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

8 Pike Push-up

36 Mountain Climbers

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

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