Aug
2021
CrossFit Wild South @HOME 300821
CFWS @ HOME Monday 30th August, 2021
While I am not one to get into the “never skip a Monday” line that you see about the place these days. But given our current situation, using the day to set our intent for the week as far as our movement goes seems like a reasonably good thing to consider.
We will each have a list of priorities that are specific to our households, work, kids, staff, family etc. Making a place for our movement in amongst all that other stuff is an absolute priority, just not having it necessarily prioritise over other the other important things, if that makes sense. Look at your week, put in your absolutes and then allocate a slot for your daily movement. I will be running the Zoom briefings all week at 7 am, 10 am and 5 pm, they are a great way to hold yourself accountable by at least giving you a time to schedule in for.
EQUIPPED WOD
EMOM 12
THEN
“Munro”
AMRAP in 8 minutes
295m Bike
67 Double Unders
26 Air Squats
“Munro” is a Legend workout courtesy of the team at NZ Fit in Auckland. Burt Munro set a World speed record of 295km/h on 28/08/67 (we couldn’t fit it into last weeks programming)
EQUIPMENT-FREE WOD
EMOM 12
30 sec bent over towel isometric row
THEN
AMRAP in 8 minutes
295m Run
26 Air Squats
BRIEF ~ 5 MINS
WOD Design and Logistics
Today’s EQUIPPED WOD session starts with a pressing and pulling strength EMOM, alternating for 12 minutes. The pressing movement will be our handstand push up variations and the pulling movement will be a bent over kettlebell gorilla row.
After we rest up a little we tackle “Munro”, a legend workout courtesy of the team at NZ Fit in Auckland. Released on the 26th August, we have waited until this week to slip it into the programming as it is a better fit.
The bike is intended to be a stationary bike, if one isn’t available, use a normal pushbike and ride the same amount of metres.
Today’s EQUIPMENT-FREE WOD session starts with a pressing and pulling strength EMOM, alternating for 12 minutes. The pressing movement will be our handstand push up variations and the pulling movement will be a bent over kettlebell gorilla row.
After we rest up a little we tackle an equipment-free version of “Munro”.
We have subbed a run in for the bike in this version which will change the workout a bit in that we can expect to see fewer rounds achieved. But we can still expect to see a similar amount of work done in comparison to the equipped wod.
The lateral line jumps are single count reps, over the line is 1 rep, back again is 2 reps.
Scoring
The EMOM is just for work completed. You can set yourself a rep target for each round and aim to achieve it, but really we are after an accumulation of reps here while still staying within the intent.
The total number of rounds/reps in the 8-minute AMRAP.
WOD Goal/Intent
The goal for the EQUIPPED WOD EMOM will be to select a handstand push up variation that allows us to achieve 5 or more unbroken reps in each of the EMOM. We will be doing 6 minutes of work in total, so as a minimum that will give us 30 reps.
For the gorilla rows, these should be as heavy as we are able (gear permitting) and we are looking to achieve 10-15 reps (35-50 seconds of work) in each of the EMOM.
The strength portion isn’t expected to impact our ability to hit the 8-minute AMRAP “Munro” with a solid amount of intensity, perhaps we will feel our shoulders a little sooner on the double unders than we would if we were fresh, but nothing major.
For the Equipped version, we can expect to see scores around the 2-3 rounds mark.
The goal for the EQUIPMENT-FREE WOD EMOM will be to select a handstand push up variation that allows us to achieve 5 or more unbroken reps in each of the EMOM. We will be doing 6 minutes of work in total, so as a minimum that will give us 30 reps.
For the isometric hold, we just want to achieve a 30-second hold per EMOM.
The strength portion isn’t expected to impact our ability to hit the 8-minute AMRAP with a solid amount of intensity, and our shoulders won’t be an issue at all for the movements we have.
For the Equipment-Free version, we can expect to see scores around the 2 rounds mark.
Scaling
Strict Handstand Push up: Reducing the range of motion is preferred here today, with a particular emphasis on the down phase of the movement. Changing to pike push-ups and then regular push-ups next would be ok.
Kettlebell Gorilla Rows: Reduce the load of the Kettlebells to achieve the intent. We can change to bent over dumbbell rows if that is the only gear we have.
Bike: Stationary bike is preferred, but a normal pushbike is ok too, ride fast but safe. If you are fortunate enough to have a rower, use that or run instead.
Air Squats: Box squats are ok if you find the range of motion an issue for you.
Lateral Line Jumps: Jumping Jacks are ok here if the lateral movement is something that causes you issues.
WARM-UP ~ 10 MIN
Shoulder Warm-up complex 1 - (you will want to follow along with this video a couple of times)
THEN
EQUIPPED WOD
3 times through
5 Wide stance inchworms with a push up (stand all the way up between reps)
10 Kettlebell Swings
15 Sit-ups
EQUIPMENT-FREE WOD
3 times through
5 Wide stance inchworms with a push up (stand all the way up between reps)
10 Object Good Mornings
15 Sit-ups
STRENGTH EMOM PREP & WORKOUT ~ 20 MIN.
EQUIPPED WOD:
2-3 times through reviewing the movements:
3-5 HSPU variations to find your EMOM version
8 (4 each arm) Kettlebell Gorilla rows
EQUIPMENT-FREE WOD:
2-3 times through reviewing the movement:
3-5 HSPU variations to find your EMOM version
10 sec isometric towel holds
(12 min.) Perform the Workout
WORKOUT PREP & WORKOUT ~ 10-15 MIN
(8 min.) Review and Prep for the Workout
EQUIPPED WOD:
100m Bike
30 Single unders
10 Squats
20 Double unders
10 Squats
100m Bike
EQUIPMENT-FREE WOD:
100m Run
20 Lateral Line Jumps
10 Squats
20 Lateral Line Jumps
10 Squats
100m Run
(8 min.) Perform the Workout
WARM DOWN ~ 10 MIN
(10 min.) Recovery - Yoga Flow
