.)
Elevated Feet Object Dip
FULLY LOADED
"Strict" Elizabeth
21-15-9
Squat Clean (43/30 kg.)
Strict Ring Dip
BRIEF ~ 5 MINS
WOD Design and Logistics
.
Unloaded
We are mixing up movements today and avoiding going through another squat for the unloaded athletes.
We chose hip extensions for variety and because if you do enough of them, they start feeling pretty spicy!
If you are unable to find a dip scale that mimics a strict dip in terms of difficulty level, then just double the reps of the version you choose.
Partially Loaded
For the most part, the same stimulus is preserved for this version. If you are unable to find a dip scale that mimics a strict dip in terms of difficulty level, then just double the reps of the version you choose.
Fully Loaded
We are doing a version of Elizabeth today! We called it strict, but really it’s only the dips that we are keeping strict.
The loading is a little lighter than regular Elizabeth, but given we are returning to regular training, for most it will end up feeling a little heavier.
The intention with this version of Elizabeth is still to complete it as quick as possible, and the two movements work really well together to allow for fast turnover from one to the other, but the squat and strict ring dips will slow everyone down, forcing it to be closer to a 10 minute plus workout rather than the sub 10-minute target we would have for an "Rx" Elizabeth.
Scoring
Time to complete the workout
WOD Goal
Unloaded:
This will be a much quicker workout for athletes doing this track. Around 5-7 min.
Remember, the single leg hip raises are double reps. So, the total rep count is higher, but the time it takes to perform these vs the cleans is at least half.
Make sure you don’t rush through these and miss the full ROM.
Fully Loaded+Partially Loaded:
Comparing their times against their regular Elizabeth may not mean much given the change in objects and movement difficulty level. If anything, it will take a little longer. Around 10 min. would be ideal, but we are allowing up to 12-14 min.
Most of us will need to break up all rounds of the squat cleans and dips, particularly the dips.
For the dips, we can reduce the reps to something that we are doing in sets of 3 - 5 reps at the start of the workout. Once you start to fatigue, you won’t make a full recovery quick enough so we expect most people will be down to sets of 1 or 2 by the end of the workout.
Scaling
Unloaded
Single-Leg Hip Raises: Scale to regular hip raises.
Elevated Feet Object Dip: Reduce the elevation of your feet down to the ground as needed.
Partially Loaded
Dumbbell Squat Clean: Reduce load before changing to Dumbbell Power Cleans - preserve the squat.
Elevated Feet Object Dip: Reduce the elevation of your feet down to the ground as needed.
Fully Loaded
Barbell Squat Clean: Reduce load before changing to Power Cleans - preserve the squat.
Strict Ring Dip: Reduce Reps - 18 - 15 - 12 OR 15 - 12 - 9 OR 12 - 9 - 6. Use the Partially loaded option if you don't have ring dips
WARMUP ~ 5 - 10 MINS
(5 min.) Tabata Warm-up
5 Rounds
20 sec. Crazy Finnish exercise
10 sec. Dead bug
THEN
8-10 reps each position of Jami squat drill
THEN
(10 min.) Hip/shoulder prep
2 Rounds
6 Air squat + Up and over the fence – 3 each direction
6 Inchworm + push-up
6 Dynamic Alt. Pigeon pose
6 Pike round the worlds – 3 each direction
WORKOUT PREP & WORKOUT ~ 45 MINS
Unloaded:
Single leg hip raises – perform some regular (feet on ground), before moving to single leg.
Fully Loaded+Partially Loaded:
Review Barbell/Dumbbell Squat Clean as:
Front Squats – Hang Squat Clean – Full Squat Clean
(10 min.) Prep for the workout
2 Rounds
5 Barbell/Dumbbell squat cleans or single leg raises
4-5 Ring/object dips – use the easier version for the first round.
* Use workout mods for the second round.
* Prep as needed for the workout
(10-15 min.) Perform Workout
WARM DOWN ~ 5 MINS
2-3 min. With LAX pec roll or alternating plane crash victim stretch/Scorpian
2-3 min. Downward dog to cobra – hold positions for as long as it feels good.
