HOME WOD – Friday 3 July 2020
We are taking a break from going overhead today and focusing on pulling and pushing in multiple planes.
Briefing video
Daily Board
Partially Loaded & Rx’d
(For Unloaded please click on the Unloaded Tab.)
WARM-UP~ 20 MINS
(10 min.) Warm up in teams of 3
Accumulate 2,100 m. of Rowing as fast as possible. Have each person Row at least 200 m at a time.
While 1 person is Rowing, another person is performing Long Lunge Sequence and the other person is performing Inchworms + 1 Push-up. Switch stations each time someone gets off the rower.
(10 min.) Mobility in teams of 3
* 90 sec. at each station:
1. Good-morning to Squat
2. Banded Side Plank Row (45 sec. each side)
3. Split Stance T-Spine Rotations
2 rounds each
WORKOUT PREP & WORKOUT ~ 35 MINS
(10 min.) Prep the Dips (stay in groups of 3)
30 sec. Top of Dip Hold
30 sec. Dip Negatives
30 sec. Rest
3 rounds – Everyone starts at one of the stations and rotates
Then, have everyone attempt the following (either with or without bands):
1-2-3-4-5-6
Strict Dips
As soon as they start to fail, start performing Kipping Dips.
* At first, use this as an opportunity to have them practice something more challenging than what they normally do. Then, use their workout modification for the later sets.
(10 min.) Prep the DB Row
Using 1 load lighter than their workout weight, perform 10 reps (no Burpee), 5 on each side. Coach them through this and teach them the correct positions.
Then, using their workout weight, perform 5 reps on each side.
Then, perform 4 full reps. A full rep = 1 rep right + 1 rep left + 1 burpee.
* Prep as needed for the workout.
(15 min.) Perform the Workout
WARM-UP
2 Rounds
10 Stationary Step-ups
10 Plank Shoulder Taps
30 sec. Hollow Hold (knee tuck hold)
30 sec. Sit-ups
30 sec. Plank
30 sec. V-ups
30 sec. Plank Get downs/get-ups
30 sec. Burpees
WOD
8 Rounds
8 Step-ups with object if possible
8 Burpee
8 V-Ups
8 Plank Get down/get-ups
Scoring
Time to complete the workout.
Scaling
Scale Burpee to Kick Back
Use scaling for V-up in the video above (knee tuck)
Scale to knees for Plank get down/ups.
WOD
30 sec. Double-unders
30 sec. Rest
30 sec. Object Dip
30 sec. Rest
30 sec. DB Renegade Row +
5 ROUNDS
WOD GOAL
We are taking a break from going overhead today and focusing on pulling and pushing in multiple planes. We are using a 1:1 work-to-rest ratio, which will allow the athletes to maximize how much work they get done within each effort. The reps will vary between each movement, given the types of movements they are. The Row will be the quickest rep accumulator and the most metabolically demanding movement, while the Ring Row will be the hardest technical movement, making it tough to accumulate reps. The DB Row + Burpee will take the longest to perform, since it is technically 3 reps for every 1 rep.
The DB Row + Burpee is performed in a Plank position. 1 rep = 1 Row on right arm + 1 row on left arm + 1 Burpee (hands on DBs). We chose this load because athletes only perform 2 reps at a time with a Burpee in between. We feel like they will be able to sustain this over the 30 sec.
Have athletes start on different movements if you are short on Rowers. Alternatively, you can modify to Biking or Shuttle Runs (20 m) instead.
Everyone: The goal is to maintain the same results across each movement for at least the first 3 rounds, then there will be some expected drop off for the last 2. We want athletes to go out hard and try to hold on for all 5 rounds. This is possible for the Row and the DB Row/Burpee, but the nature of Ring Dips is that when they start to fail, there is no amount of rest that will allow them to get the same high number of reps. We suggest picking a number of reps for the Dips that they know is manageable to hit each round. For the Row and the DB Row/Burpee, just go all out every time. Since the rest is built in, athletes won’t need to factor that in.
* For the Dips, we want people to be able to hold at least 3-5 reps each time they jump up, to maximize intensity and volume. Take this into consideration when you help with scaling. This goes for all categories.
Competitors and top athletes should be looking at 10/8 Cals. on the Row, 10-15 Dips, and 5-6 DB Rows/Burpees per round. For the majority, a good goal across the board would be 7/5 Cals. on the Row, 8-10 Dips, and 3-4 DB Rows/Burpees.
Scoring
Add together all reps from all movements for 5 rounds to reach 1 total number.
* Either keep a running tally for each round and add the rounds together, or keep a movement tally for all 5 rounds and add all movement reps together.
Scaling
Ring Dips: Scale to using a light band, or perform a Box/Bench Dip.
DB Row + Burpee: Scale the load as needed.
Fitness
DB Row + Burpee: Scale the load as needed and scale the Burpee to a Kick-back.
For Further Study: Death, then CrossFit.
WOD
30 sec. Row for Cals.
30 sec. Rest
30 sec. Ring Dips
30 sec. Rest
30 sec. DB Row + Burpee (50/35 lb.)
30 sec. Rest
5 rounds
WOD GOAL
We are taking a break from going overhead today and focusing on pulling and pushing in multiple planes. We are using a 1:1 work-to-rest ratio, which will allow the athletes to maximize how much work they get done within each effort. The reps will vary between each movement, given the types of movements they are. The Row will be the quickest rep accumulator and the most metabolically demanding movement, while the Ring Row will be the hardest technical movement, making it tough to accumulate reps. The DB Row + Burpee will take the longest to perform, since it is technically 3 reps for every 1 rep.
The DB Row + Burpee is performed in a Plank position. 1 rep = 1 Row on right arm + 1 row on left arm + 1 Burpee (hands on DBs). We chose this load because athletes only perform 2 reps at a time with a Burpee in between. We feel like they will be able to sustain this over the 30 sec.
Have athletes start on different movements if you are short on Rowers. Alternatively, you can modify to Biking or Shuttle Runs (20 m) instead.
Everyone: The goal is to maintain the same results across each movement for at least the first 3 rounds, then there will be some expected drop off for the last 2. We want athletes to go out hard and try to hold on for all 5 rounds. This is possible for the Row and the DB Row/Burpee, but the nature of Ring Dips is that when they start to fail, there is no amount of rest that will allow them to get the same high number of reps. We suggest picking a number of reps for the Dips that they know is manageable to hit each round. For the Row and the DB Row/Burpee, just go all out every time. Since the rest is built in, athletes won’t need to factor that in.
* For the Dips, we want people to be able to hold at least 3-5 reps each time they jump up, to maximize intensity and volume. Take this into consideration when you help with scaling. This goes for all categories.
Competitors and top athletes should be looking at 10/8 Cals. on the Row, 10-15 Dips, and 5-6 DB Rows/Burpees per round. For the majority, a good goal across the board would be 7/5 Cals. on the Row, 8-10 Dips, and 3-4 DB Rows/Burpees.
Scoring
Add together all reps from all movements for 5 rounds to reach 1 total number.
* Either keep a running tally for each round and add the rounds together, or keep a movement tally for all 5 rounds and add all movement reps together.
Scaling
Ring Dips: Scale to using a light band, or perform a Box/Bench Dip.
DB Row + Burpee: Scale the load as needed.
Fitness
DB Row + Burpee: Scale the load as needed and scale the Burpee to a Kick-back.
For Further Study: Death, then CrossFit.
Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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