HOME WOD – Wednesday 29 July 2020
The goal is to do as many reps as possible across the whole workout. So, you should think about how best you can utilize 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. You 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 you 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.
Briefing video for Unloaded Workout
Daily Board
Partially Loaded & Rx’d
(For Unloaded please click on the Unloaded Tab.)
WARMUP ~ 25 MINS
(10 min.) Warm-up – as a group, go through the following couplets:
10 Jumping Jacks
20 Crazy Finnish exercise
3 rounds
Rest while briefing the next part:
5 Long Push-ups– scale as needed
20 Floor Hip Extensions
3 rounds
Rest while briefing the next part:
10 Dynamic Plane Crash Victim Stretch(keep moving, no pausing)
10 Ab Crunches (keep head/neck off the ground and pull knees towards elbows, repeat)
3 rounds
(10-15 min.) Hip Prep
10 Single-leg Weighted Deadlifts (each side)
1-2 min. each side Adductor Rolling
10 Single-leg Weighted Deadlifts
1-2 min. each side KB Rolling
10 Single-leg Weighted Deadlifts
1 min. each side Hip Capsule Grind + Dog Pee
* Add load for each set of Deadlifts. Work up to a moderately heavy load. Use a KB or DB.
WORKOUT PREP & WORKOUT ~ 35 MINS
(15 min.) Review Deadlift and Prep for Workout
Review the Deadlift with an empty Barbell for as many reps as needed.
Then, perform:
5 x reps of 1 Deadlift to just above the knee + 1 full Deadlift (total of 10 reps)
* Use 40-50 lb. on top of the Barbell here.
Then, perform:
2 x 6 reps (full movement)
* The second set should be at their 9-rep (last couplet) load.
2 x 3 reps
* The first set should be at their 6-rep (second couplet) load.
* The second set should be at their 3-rep (first couplet) load.
* Add more sets as needed.
* Prep as needed before the Workout.
* Now would be a good time to do a few Burpees as a review.
(15-20 min.) Perform the Workout
WOD
TABATA WEDNESDAY!
Lateral Object Jump Overs
Object L-sit
Sit-ups
Object Jump Overs
WOD Board
Scaling
- L-sits: Scale by changing the angle of the legs to body and bending the knees as needed. For the ring version this could be all the way to a simple ring hold. For the other versions, you 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.
- Object jump-overs: Scale the height of the objects.
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 people 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 you break.
WARM-UP ~ 20 min
(10 min.) Warm-up with dynamic mobility (5+ reps of each)
Quick Ninja flow
Inchworms
Walking/Standing pigeon
Sumo Squats
Hamstring toe touch string
Rotational planks
Samson stretch
WORKOUT PREP & WORKOUT ~ 30 MINS
(10 min.) Review and Prep for Workout
* As a group, go through each movement and your modifications.
Then, if needed, have them 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.
WOD GOAL
The goal is to do as many reps as possible across the whole workout. So, you should think about how best you can utilize 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. You 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 you 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 people, especially in the Fully Loaded track, but top performers can move pretty quickly and you would probably perform around 5-6 reps per round. Most people should aim for 4-5 per round (20 sec). Add a few reps on there for the Partially Loaded and the 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.
WOD
10 DB Deadlift
10 Burpee
3 rounds
WOD GOAL
Today’s workout is going to light up the hamstrings and get the lungs working. The time intention is medium in length. It’s a play on the old 2008 CrossFit Games Deadlift/Burpee Workout that was so well programmed, though we have switched it up a little. There are 3 sets of couplets. Each one involves Deadlifts and Burpees. For the Deadlifts, the load decreases and the reps increase every 3 rounds. The percentages we have prescribed are based on the athletes’ 1RM. If your athletes aren’t used to using percentages, or they don’t know their 1RM, use the prep time to find an appropriate load.
One Barbell per person. No rest between couplets.
First, use the percentages as a guideline. We kept them the same for both categories since the loads will be relative to each athlete. The goal is to be able to perform each set unbroken. Athletes may need to break up the sets of 9 at the end due to accumulative fatigue, but not because the load is too heavy.
The Burpees are there to create a high metabolic demand. There are a lot of Burpees today, making the workout mainly about how fast athletes can do these. Challenge people to perform their Burpee sets as quickly as they can while staying efficient. Basically, go at a pace that they know they can consistently hold for all 90 reps. Much of the time, people will be able to do a few big sets of fast Burpees, then they tank out. So instead, have them pull back the speed a little and be more consistent. For today, the Burpees HAVE to be done jumping back with two feet and jumping forward with two feet. Stepping back and forward is the scaled version.
Top athletes will get the first couplet done pretty quickly, under or around 3 min., with the next two couplets taking the majority of the time. People will finish between 14 and 18 min. We have allowed up to 20 min., but ideally it won’t take that long.
Scoring
Time to complete the workout.
Scaling
- Deadlifts: Adjust the loads accordingly. The goal should be unbroken sets for at least the first round.
- Burpees: Adjust the volume to 8 per round if needed, then scale to Kick-backs.
WOD
3 Deadlifts @ 80%
10 Burpees
3 rounds
6 Deadlifts @ 70%
10 Burpees
3 rounds
9 Deadlifts @ 60%
10 Burpees
3 rounds
WOD GOAL
Today’s workout is going to light up the hamstrings and get the lungs working. The time intention is medium in length. It’s a play on the old 2008 CrossFit Games Deadlift/Burpee Workout that was so well programmed, though we have switched it up a little. There are 3 sets of couplets. Each one involves Deadlifts and Burpees. For the Deadlifts, the load decreases and the reps increase every 3 rounds. The percentages we have prescribed are based on the athletes’ 1RM. If your athletes aren’t used to using percentages, or they don’t know their 1RM, use the prep time to find an appropriate load.
One Barbell per person. No rest between couplets.
First, use the percentages as a guideline. We kept them the same for both categories since the loads will be relative to each athlete. The goal is to be able to perform each set unbroken. Athletes may need to break up the sets of 9 at the end due to accumulative fatigue, but not because the load is too heavy.
The Burpees are there to create a high metabolic demand. There are a lot of Burpees today, making the workout mainly about how fast athletes can do these. Challenge people to perform their Burpee sets as quickly as they can while staying efficient. Basically, go at a pace that they know they can consistently hold for all 90 reps. Much of the time, people will be able to do a few big sets of fast Burpees, then they tank out. So instead, have them pull back the speed a little and be more consistent. For today, the Burpees HAVE to be done jumping back with two feet and jumping forward with two feet. Stepping back and forward is the scaled version.
Top athletes will get the first couplet done pretty quickly, under or around 3 min., with the next two couplets taking the majority of the time. People will finish between 14 and 18 min. We have allowed up to 20 min., but ideally it won’t take that long.
Scoring
Time to complete the workout.
Scaling
- Deadlifts: Adjust the loads accordingly. The goal should be unbroken sets for at least the first round.
- Burpees: Adjust the volume to 8 per round if needed, then scale to Kick-backs.
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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