CrossFit Wild South @HOME 180921
Rāhoroi – Saturday
18th September, 2021
9 Wall Walks
rest 1 min.
9 Wall Walks
BRIEF ~ 5 MINS
WOD Design and Logistics
A quick bodyweight press/uni-squat/press combo today for everyone! This is intended to be sub 10 minutes (not including the rest) and a quick way to get some blood flow after the big week many of us have had as we return to a more or less full week of training. Physically for sure, but also most likely mentally as we work training etc back into our routines!
The pistols are done alternating legs.
The wall walks standard is belly to ground at the bottom (start) and chest to the wall at the top before returning to the ground at the bottom (start) position again with CONTROL. We want you to ‘climb’ your feet down the wall rather than sliding down.
Time to complete the workout
The workout should be done as a sprint.
The wall walks will be a little time limiting since they can’t really be done as a sprint, but the idea would be to do everything unbroken, or as close to, and as fast as you can. To achieve this, use appropriate scales.
The 1-minute rest will give you a little breather before you need to go again. You can expect to be breathing hard.
Shoot for 4-5 minutes per section, giving you around an 11-12 minute finish, including the rest time.
Push-ups: Scale to height under the hands, or to kneeling push-ups.
Pistols: Use a scale that is challenging for them for 5+ reps.
Wall Walks: Walk as far as possible, old for a 5 count and then return to the start position.
WARMUP ~ 10 MINS
(5-10 min.) Musical Movements
4 stations of:
– You (or someone at your house - or the coach in class) dictates the time you spend on each station by turning the music on and off. When you hear you turn the music off, you must start on the next movement as quickly as possible.
(5-10 min.) Mobility
10 alt. Cossack squats
10+ Quad rocks
WORKOUT PREP & WORKOUT ~ 25 MINS
(5-10 min.) Review movements as needed.
Perform a few reps of some progressions and the movements
* Go over scaling options here.
(10 min.) Prep for Workout
Perform (using workout modifications)
1 Wall Walk
Every 90 sec for 3 Rounds
* Prep as needed for Workout
(10-12 min.) Perform Workout
WARM DOWN ~ 5 MINS
Repeat the mobility movements and hold each position for a little longer. Less dynamic, more of a cool down. That will be different for each of us. Some of us might like to move through each position, while others might like to hold.