Sep
2021
CrossFit Wild South @HOME 220921
Wednesday 22nd September, 2021
FULLY LOADED
Tabata
Lateral Box Jump Overs (20 in.)
Ring L-Sit
Sit-ups
Box Jump Overs (20 in.)
PARTIALLY LOADED
Tabata
Lateral Object Jump Overs
Dumbbell L-Sit
Sit-ups
Object Jump Overs
UNLOADED
Tabata
Lateral Object Jump Overs
Object L-sit
Sit-ups
Object Jump Overs
BRIEF ~ 5 MINS
WOD Design and Logistics
Everyone:
Bodyweight Tabata workout. Each movement compounds a little on the next one. Nothing alone will make you too sweaty, but by the end you will definitely be feeling a little fatigued through your shoulders, but mainly, midline and quads!
Let’s use some time in the warm-up to work through any shoulder stuff that might have built up from yesterday’s workout!
We will perform a full set of Tabata (8 x 20 sec work/10 sec rest) for each movement. That is 4 min. per movement, 16 min of total time. Plus, we will take a minute for logistical reasons in between each movement.
* It is actually 2.40 min. of actual work per movement and 10.40 min. of total work for the whole workout. Not that much really 😉
Fully Loaded:
The lateral Box Jump Overs could be performed as one jump over the box, but a jump on then over the box is much safer and our preferred option today.
We need to be two-foot take-offs and landing and we will use the same height for both the lateral jumps and the forward-facing jumps.
Partially Loaded+Unloaded:
For the object jump-overs, find something that is challenging in height but something they can keep moving for 20 seconds on.
For the L-sits, use something that has enough height (two tables pushed close) for their feet to clear the ground.
Scoring
Total reps. Add ALL reps from each movement together to get one score.
* Performing the L-Sit doesn’t count as any reps, BUT if you need to break it up at all during the 20-sec efforts, you need to take away 3 reps from your total score each time that you break.
WOD Goal
Everyone:
The goal is to do as many reps as possible across the whole workout. So, you should think about how to best utilise your energy across the 16 min.
Each movement is different enough that we think the best method is to go as hard as you can every 20 sec. They may start fatiguing a little, but you should still be able to hold the same number of reps each time for each movement.
That is the beauty of Tabata, the work/rest ratio is such that we can maintain a high intensity for an extended period of time. If you start to fatigue to the point that everything starts to slow down, then you have just learnt where your threshold is and that is a great lesson to learn at some point.
We just don’t want people being too conservative.
Both jump-overs will be the most time-consuming movement for some of us, especially in the Fully loaded track, but we can see around 5-6 reps per round for some of the more speedy movers amongst us. Most of us could realistically aim for 4-5 per round (20 sec).
Add a few reps on there for the Partially Loaded and Unloaded track, since you only need to jump over an object and not on and over.
Everyone should aim to get upwards of 7 reps of sit-ups per round.
Scaling
Everyone:
L-sits: Scale by changing the angle of your legs to the body and bending the knees as needed. For the ring version, this could be all the way to a ring support hold. For the other versions, they may need to scale to a hollow hold position on the floor.
Sit-ups: Scale to assisted sit-ups if needed. Holding onto something. Or scale to a sit-up hold version you can maintain for 20 sec.
Fully Loaded
Box jumps (both): If possible, scale the height as needed, or scale to a different object to jump over.
Partially+Unloaded
Object jump-overs: Scale the height of the objects.
WARMUP ~ 10 MINS
(10 min.) Warm-up with dynamic mobility (5+ reps of each)
Inchworms
Walking/Standing pigeon
(5-10 min.) Get-up drills to get bouncy
Rnd 1- Lie on the ground (belly down), at 3,2,1 go, you jump up and perform 10 air squats.
* Repeat again with the following positions/movements
Rnd 2- Lie on back in a deadbug, at 3,2,1 go, you jump up and perform 10 on the spot bear crawls back
Rnd 3- Sit Cross Legged facing, at 3,2,1 go, you jump up and perform 10 long lateral lunges back
Rnd 4- Sit on knees and Jump to feet on 3,2,1 go, perform QDR fast limbs drill.
* Add more rounds if you like…
WORKOUT PREP & WORKOUT ~ 25 MINS
(10 min.) Review and Prep for Workout
* Go through each movement and its modifications.
Then, if needed, perform 4-6 reps of both box/object jump movements at the height you will do for the workout.
* Prep as needed for the Workout.
(16-20 min.) Perform Workout
WARM DOWN ~ 5 MINS
Take a 200m walk/jog then perform Down Dog alternating with Cobra position for 5-6 rotations, holding each position for 5-10 sec and pushing into the stretch a little further each time.
