11 Jun HOME WOD – Thursday 11 June 2020
Home Workouts, WodBlog | AdminCrossFit Total day! Getting the Total done in 1 hour has always been really challenging for us as coaches. You will need to be really on point with your time management.
Briefing video
Daily Board
WARMUP
(5 min.) Get Warm
Either perform some quick intervals on the Assault Bike/Rower, or have them run some shuttles + movements either end. Choose a quick warm-up that fits your space, that you can get them warm quick!
WORKOUT PREP & WORKOUT
Everyone
(5 min.) Briefly review movements with an empty barbell/dumbbell/bodyweight as a group.
* Perform as many reps of each movement to have them moving well and warmed up in the ranges.
(25 min.) Prep and perform the back squat portion
2 x 5 reps
1 x 3 reps
3 x 1 rep
* Add load each set.
THEN, start their 3 attempts of 1 rep.
* Make sure they know where they are heading with their 3 attempts.
* Make sure they have at least 10 min. to perform their 3 attempts so they can maximise their rest time between each lift.
* For PL, have them perform 5+ reps on each set with their dumbbell load.
* For Unloaded, have them perform progressions for the pistol, working up to their workout modification.
(20 min.) Prep and perform deadlift and press
* By this point they will be nice and warm, so they won’t need to do as many warm-up sets as they did for the Squat.
1 x 5 reps
1 x 3 reps
3 x 1 rep
* Alternate between deadlift and press – add load each set.
* Start their 3 attempts after these sets.
* Ideally rest 3-4 min. between movements and each attempt.
* For PL, have them perform 5+ reps on each set with their dumbbells to warm-up.
* For Unloaded, have them perform progressions for the HSPU, working up to their workout modification.
Unloaded CrossFit Total
Max set Pistols (each side)
Max set Hamstringers
Max set HSPU
Scoring
The total reps for all three lifts, added together.
Scaling
Pistols: Use one of the scalings from the pistol variations video or perform an elevated back lunge for 10+ reps each side.
Hamstringers: Scale to a lying glute raise.
HSPU: Scale to an object pike push-up, or a pike push-up.
WOD Goal
CrossFit Total day! Getting the Total done in 1 hour has always been really challenging for us as coaches. You will need to be really on point with your time management.
The goal is to push yourselves to absolute failure on each movement. Use the scaling options to ensure you can perform at least 15 + reps for each movement.
You are working on volume today, using a light to moderate load (depending on your dumbbell load)/no load for unloaded. The set terminates when you put your dumbbells down or fail a rep. If you like, you can have two-three attempts at each lift/movement. The first set will most likely be your highest.
* The HSPU can be performed strict or kipping.
CrossFit Total
Max set unbroken Back Squat
Max set unbroken Deadlift
Max set unbroken Press
Scoring
The total reps for all three lifts, added together.
Scaling
Back squat: The dumbbells are held high up on your shoulders/upper back. To scale, use one dumbbell behind the neck/upper back.
Deadlift: Scale to one dumbbell held at the end with both hands.
Press: Scale to one dumbbell held in both hands on either side. If you are still only able to perform less than 10-15 reps with this, increase the sets you do to 3+, or have them perform a push press instead.
WOD Goal
CrossFit Total day! Getting the Total done in 1 hour has always been really challenging for us as coaches. You will need to be really on point with your time management.
The goal is to push yourselves to absolute failure on each movement. Use the scaling options to ensure you can perform at least 15 + reps for each movement.
You are working on volume today, using a light to moderate load (depending on your dumbbell load)/no load for unloaded. The set terminates when you put your dumbbells down or fail a rep. If you like, you can have two-three attempts at each lift/movement. The first set will most likely be your highest.
* The HSPU can be performed strict or kipping.
CrossFit Total
1 rep max Back squat
1 rep max Deadlift
1 rep max Press
Scoring
The total of their best three lifts for the Squat, Deadlift and Press (Add them all together).
Scaling
You should only need to scale for injury or inability to perform the movement mechanics correctly. You can work towards sets of 3 and 5 instead of 1 so you don’t max out, or change the movement to accommodate your needs.
WOD Goal
CrossFit Total day! Getting the Total done in 1 hour has always been really challenging for us as coaches. You will need to be really on point with your time management.
Historically, the movements are done in the order it is written and you have as much time as you like. But in terms of managing time efficiently, and within one hour, the way we like to do it is to perform the back squat first, then to super set the deadlift with the press. So, go back and forth with those attempts to save time.
We suggest you have three attempts to get your lifts. That way, you are serious about each of those lifts and don’t absent mindedly work up to a heavy weight for a lot of sets, then run out of time. If you fail any of those lifts, it counts as a lift and you don’t get re-dos. That is the true CrossFit Total method.
From the CrossFit Journal; “The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.” To use this method, your NEED to know what you can get for a heavy set of three. For those who don’t know, you will have a chance to get a rough idea during the Prep part of the Workout.
To lift as heavy as possible in the timeframe given for each lift 🙂 If you don’t get your true 1RM for each lift, remind them that it is the Total and not a single movement testing day. It is all about what you can do with the three lifts combined. It is a great opportunity to see where people are at when comparing your back squat to your deadlift. How far apart are you in terms of weight lifted for each? Naturally, people will deadlift more, but if your squat is less than 70% of your deadlift, this is something to look into.
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.
