CFWS@HOME – 310821

CrossFit Wild South @HOME 310821

CFWS @ HOME Tuesday 31st August, 2021

 

EQUIPMENT-FREE WOD

“Marguerita”

50 Rounds for Time

1 Burpee

1 Push-Up

1 Jumping-Jack

1 Sit-Up

1 Handstand

*Perform each round as a complex

BRIEF ~ 5 MINS

WOD Design and Logistics

Today’s session is a repeat from 20th April 2020, that last time we were in a Level 4 lockdown. We are moving through a range of bodyweight gymnastics movements in the form of a complex. We won’t really need a lot of space, just a wall and about a body length or two in front of that. 

This is a simple, yet rather effective, benchmark workout that takes a couple of rounds to feel how the movements come together so use the prep time to get that into your system so the workout part is more efficient.

Scoring

The total time taken to complete all 50 rounds

WOD Goal/Intent

The intent for the workout is to use it as a benchmark (from 200421 for those that did it). It is a  workout that tests our agility between gymnastic patterns in a chipper style format. If we can get a good flow going with our transitions and remain unbroken during the complex, we will experience a good amount of intensity.  

Scaling

Burpee: We can elevate our hands or use the no push-up burpee option.

Push Up: Elevating our hands or use the negative portion of the rep as the focus.

Jumping Jack: In the rare instance these may need to be scaled, a march on the spot with a clap above our heads will work.

Sit-up: With or without an abmat is fine for this movement.

Handstand: Any of our Handstand variations will work well, free-standing, wall assisted, wall walk, pike handstand or even a plank hold (15 seconds) will get us there.

WARM-UP ~ 10 MIN

Mobility Flow

Twice through

30 second Samson stretch each side

8 Thoracic Bridge (4 on each side)

8 Facedown scorpions (4 on each side

THEN

Run 400m at a gentle pace

THEN

3 times through

5 push up with 5-sec hold in the bottom

5 Skater lunges (each side) 

5 Candlestick to sit up

5m Bear Crawl (each way - forward and back)

WORKOUT PREP & WORKOUT ~ 20-25 MIN

(8 min.) Review and Prep for the Workout

5-8 times through the complex to get the feel for the movement transitions and to sort any scales you are using.

(10-20 min.) Perform the Workout

WARM DOWN ~ 10 MIN

(10+ min.) Recovery 

1 - 3 minutes Pigeon Pose (each side) 

1 - 3 minutes Downward dog to cobra

10-20 minutes outside walking and relaxing