CrossFit Wild South @HOME 200821

Yesterday I wrote about our programming and how, by following the CrossFit methodology, it aims to get you generally physically prepared and, when performed correctly and consistently, will improve your overall fitness.
That is still the case with home-based programming, even though we are shifting our strategy a little as many of us don’t have access to a full range of equipment. Not to worry, the principles of CrossFit still apply and we can still continue our athletic development and/or our pursuit of fitness by maximising the efficacy of body weight/low equipment based training.
Normally in the box, once we are moving well, we can just increase the load to increase demand, both in a strength and conditioning context. For our no/low equipment training, however, using additional load (while still possible to some extent – a loaded backpack, bricks, etc) won’t necessarily be our first or best option to increasing the difficulty of the workout/movement. Instead, we will use tempo work (more time under tension) and decreased leverage (think extending your legs on an L-Sit...your legs weigh the same but extended is harder because of decreased leverage). We will also be exploring some different movement patterns and positions to help fill in gaps that using weights would normally tick off for us in the box. We will still squat, carry, pull, push, press, hinge, jump, just the way we do it may differ. Which is awesome.
So, hopefully for the short term at least, when we do our workouts let’s aim to stay loaded for longer, focus on body position, control, and range of motion, and be creative in ways to challenge ourselves.

We are programming to keep your needle heading in the right direction.


5 Rounds for time

16 Single Dumbbell Suitcase Deadlifts (22.5/15 kg.)
12 Single Dumbbell Chainsaws
9 Single Dumbbell Devil’s Presses


5 Rounds for time

16 Split Squats (8 each leg)
60-sec Towel Bent over Isometric row
9 Burpee to 1m broad jump


WOD Design and Logistics

For those with some equipment (EQUIPPED WOD), we have a Dumbbell complex for you after yesterday’s bodyweight-only push-fest. We intend this to be a short-to-medium-length workout, around 10 min that is moderately loaded. The movements complement each other nicely and shouldn’t interfere with each other too much in terms of muscle fatigue. The limiting factor for most of us will be our cardiorespiratory fitness and muscle endurance.

For the Deadlifts and Chainsaws, perform half the reps on one arm and half on the other arm. Choose which arm you start on.

For those with little or no equipment (EQUIPMENT-FREE), we have a bodyweight complex for you that still has us working some hinge, push and pull patterns. We intend this to be a short-to-medium-length workout, around 10 min, but depending on how the isometric holds go for you, it could be out to 15 minutes. The movements complement each other nicely and shouldn’t interfere with each other too much in terms of muscle fatigue. The limiting factor for most of us will be our cardiorespiratory fitness and muscle endurance.



Time to complete the workout.

WOD Goal

Everyone: The goal for everyone should be to do each movement unbroken each round. If you need to rest, you should do so between movements and/or rounds.

The goal time should be sub-10 min. to around 12 min.

EQUIPPED WOD: Grip might play a factor for some of us, but it should not be enough for you to need to put the weight down.

The load should feel comfortable for the first round or two, and then it will start to feel challenging. It should never feel so heavy that they need to regularly put it down, though. Scale load as needed.

The bottleneck will be the Devil’s Presses, as the load on these will feel significantly heavier than the other two movements.

EQUIPMENT-FREE WOD: We are looking to keep the maximum amount of tension while maintaining the correct shape for as close to 60 seconds unbroken as we can. For the first couple of rounds, this should be fine, after that it will become more challenging. Don't be tempted to simply reduce your tension to ride out the 60 seconds. Rest and rest and accumulate the 60 seconds over a couple of attempts.

Going into the split squats after the burpee broad jumps will be a bit spicy on the legs, but they will handle it better than your arms (after yesterday) that have to push you out of the burpees.



Deadlifts and Chainsaws: Scale load as needed.

Devil’s Presses: Scale to Burpee to 1m Broad jump

Split Squats: These can be scaled up or down by changing the range of motion. Elevate the front foot to make them harder or place an object under your rear knee to make them easier.

Burpee to 1m Broad Jump: Regular burpees or no push-up burpees.

Isometric Towel Hold: If you have a band, perform banded rows.

* Ideally use the same weight Dumbbell for all movements, a Kettlebell will work fine too.


2-3 times through

No-handed Burpee Drill
5 Good Mornings
10 Air Squats
15 Flutter Kicks

EQUIPPED WOD perform the Burgener Dumbbell Warm-up

* Use a light DB for this and perform 5-7 reps of each movement, then go up in load and perform one more round.

EQUIPMENT-FREE WOD Perform the same drill with a can/bottle/jar in your hand to feel the patterns



(10 min.) Review and Prep for the Workout

EQUIPPED WOD, 2-3 times through reviewing the movements, increasing the load each round if possible:
Suitcase Deadlift—Chainsaw—Devil’s Press (perform 5 reps of each on each side)

EQUIPPED WOD, 2-3 times through reviewing the movements:

Split squat (perform 5 reps on each side)—20-seconds Towel Hold—5 Burpee to broad jump

(10-15 min.) Perform the Workout

WARM DOWN ~ 10 - 15 MINS

(10-15 min.) Recovery 2-3 times through

15 Plane Crash Victim Stretch (10 per side)
15 Glute Bridges
30 sec. Supine Pigeon Stretch (per side)

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