CFWS@HOME – 150921

CrossFit Wild South @HOME 150921

Rāapa – Wednesday

15th September, 2021

FULLY LOADED

Every 2 min Perform Deadlifts:

Round 1 – 7 reps @ 50-60%

Round 2 – 5 reps @ 60-70%

Round 3 – 5 reps @ 70-80%

Round 4 – 3 reps @ 80-90%

Round 5 – 3 reps @ 90+%

 

Finisher

Accumulate 40 Strict Pull-ups

Every time you drop, perform

10 V-ups

 

PARTIALLY LOADED

2-4-6-8-10….until you can’t perform unbroken sets.

Dumbbell Deadlifts (22.5/15 kg.)

 

Finisher

40 Devils Press

Every time you rest, perform

10 V-ups

 

UNLOADED

3 to 5 rounds of

30 sec. Hollow Hold

30 sec. Sit-ups

30 sec. Rest

30 sec. Superman Hold

30 sec. Floor Back Extensions

30 sec. Rest

 

BRIEF ~ 5 MINS

 

WOD Design and Logistics

 

Today is an opportunity to get some time under tension with the Deadlift.

 

Fully Loaded:

Rather than lifting heavy across all sets, we want to start light/moderate and work up to a moderate/heavy load. Only use the percentages as a guideline and base it on how you are feeling in your warm-up and prep.

The finisher is a great test of Pull-up stamina. The goal is to perform the 40 reps in as few sets as possible to avoid lots of V-ups.

 

Partially Loaded:

Volume is also the goal for today with the Dumbbell deadlifts. We start with a set of 2 and ascend up by 2 reps each time.

We don’t require you to lift every 2 minutes, but if you wish to do so, you can.

If you need to use some height under the dumbbells due to lack of mobility, that is fine. As long as you ensure that you are in a range that allows you safe and efficient mechanics.

If you have heavier dumbbells, use those.

The finisher is a quick little heavy breathing number that will likely have you cursing those darn devil’s presses (or me...) by the end!

A ‘rest’ means if you let go, or put the weights down.

 

Unloaded:

Instead of trying to mimic the stimulus today (hard without load and there are only so many good-mornings one wants to do!), we have decided to give your midlines a test today.

Your posterior chain is still getting some work, it is just in a different plane (no flexion).

We have prescribed 3-5 rounds. We will let you have the last say on how many you think is appropriate for you.

We didn’t think this version needed a finisher.

 

Scoring

 

Fully Loaded:

Score loads for all 7-5-5-3-3 sets.

Time to complete finisher

 

Partially Loaded:

Total reps completed as unbroken sets

* Partial sets don’t count.

 

Unloaded:

Total reps for sit-ups and back extensions

 

WOD Goal

 

Fully Loaded:

The timing of each set (every 2 min.) will be enough to perform your lifts, switch out your weights and chit chat for a bit before going again.

As the rounds add up, so will your fatigue. The loads shouldn’t be heavy enough in those early rounds for that to be a problem though. Think of the sets as a good opportunity to feel good technique under a moderate load. You shouldn’t be going for a max at any point. The last set of 3 will be the only one that might be a little heavy and challenging.

 

Partially Loaded:

To get the most out of the workout, you should have adequate rest between the later rounds. Ideally you should try to get over the round of 18 reps. This will depend on your dumbbell loads and strength. Adjust reps depending on the loading.

 

Unloaded:

Movements and holds should be held for the full 30 seconds. Use the scalings to help achieve this.

 

Scaling

 

Fully Loaded:

Scale each set as needed to have the workout feel challenging but not impossible.

 

Partially Loaded:

If the load is light, increase each set by 3 reps.

 

Unloaded

Hollow Rock: Bend the knees and lower the head/upper body as needed.

Supermans: If possible, elevate your bodies off the ground (mimic a GHD), or if that isn’t possible, just perform with the body/chest on the ground and feet and arms off the ground. Scale further to a kneeling superman.

Floor Back Extensions: Scale these to a kneeling superman as above, or if they are already doing that, hamstring sliders.

 

WARMUP ~ 10 MINS

(10 min.) Warm-up

1 - 2 Rounds

10 Good-mornings

10 Sit-up to Pike

10 Split leg Good-mornings

10 Sit-up to Straddle

10 Quad Pose to hip lift

10 Strict Sit-ups

10 Single Leg Deadlifts

 

WORKOUT PREP & WORKOUT ~ 25 MINS

 

(10-15 min) Prep for workout

Fully and Partially Loaded:

 

Review the Deadlift.

Then, perform;

10 - 7 - 5 Deadlifts, the last 5's should be roughly the start weight for the 7's

* Add a little load each time for fully loaded.

 

WARM DOWN ~ 5 MINS