HOME WOD – Tuesday 8 September 2020
Today is a simple couplet. It is a moderate/heavy load combined with a highly metabolic gymnastics movement. We can vaguely remember CrossFit.com posting a workout with these movements in many moons ago. We remember being allowed to use a rack and we remember it being pretty awful! You guys don’t get to use a rack today, it will be even more fun (awful). We programmed six rounds because it isn’t five rounds, and four wasn’t enough 😉
Briefing video
Daily Board
WARMUP
(5+ min.) Set the clock for 4-5min. Have them run/jumping jack on the spot or whatever you like for roughly 5 min. Change it up! Then, on your call of ‘drop’ (or use whatever cue/word you like), have them perform 4 mountain climbers.
* Switch up the time between mountain climbers, making it shorter as the time gets on. You can also do it to music and whenever you turn the music off, they perform the burpees, then go back to whatever movement they were doing.
(10-15 min.) Project Inversion Session #1
6 Rounds
Opposite Tabata
10 sec. Handstand Hold
20 sec. Rest
* Scale UP to Wall Facing, or Free-Standing
* Scale DOWN to Walk Up Wall Holds
Handstand Hold Test
1 Max Hold for time
*Find a modification that they can hold for at least 15 seconds or longer.
WORKOUT PREP & WORKOUT
Everyone
(5 min.) Review push press with an empty barbell/pvc/dumbbell or broomstick
Press – push press
* Go over barbell/dumbbell cycling here.
(10-15 min) Prep for workout
7 push press/3-4 wall climbs
Every 90 sec. for 4 rounds
5 push press/2 wall climbs
Every minute for 3 rounds
* Add load each round
* Aim to go PAST their working weight for the last 2 rounds, which means the first set of 5 should be at their working weight.
* Bring the load back to their working weight and prep as needed for the workout.
(10-15 min.) Perform workout
6 Rounds
5 Wall Climbs
10 burpee
Scoring
Time to complete the workout
Scaling
Burpee: Scale to 7-8 reps per round. Or, scale to a kick-back.
Wall climbs: Scale the reps as needed. Scale the distance you climb. Then, scale to 8 pike round the worlds.
WOD Goal
Today’s goal is to get those push press/wall climbs done unbroken every round. This will be really challenging for those who are on the cusp of doing the rx’d loads. Even if it means you need to slow down your burpees a little to catch your breath and shake out your arms a little before you go again, that is fine. Make the focus the push press. The load is intended to be moderate to heavy. For some moderate, for others heavy. The sets of 5/10 might feel pretty good or manageable for the first few rounds and then get pretty spicy after that. This is where the real work in holding on to that barbell/dumbbells comes in. Encourage people to try not to put it down! People can always get 10 burpees done one way or another. If you are slow in you today, that’s ok.
A goal time for you top athletes should be around 8-9 min. For the few athletes who can move the load with ease, you will go a little faster. Majority of you will take around 12 min. Enforce that as the time cap, or let you go up until 15 min if you think it’s appropriate. Sometimes it is important to let you finish rather than giving you an easy out to time cap you. It is ok to let you do this from time to time.
We have included 10-15 min. of shoulder stability/mobility work in the warmup. Make sure your athletes take this seriously and be sure to get it done.
Also, Today is the first day of Project inversion. We will begin the month by establishing a handstand hold baseline and aim to work on strength in this area for the month. The project will require no equipment and we will have scaling options for those who can’t get inverted. This means that everyone can still do it from your homes if you are still in this phase of social distancing.
This workout is a close resemblance to the original today. Those wall climbs aim to help strengthen shoulder endurance as well as midline strength.
6 Rounds
10 DB Push Press
10 burpee
Scoring
Time to complete the workout
Scaling
This workout is a close resemblance to the original today. Those wall climbs aim to help strengthen shoulder endurance as well as midline strength.
WOD Goal
We have included 10-15 min. of shoulder stability/mobility work in the warmup. Make sure your athletes take this seriously and be sure to get it done.
Also, Today is the first day of Project inversion. We will begin the month by establishing a handstand hold baseline and aim to work on strength in this area for the month. The project will require no equipment and we will have scaling options for those who can’t get inverted. This means that everyone can still do it from your homes if you are still in this phase of social distancing.
Today is a simple couplet. It is a moderate/heavy load combined with a highly metabolic gymnastics movement. We can vaguely remember CrossFit.com posting a workout with these movements in many moons ago. We remember being allowed to use a rack and we remember it being pretty awful! You guys don’t get to use a rack today, it will be even more fun (awful). We programmed six rounds because it isn’t five rounds, and four wasn’t enough 😉
Today’s goal is to get those push press/wall climbs done unbroken every round. This will be really challenging for those who are on the cusp of doing the rx’d loads. Even if it means you need to slow down your burpees a little to catch your breath and shake out your arms a little before you go again, that is fine. Make the focus the push press. The load is intended to be moderate to heavy. For some moderate, for others heavy. The sets of 5/10 might feel pretty good or manageable for the first few rounds and then get pretty spicy after that. This is where the real work in holding on to that barbell/dumbbells comes in. Encourage people to try not to put it down! People can always get 10 burpees done one way or another. If you are slow in you today, that’s ok.
A goal time for you top athletes should be around 8-9 min. For the few athletes who can move the load with ease, you will go a little faster. Majority of you will take around 12 min. Enforce that as the time cap, or let you go up until 15 min if you think it’s appropriate. Sometimes it is important to let you finish rather than giving you an easy out to time cap you. It is ok to let you do this from time to time.
6 Rounds
5 Push Press (155/105 lb.)
10 Burpee
Scoring
Time to complete the workout
Scaling
Burpee: Scale to 7-8 reps per round. Or, scale to a kick-back.
Push Press: Scale the load to something challenging for 5 reps.
WOD Goal
Today’s goal is to get those push press/wall climbs done unbroken every round. This will be really challenging for those who are on the cusp of doing the rx’d loads. Even if it means you need to slow down your burpees a little to catch your breath and shake out your arms a little before you go again, that is fine. Make the focus the push press. The load is intended to be moderate to heavy. For some moderate, for others heavy. The sets of 5/10 might feel pretty good or manageable for the first few rounds and then get pretty spicy after that. This is where the real work in holding on to that barbell/dumbbells comes in. Encourage people to try not to put it down! People can always get 10 burpees done one way or another. If you are slow in you today, that’s ok.
A goal time for you top athletes should be around 8-9 min. For the few athletes who can move the load with ease, you will go a little faster. Majority of you will take around 12 min. Enforce that as the time cap, or let you go up until 15 min if you think it’s appropriate. Sometimes it is important to let you finish rather than giving you an easy out to time cap you. It is ok to let you do this from time to time.
We have included 10-15 min. of shoulder stability/mobility work in the warmup. Make sure your athletes take this seriously and be sure to get it done.
Also, Today is the first day of Project inversion. We will begin the month by establishing a handstand hold baseline and aim to work on strength in this area for the month. The project will require no equipment and we will have scaling options for those who can’t get inverted. This means that everyone can still do it from your homes if you are still in this phase of social distancing.
Today is a simple couplet. It is a moderate/heavy load combined with a highly metabolic gymnastics movement. We can vaguely remember CrossFit.com posting a workout with these movements in many moons ago. We remember being allowed to use a rack and we remember it being pretty awful! You guys don’t get to use a rack today, it will be even more fun (awful). We programmed six rounds because it isn’t five rounds, and four wasn’t enough 😉
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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