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04 Apr HOME WOD – Saturday 4 April 2020

WodBlog | Admin
VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing video

Daily Board. Scaling options are in red

 

 

WARMUP ~ 5 – 10 MINS

(10 min.) Warm-up with animals – scale to on the spot if space is limited.

1-2 rounds

Bear Crawl
Lizard – stay low to ground and use same arm/leg to move forward
Duck walk
Crab Walk
Ape Walk
Frog Jumps

 

(10 min.) Mobility/Stability

1-2 Rounds

10 Lying down prone letters drill
10 Alt. Dynamic plane crash victim
10 Wall slides

 

WORKOUT PREP & WORKOUT

(10-15 min.) Prep for the workout

 

Fully Loaded

250 m Row effort – 80%
10 Single Db deadlift
10 Jumping ring dips
10 Suitcase deadlifts – each side
5-10 Ring dips – use scale/mod here
250 m Row effort – max

* Prep as needed for the workout

 

Partially Loaded

10 Db SDHP – Left
10 Single Db deadlift
10 Object dips – easy version
10 Suitcase deadlifts – each side
10 Object dips – workout version
10 Db SDHP – right

* Prep as needed for the workout

 

Unloaded

10 Air squats
5 Long Push-ups – scale as needed
10 Object dips – easy version
5 Inchworms
10 Object dips – workout version
10 Squat to jumping jack

* Prep as needed for the workout

(15 min.) Perform the workout

3 Rounds

20 Squat to Jumping Jack
10 Inchworms
10 Object Dips
Rest 1 min

 

Scoring

Time to complete the workout

 

3 Rounds

20 SA DB SDHP (10 each arm)
20 Suitcase Db Deadlifts (50/35 lb.) (10 each arm)
10 Object Dips
Rest 1 min

 

Scoring

Time to complete the workout

 

3 Rounds

500 m Row
20 Suitcase Db Deadlifts (50/35 lb.) (10 each arm)
10 Ring Dips
Rest 1 min

 

Scoring

Time to complete the workout

 

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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03 Apr HOME WOD – Friday 3 April 2020

WodBlog | Admin
VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

Briefing Video

 

Daily Board. Scaling options are in red

 

WARMUP ~ 5 – 10 MINS

10 good-mornings
30 sec Plank Hold
10 Alt. Single leg deadlifts
10 Alt. Cossack Squats
10 Plank Shoulder taps
2 rounds

 

(10 min.) Push-up Program Day 6

Unbroken Ladder
Unbroken Push-up
1-2-3-4-5…

Perform 1 set, rest, then repeat with another rep added to the end.
Rest 30 sec – 2 min between sets.
If you fail before 10, go back down the ladder (I.e. 1-2-3-4-5-6-5-4-3-2-1)

 

WORKOUT PREP & WORKOUT

(10-15 min.) Review Movements

Fully and Partially Loaded

With an empty Barbell/set of dumbbells, go through some progressions for the Hang Cluster and Thruster, then perform a few reps as a group of the Complex;
Front Squat – Press with Squatting stance – Push Press – Full Thruster
Hang Power Clean – Hang Squat Clean – Full Hang Cluster

 

Then, prep for workout as

3 x 3 reps of Complex
2 x 5 reps of Complex
* Add load each set.
* The second set of 5 should give them a good idea of what they want to start their first set of 9 with.

* Prep as needed for Workout

(20 min.) Perform the workout

 

Unloaded

(10-15 min.) Review movements and prep for the workout

 

Tabata Hollow Hold/dead bug– scale to knees bent
20 sec. on/10 sec. Dead bug

 

Then, perform:

2 x 4-point heel taps
4 x 6-point burpee (pause at each point of burpee)
6 Alt. Cossack Squats

* Prep as needed for the workout

 

 

2-4-6-8-10
4-point Heel Taps
Burpees
Cossack Squats

 

Scoring

Time to complete the workout

 

1-3-6-9-12…. until you can’t perform unbroken sets
Complex (1 rep = the following:)
1 Hang DB Cluster
1 DB Thruster

 

Scoring
Score total rounds and reps completed unbroken

 

9-6-3-1
Complex (1 rep = the following:)
1 Hang Cluster
1 Thruster
* unbroken

 

Scoring
Score load for all 4 sets

 

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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02 Apr HOME WOD – Thursday 2 April 2020

WodBlog | Admin
VIDEO & BOARDWARM-UPUNLOADEDPARTIALLY LOADEDFULLY LOADEDREST AND RECOVERY

 

Daily board. Scaling options are in red:

 

 

 

 

WARMUP ~ 5 – 10 MINS

(5-10 min.) Warm-up

25 ft. Bear Crawl forward + Bear Crawl Backward (do on spot if no room)
5 Inchworm + Push-up
5-10 Air squat to jumping jack
5 Half handstands – scale to attempts or plank get down/ups
25 ft. Bear Crawl forward + Bear Crawl Backward (do on spot if no room)

 

WORKOUT PREP & WORKOUT ~ 45 MINS

(10 min.) Prep for the workout

Everyone

Go through each movement and perform 5-7 reps of each and coach as needed:
Swings/Bear crawl
Jumps
Sit-up to toss/press/Handstand hold
Push-up
Jumping Pull-up/Jump to target

* Prep as needed for the workout

(30-35 min.) Perform the workout

 

 

AMRAP 30 min.

45 ft. Bear Crawl
45 Object Jumps
45 sec. Handstand Hold
45 Push-ups
45 Jump to touch target

 

Scoring

As many rounds and reps as possible in 30 minutes

 

AMRAP 35 min.

45 Db Swings (50/35 lb.)
45 Object Jumps
45 Db Sit-up to Overhead Press (50/35 lb.)
45 Push-ups
45 Jump to touch target

 

Scoring
As many rounds and reps as possible in 35 minutes

 

AMRAP 35 min.

45 Kb Swings (24/16 kg.)
45 Box Jumps (24/20 in.)
45 MB Sit-up to wall toss (20/14 lb.)
45 Push-ups
45 Jumping Pull-ups

 

Scoring
As many rounds and reps as possible in 35 minutes

 

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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01 Apr HOME WOD – 1 April 2020

WodBlog | Admin
CROSSFITREST AND RECOVERY

Watch the briefing here: https://youtu.be/4At5LJWsmPY

 

Warm-up

2 Rounds

10 Dynamic (moving) Under the Body Stretch
10 Long Lunges

 

5 Six-point Burpees
5 Burpees as fast as possible

 

WOD

EMOM 10 min.

8-10 Burpees

 

Scoring
Workout completion

Scaling
Scale reps to have up to 10-15 sec. Rest per minute.

 

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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31 Mar HOME WOD – Tuesday 31 March 2020

WodBlog | Admin
CROSSFITREST AND RECOVERY

 

Watch the briefing here: https://youtu.be/5IjgRSiWu2k

 

Warm-up

First Half of Chris Hinshaw Running Warm-up

 

Jog 200-400 m.

 

Dynamic Flexibility
*Leg Swings (10 R leg front to back, then L, then R side to side, then L side to side)
*Ankle Rotations (10 R and L, clockwise and counter-clockwise)
*Knee touches (3×3-5 sec. each leg) into the wall (toe 4+ in. from wall) to warm Achilles

 

Hip Mobility
*Side High-knee Karaoke drill (10 yards on each side)
*Alternating Forward Walkover “Hurdle” drill: High knee angled out and lift up and over
imaginary hurdle (10 yards)
*Walking while pulling knee to chest (while standing tall)
*Walking while pulling inner ankle up to chest (“Figure 4″)

10 Object Jumps + 10 Object Cleans

 

WOD

AMRAP 20 min.

Run 200 m
15 Object (Mb) Cleans
15 Object Jumps/Step-ups
Run 200 m
15 Object Jumps/Step-ups
15 Object (Mb) Cleans

 

Scoring
Total rounds and reps completed. Count each 200-m Run as 1 rep.

 

Scaling
Scale the Mb/Object Cleans to Walking Lunges.
Find something that you can comfortably jump/step up onto.

 

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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30 Mar HOME WOD – Monday 30 March 2020

WodBlog | Admin
CROSSFITREST AND RECOVERY

 

Watch briefing here: https://youtu.be/7E5GEJi50pE

 

Warm-up

 

10 reps Hip Flow
10 reps Quad Pose to Hip Lift

 

10 Air Squats
10 Push-ups
10 Sit-ups

 

5 Jumping Air Squats
5 Clapping Push-ups
5 Sit-ups

 

WOD

As far as possible in 15 min

3-6-9-12…
Jumping Air Squats
Clapping Push-ups
Sit-ups

 

Scoring
Rounds and reps completed in 15 min.

Scaling
Scale Jumping Air Squats to regular Air Squats
Scale Clapping Push-ups to regular Push-ups

 

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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28 Mar HOME WOD – Saturday 28 March 2020

WodBlog | Admin
CROSSFITREST AND RECOVERY

 

Click here to watch briefing: https://youtu.be/JvdorlEuptA

Warm-up

 

Run 200-400 m

 

Tabata: 8 rounds
20-sec. Crazy Finnish Exercise and 10-sec. (rest) Dead Bug

 

2 Rounds
10 Good-mornings
15 sec. Supine Plank
15 sec. Side Plank – R
15 sec. Side Plank – L

 

WOD

4 rounds

200 m Run
20 Good-mornings – hold object if possible
30 sec. Supine Plank
30 sec. Side Plank (15 sec. R + 15 sec. L)

 

Scoring
Time to complete the workout.

Scaling
Modify Run to 20 Walking Lunges
Scale Side Planks to knees

 

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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27 Mar HOME WOD – Friday 27 March 2020

WodBlog | Admin
CROSSFITREST AND RECOVERY

Watch the briefing here: https://www.youtube.com/watch?v=vhrhcmtLw8k&feature=youtu.be

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.

 

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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26 Mar HOME WOD – Thursday 26 March 2020

WodBlog | Admin
CROSSFITREST AND RECOVERY

Please check the briefing here: https://www.youtube.com/watch?v=MRkSKjkVsOI&feature=youtu.be


Warm-up

2 Rounds

10 Air Squats to up-and-over fence
10 Inchworm + 1 Push-up
10 Samson Stretch
10 Warrior Stretch

 

5 Double Pulsing Air Squat
5-10 Chair Dips
10 Toe taps

 

WOD

AMRAP 10 min.

10 Double Pulsing Air-Squats (one pulsing (half squat + one full squat = 1 rep)
10 Chair Dips
20 Object Toe Taps

 

Scoring
As many rounds and reps as possible in 10 min.

 

Scaling

Scale Dips to Push-ups.
Scale UP to elevated feet.

 

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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25 Mar HOME WOD – Wednesday 25 March 2020

WodBlog | Admin
CROSSFITREST AND RECOVERY

See briefing here: https://www.youtube.com/watch?v=W4-2wyfea6c&feature=youtu.be

Warm-up

10 Reps Flow
20 Ankle bounces
25 ft. Bear Crawl
25 ft. Backward Bear Crawl
10 Down Dog to Cobra
10 Object Step-ups
5-10 Object Jumps

 

WOD

Partner Workout (or individual)

6-8 Rounds (each partner)
* I go you go one round each.
25 ft. Bear Crawl
8 Kick-Sits
8 Object Jump (ideally up, but over will work too)

 

Scoring
Time to complete workout.

 

Scaling
Scale the Kick Sit to a 25 ft. Crab Walk
Scale the jumping to Stepping up and over an object

 

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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