Aug
2021
CrossFit Wild South @HOME 260821
CFWS @ HOME Thursday 26th August, 2021
To make sure that you get the most out of the sessions, remember to check in on the daily workout briefs at 7 am, 10 am and 5 pm (Please book them through your Member App to get the meeting link). There is also a download link in the comments on the daily Facebook post for those that aren’t fussed on the ZOOM thing.
Where practicable, we are also loaning gear out this week.
Do reach out if you need anything Crew.
EQUIPPED WOD
Every 2 minutes for 8 minutes
12 Dumbbell Shoulder to Overhead
36 Double under
REST 2 minutes
THEN
5 Rounds of
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1-minute Rest
EQUIPMENT-FREE WOD
Every 2 minutes for 8 minutes
REST 2 minutes
THEN
5 Rounds of
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1-minute Rest
BRIEF ~ 5 MINS
WOD Design and Logistics
Everyone:
Today’s workout is in 2 parts, 4 rounds of overhead strength with a short burst of monostructural cardio followed by 5 short rounds of various core movements. There are rests placed strategically throughout these 2 parts so your efforts will have a more work/rest feel to them. We are looking at a time domain, including rests, of around 18 to 22 minutes with a total work time closer to 10 - 12 minutes.
Scoring
The total time to complete all the work, including the rest.
WOD Goal/Intent
The goal for everyone should be getting through the work in the first 4 rounds as quickly as possible, ideally, unbroken reps, so that you can utilise as much of the 2 minutes “round” for a rest.
Coming into the 5 rounds you should be well-rested after 2-3 minutes and be ready to perform each of these movements unbroken. Work really hard to do so, you will get a rest at the end of the 4 movements. We want to take this rest so that each of the next rounds can be formed unbroken too. Over the 5 rounds, this will actually get a little harder to achieve, which is the point.
Scaling
Dumbbell Shoulder to Overhead: For most of us, the weights we have will likely mean we will be doing these as strict presses, however, if we do have larger weights, a push press or push jerk will likely be our go-to movement. Scaling load is the next option.
Pike Push-up: These can be scaled to a regular push-up.
Hollow Rocks: We can scale these by reducing our lever length, tucking our knees and keeping our hands pressed down by our sides.
V-Ups: Can be single-leg v-ups or even regular sit-ups if needed.
Tuck ups: These can be scaled to alternating crunch ankle touches
Hollow Hold: We can scale these by reducing our lever length, tucking our knees and keeping our hands pressed down by our sides.
WARMUP ~ 10 MINS
Everyone:
2-3 times through
1 min wall facing shoulder stretch
1 min reverse plank (accumulate)
10 Windmills (5 each side - SLOW)
THEN
EQUIPPED WOD
2 - 3 times through
30 Single-under
10 Dumbbell Strict Press
10 Sit-ups
20 Double-under
10 Dumbbell Push Press
10 Alternating single leg v-ups
EQUIPMENT-FREE WOD
2 - 3 times through
30 Fast Feet
10 Push-up
10 Sit-ups
20 Grasshoppers
10 Downward dog to cobra
10 Alternating single leg v-ups
WORKOUT PREP & WORKOUT ~ 25-35 MINS
(10 min.) Review and Prep for the Workout
EQUIPPED WOD,
2-3 times through reviewing the movements, increasing the load each round if possible:
EQUIPMENT-FREE WOD,
2-3 times through reviewing the movements:
(12-16 min.) Perform the Workout
WARM DOWN ~ 10 MINS
(10-15 min.) Recovery 2-3 times through
1-2 min. Each position Banded Leg Stretches
20 Slow-paced Kneeling Supermans
