Workout of the Day

It has been a while since we have seen  our “”rockclimbing”” WOD from March. This might be a good chance to gauge where you are since lockdown, and what might have changed since we ended the goblet squat series.

https://www.youtube.com/watch?v=ChGP5ahvvN4

Please review movements before starting, so you’ll know what you need and where you need to be.

I’ll link you to time points in the routine to help you follow along

Warmup

– wrist series https://www.youtube.com/watch?v=MvhTMp28-s8   If you have been doing the writs series regularly you can begin to experiment with the next level, which is the wall. I’d recommend placing a yoga mat, towel, T-shirt or some other protection on the wall. Do the exercises on the wall while standing in hollow body position. How much  you lean into the wakk will adjust the pressure on your wrists.

– plank with 10 external rotations (1:04 at https://youtu.be/ChGP5ahvvN4?t=64)

– 5 slow controlled pushups. Keep elbows in   https://youtu.be/ChGP5ahvvN4?t=71

WOD. Coaches aim for people to do one movement every 90s. Use long rest periods to ensure emphasis on quality of motion

Take time to help clients through their setup.  We’ll revisit this about once a month, but taking the investment to work through the kinks here will make a lot of shelter in place easier over the next few months

– 3 sets of 10 perfect pushups.  Scaling options here https://youtu.be/ChGP5ahvvN4?t=80

– 8 wrist circles in each direction  https://youtu.be/ChGP5ahvvN4?t=150

-45s downward facing dog

-3 sets of wall walks (1 to 3 reps per set).

Stay hollow. If only doing one rep, try for a 10s handstand hold at the top of the rep

-1 min crab position https://youtu.be/ChGP5ahvvN4?t=231

If you have trouble getting hips up, use the rocking table stretch from GB thoracic bridge series https://www.youtube.com/watch?v=LShZtfxPBV8

-45s sphinx pose https://youtu.be/ChGP5ahvvN4?t=236  .

Keep shoulders away from ears and open your chest. Look up if you have the mobility

– Bridge rotations. 3 sets of 6 reps (3 per arm) https://youtu.be/ChGP5ahvvN4?t=282

Think of these as an application of “twisting bear” from the GB thoracic bridge series https://www.youtube.com/watch?v=BI4NT9mVmmA

Scale by using a wall https://youtu.be/ChGP5ahvvN4?t=244

Or scale by using ¾ rotations  https://youtu.be/ChGP5ahvvN4?t=267

-10 scapular pushups

– Tuck planche: 3 sets of 10 seconds

Scale using high elevation like chairs  https://youtu.be/ChGP5ahvvN4?t=319

Low elevation like blocks or parallettes  https://youtu.be/ChGP5ahvvN4?t=332

Or going from the floor if you have the capacity https://youtu.be/ChGP5ahvvN4?t=344

-10 pike squat

-1  min standing pike stretch from our GB front split series

– L-sit:  3 sets of 10 seconds

Scale using chairs and a tuck https://youtu.be/ChGP5ahvvN4?t=381

Straight legs and a ledge https://youtu.be/ChGP5ahvvN4?t=393

Keeping toes at hip level https://www.youtube.com/?t=404

– 10 by 10s squat descent. Feel free to use arms overhead option. Barefoot recommended

– pistol prep progression from the bottom of the squat.

Lean to one side (e.g., right) and try to begin lifting other side foot (e.g., left) off the floor.

Lean to the next side (e.g., left) and repeat the process with the other foot.

Alternate sides for 15 to 20 reps.

Start lightly and progressively increase effort and range of motion with each rep.

-2 sets of 10 s per leg at the bottom of a pistol https://www.youtube.com/?t=440

Scale by holding onto an object or using a counter weight.

Hold at a position of stability. Keep your spine as straight as you can and don’t collapse in the bottom of the pistol.  It’s OK if you have to hold the single leg squat without reaching bottom position

– Pistol (single leg squat) 3 sets of 10 reps  https://www.youtube.com/?t=498

Scale using single leg deck squat (rolling pistol) https://www.youtube.com/?t=483

Single leg deck squat using both legs for final extension https://www.youtube.com/?t=458

Speed skater squats https://www.youtube.com/watch?v=slXwjk2V8GQ

Next you need something to hang/pull off of

– 20 scapular pulls  https://www.youtube.com/?t=530

– Strict Pull ups  3 sets of 6 to 10 reps  https://www.youtube.com/?t=562

Scale using jumping negatives https://www.youtube.com/?t=542

WOD

-4 Rounds for time:

-15 Shoulder to overhead*

-20 Burpees

-800m Run

* don’t go heavier than 50/35 in each arm

WOD 1: 5 Sets:

-5 Strict toes to bar

-10 DB Z-press (you can increase weight during the WOD)

WOD 2: 10:00 AMRAP

-8 Strict pull-ups

-10 DB Push press (ideally use highest weight from Z-press)

-12 cal Row

Wellness  2 rounds

-1 min seated pike

-1 min hang from bar. Squeeze ears with shoulders

-1 min curled seiza”

Warm up 1

-400m jog

-20 scapular pulls

-10 squat

-6 slow inchworms

-10 side to side squat

-20 scapular pushes

-10 warm up box jumps (step down)

-accumulate 20s hanging L-sit https://www.crossfit.com/essentials/the-hanging-l-sit

-10 deep lunges

-accumulate 20s with chin above the bar

-10 lizard lunges

-accumulate 20s 3-stage segmented pull up or segmented pull up negative  https://youtu.be/EihD_pt2AFA?t=314

Warm up weighted box step over using a box height where knees do not go above hips

WOD 1 = 10 min EMOM

-25s pull ups

-25s weighted box step over

Warm up #2

-6 outside inside outside back

-15 s at the top of the dip

-6 outside inside outside back

-15 s at the bottom of the dip

Take 8 min to warm up dips and deadlift. Coaches review deadlift form. High weight is not critical today.

WOD 2 = 10 min EMOM

-25s dips

-25s deadlift. Aim for 6-10 perfect reps at a weight of your choice

Wellness

-1 min spinal twist each side

-1 min seated pike stretch

-90s each side “reach underneath”*

-90s Supine trap stretch https://gymnasticbodies.com/courses/sBRSmedia/BRsSE9-3.jpg

https://www.youtube.com/watch?v=mHIsGpjlK_g