HOME WOD – Saturday 25 April 2020
There is no video today, it’s that simple! Check out the board and detail below and rock it!:-)
Send photos or videos of your workout to www.facebook.com/crossfitplett or #crossfitplett on Instagram.
Because of the chipper style for the dumbbell movements, nothing will compound on each other too much, allowing you to keep moving. The bottleneck will be the 25 man-makers. That is technically 4 movements per 1 rep, so, 100 total reps. This alone will take you upwards of 3 minutes.
Remember, make the workout about the runs! Run hard and hang on with whatever is left inside the gym. Even if that means breaking the movements up a little more, we want you to push the runs!
We have allowed 20 min. to get the workout done today. Some of you will take a bit quicker than that, but, ideally keeping it under 20 minutes is the goal.
Unloaded: Still make it about the runs! Run hard and get the bodyweight movements done as quickly as possible while managing the fatigue that will start to set in. We opted for two sets of burpees today. Keeping it simple and effective.
Some of you will most likely be able to keep the workout under 15 minutes today.
WARM-UP
5 – 10 MINS
Skip, shuttle Run, object step ups (5 min)
Samson lunges
Butt kickers
Toe walking/heel walking
Karaoke drills
WORKOUT PREP & WORKOUT
(10 min.) Running Prep
Jog 50 m – Run 50 m moderate – walk back
2 rounds
Run 100 m moderate – Run 100 m hard – walk back
2 Rounds
Run 200 m Hard-Sprint – walk back
1 round
* Rest is the walking back
* Make sure people are warm before they start sprinting
Fully and Partially Loaded
(10 min.) Dumbbell Movement Prep
With a light set of Dumbbells, as a group have them perform;
6 DB Push-ups + 6 Db Burpee
Then, with a box (without dumbbells) perform 10 Step-ups, then add the Dumbbells and perform another 8-10.
Then, lastly, perform 3 total man-makers.
Unloaded
With a box perform 10 stationary step-ups, then perform 5 burpee step-ups.
Then, separately – 5 burpees + 10 step-ups.
* Prep as needed for Workout
(20 min.) Perform the workout
WARMDOWN
1 min. Each side pigeon plus reach forward with body and arms
1 min. Each side Hamstring stretch
Run 400 m
25 Burpees
Run 400 m
25 Object Step-ups
Run 400 m
25 Burpees
Run 400m
Scoring
Time to complete the workout
Scaling
Run: Scale to 100 toe-taps if needed.
Burpees: Scale to kick-backs.
Step-ups: Find something to step UP onto, or over.
Run 400 m
25 DB Burpees (50/35 lb.)
Run 400 m
25 DB Step Ups (DB’s on Shoulders)
Run 400 m
25 Man-makers
Run 400m
Scoring
Time to complete the workout
Scaling
Run: Scale the distance per round if needed. Scale to 100 double-under per round if needed.
Burpees: Omit the dumbbells if you need to.
Step-ups: Scale to one db, then none.
* For PL, find something to step UP onto, or over.
Man-makers: Scale to one db, alternating every 5 reps.
Run 400 m
25 DB Burpees (50/35 lb.)
Run 400 m
25 DB Step Ups (DB’s on Shoulders) – 24/20 in.
Run 400 m
25 Man-makers
Run 400m
Scoring
Time to complete the workout
Scaling
Run: Scale the distance per round if needed. Scale to 100 double-under per round if needed.
Burpees: Omit the dumbbells if you need to.
Step-ups: Scale to one db, then none.
* For PL, find something to step UP onto, or over.
Man-makers: Scale to one db, alternating every 5 reps.
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.
No Comment