CrossFit Wild South @HOME 210821

So we all got the news that the lockdown has been extended until Tuesday 24th August at 11:59 pm so that means we will be doing this at home programming for a bit longer. I am planning for it to be at least the whole of next week in some form of Alert Level that keeps us out of the gym as a community at least.

While I have wanted to take the first few days of lockdown to not only make sure my family is settled in but to give you all the same opportunity to sort your families, jobs and any other loose ends you may have. 

For next week though, I certainly have plans as to what I expect will work for us as a community, but I want you guys to tell me what will work best for you to make sure we have it right. Last year we developed a lot of content and went to Zoom classes 2-3 times a day, which was great, but not overly well attended by many in the CFWS community. That has led me to think that other things may need to be put together to support more people in their fitness over the lockdown period. I am all ears Crew.

With that, I am wanting some feedback on what will work best for you. You can do that by emailing me at [email protected]. But either way, I will be catching up with you all personally over the weekend.



20-minute AMRAP

200m Single-arm Kettlebell Farmers Carry (100m each arm) 

10 Kettlebell Front Rack Squats (each side)

10 Kettlebell Snatch (each side)



20-minute AMRAP

200m Odd object Carry

15 Air Squats

10 Tuck Jumps




WOD Design and Logistics

Everyone, This session is a longer duration AMRAP with a carry, squat, jump stimulus. Our intent today is to target muscular endurance and our ability to remain consistent with our mechanics. 

To get the most from this workout, settling into a working pace early on in the 20 minutes will be best, this is not intended to be a sprint.


Time to complete the workout.

WOD Goal/Intent

Everyone: The goal for everyone should be to do each round unbroken. If you need to rest, you should only really do so between movements. 

We can expect in the region of 6 to 10 rounds. A lot of that will depend on how quick you decide to travel with the carries.


Loaded movements: Changing the kettlebell for a dumbbell is fine, particularly if you aren’t confident with the kettlebell snatch movement. Scale load as necessary.

Carry: Scale load as needed so as to not have to put the object/kettlebell down.

Tuck Jumps: Box jumps, step jumps or event line/lateral jumps will work here.



10 Alternating Spiderman Stretch

100-m Run (easy pace) - Fast feet/skipping/mountain climbers are options for the run

10 Sit-ups


10 Alternating Plane Crash Victim Stretch

100-m Run (moderate pace)

10 Push-ups


30 sec Samson Stretch (each side)

100-m Run (fast pace, but not a sprint)

10 KB Halos - EQUIPMENT-FREE WOD - 10 Arm circles (10 each arm each way)


10 KB Good Mornings - EQUIPMENT-FREE WOD - 10 Good mornings to squat

100-m Run (sprint)

10 KB Windmills (5 on each side) - EQUIPMENT-FREE WOD - Groiner into a thoracic twist (5 on each side) 



(10 min.) Review and Prep for the Workout


2-3 times through reviewing the movements, increasing the load each round if possible: 50m each arm Farmers Carry, Kettlebell Front Rack Squat, Kettlebell Snatch.


2-3 times through reviewing the movements, increasing the load each round if possible: 100m Odd object carry, Air Squat, Tuck Jump.

(20 min.) Perform the Workout

WARM DOWN ~ 10 - 15 MINS

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

1-2 min. Each position Banded Leg Stretches

20 Slow-paced Kneeling Supermans

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