CrossFit Wild South @Level 2 230921
Thursday 23rd September, 2021
2 Push Press
3 Push Jerk
Death by Strict Pull-ups
2 Single-arm Dumbbell Press
4 Single-arm Dumbbell Push Press
6 Single-arm Dumbbell Push Jerk
* Holding two DB’s.
Death by Single-arm Dumbbell High Pull
1 Strict Handstand Push-up
2 Kipping Handstand Push-up
Max Unbroken Handstand Hold
Death by Kick-sits
BRIEF ~ 5 MINS
WOD Design and Logistics
Yesterday we took a break from weightlifting and overhead movements. Today is about focusing on technique and getting some time under tension overhead for all three pressing movements. Then, we have a ‘death by’ finisher of strict pull-ups which will be limiting for most people, so the focus will be about practice and moderate volume.
This is performed by doing 1 strict pull-up on the first minute, then 2 on the second minute and so on until you can no longer perform the required amount of pull-ups.
For the complex, all three movements need to be done unbroken each set. If you drop it, that set is a failed attempt. Take the barbell from the ground. The limiting factor will most likely be the press, so you will be limited by how heavy you can go. If you have a particular weakness in the press to the point that the 2 push press and 3 push jerk are not challenging at all, then that is something to consider. You should either increase the push press to 4 and push jerk to 5, or turn the press into a push press so you can get the intended stimuli out of the workout.
We have increased the overall volume of each set for you. The design is still to go unbroken. Also, If the dumbbells are heavy enough to feel challenged by less reps, then that's ok, it really depends on gear availability to make this work for you.
The death by Single-arm Dumbbell high pull is similar to the strict pull-ups in that the movement is limited by strength through this range and doesn’t allow additional hip power to decrease the difficulty. It isn’t a SDHP, but a strict standing high pull. For this, you add two reps every minute, on each side.
We got inverted a few days ago. The focus is different today. This is an opportunity to practice and work strength in this position. The complex is to be done unbroken ideally. For the hold, if you can’t hold for longer than 15 sec in a handstand, scale the movement.
If you aren’t into getting inverted more than once per week, we will offer a variation in the goal section below for you.
For their finisher, you will perform death by kick-sits. Every minute has you add two kick-sits, one for each side.
Part 1: Score all 7 rounds for load
* Unloaded the score is the length of the handstand hold.
Part 2: Score total reps. So if you make it to round 10, your score would be 55 reps.
The goal is to lift as heavy as you can across all 7 sets.
That means starting with a load that challenges you and either sticking with it for the 7 rounds or increasing a little each round. Performing the three movements unbroken will be a new challenge for some of us, especially with a heavy load, so you may need those first few sets to get comfortable with how it feels.
For the finisher, if you are short on time, or you are particularly strong in strict pull-ups you can add 2 reps every minute instead of 1. A good goal would be to reach the set of 6-7 reps for the majority of us.
Since the goal is not for time, but for mechanics, you are going to have to monitor how challenging each set is.
If you still feel like you are at a warm-up weight after three rounds, then you should think about reducing your rest between sets. OR, from the start, turn it into every 90 seconds – 2 minutes you perform one round.
For the finisher, a good goal would be to reach the set of 12-14 reps.
This is going to be a challenge for most of us to perform unbroken, or at all. So, be loose on the guidelines and then continue to modify from there.
For those not wanting to get inverted, you can perform this instead:
2 Pike round the worlds (in both directions, so 4 total)
4 15 sec. Push-ups (take a full 15 sec. To get down and up)
6 2-for-1 Burpees
For the finisher, a good goal would be to reach the set of 10-12 reps.
Complex: Scale the load as needed. Use the directions in the brief on how to adjust the complex if needed.
Strict pull-ups: First, scale to a small band (still strict), then scale to a hard ring row.
Complex: Use one dumbbell in both hands, or a Single-arm complex. If you do this, perform the same reps on both sides to make it a full complex. So, 2 press on each side, 4 Push Press on each side….
Single-Arm Dumbbell high pull: This one is hard to scale. You will just get timed out early if it is heavy. You should at least try to reach the set of 6 reps (3 each side). If you have trouble, find a rep amount you can hit and perform that for up to 5-6 minutes. Kind of like an EMOM.
Complex: Either use the option above in the goal section or scale it as:
- 2 negative strict lowers
- 4 wall climbs – as high as possible
- Max handstand hold – scale to a pike handstand hold.
Kick-sits: Scale to an EMOM of 15 sec. Supine plank + 15 sec. On the spot bear crawls/marches. Go for up to 5-6 minutes.
WARMUP ~ 10 MINS
(5 min.) Warm-up
(5 min.) More Shoulder prep
Lying internal/external shoulder rotations– 30 sec. Each side.
WORKOUT PREP & WORKOUT ~ 25 MINS
(10 min.) Review and Prep for Pressing
Fully and Partially Loaded:
With a PVC/Barbell/DB (use one here), quickly review the Press – Push Press and Push Jerk. Get moving well through all the positions.
Spend some more time on the Push Jerk if needed.
Then, perform 3 rounds of the complex to work up to your first set:
1 Press + 2 Push Press + 3 Push Jerk
* Increase the load each time for Fully loaded to get to your starting weight.
* For Partially, use this to find what version you will use and if you need to add more reps, take one Dumbbell away etc.
Perform the following:
5 x Kick up-down handstand holds – hold each one for about 3 sec. – use half handstands as a scale.
5 Inverted shoulder shrugs – scale to pike hold shoulder shrugs.
5 Pike handstand push-ups
Then, using your version or a modified version, perform 1 round to test for any adjustments needed.
(20-25 min.) Perform Lifting/Getting inverted portion.
* Perform a set every 3-4 min. (less rest in the earlier rounds and more rest in the later rounds)
(10 min.) Perform Finisher
* Take a few minutes to prep and then get straight into it!
WARM DOWN ~ 5 MINS