Wednesday’s At Home WOD

Reminder: gym will be closed until April 6th



Skill:

4x10 - Deficit Push up / Push-ups / Knee Push-ups

**Watch the linked video for details. First set should be done with no plates, then athletes that can maintain a solid push-up position during the first set may try to work from a deficit utilizing up to 45/35# plates. Athletes may also scaled this by working at less of a deficit, for example, 10-35# plates. Athletes should work toward finding the most challenging variation of a push-up they can complete with good technique.

Technique Highlights:

Set up from the top: hollow body / tight belly-butt / elbows flipped back & down facing knees (shoulder ext rotation) / fingers spread for extra support-balance

Initiation from top: Push up starts and is initiated thru the shoulder, not the elbow

Elbow position: elbows stay close to body w/ vertical forearms (elbow directly over top of wrist).

Drive from the ground: stay tight w/ active glutes/quads and knees extended. Drive is initiated thru the rib cage & belly not via chest and hip worm.

Strength:

Back Squat

Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.

3x4@80%ww

1x4+AMRAP@80%ww

@Home Options / video links posted in Blue below

4x12 - Dumbbell / Kettlebell Goblet Squat** @70/44

No equipment, No problem option:

4x12 Right & Left -  Rear Foot Elevated Split Squat (aka Bulgarian Split Squat)

**Athletes will perform 10 reps with each leg. Use a bench, box, or other object to elevate foot approx 18-20in. Athletes get into position on the ground with the knee of the working leg directly over top of the ankle. They will then stand keeping the chest tall and begin their sets. This is an excellent exercise for activating the glutes, especially with a bit of weight. Athletes that are maintaining good position can add weight with kettlebells at the sides or in the front rack, sandbags, or whatever is available (rock, boulder, etc ;)

WOD:

No Equipment / Equipment Options:

Rounds 1&2:

2 min AMRAP

9 Deficit Push-ups / Push-ups / Knee Push-ups, etc

21 Air Squats or 15 Wall Balls (20/14)

Max Effort Burpees OR Row / Double Under / Bike in any remaining time...

**REST 1 min between efforts**

Rounds 3&4:

2 min AMRAP

9 Deficit Push-ups

15 Air Squats or 12 Wall Balls

Max Effort Burpees OR Row / Double Under / Bike in any remaining time...

**REST 1 min between efforts**

Rounds 5&6:

2 min AMRAP

9 Deficit Push-ups

9 Air Squats OR 9 Wall Balls

Max Effort Burpees OR Row / Double Under / Bike in any remaining time...

**REST 1 min between efforts**


NOTES: Score Total Burpees (no equipment) or Calories / Doubles / Bike Cals or Total Distance (w/ equipment) across all 6 rounds, roll over calories (but not half burpees :) may be counted toward the total. Athletes should have approx 30-60 seconds of rowing each round. If an athlete is having difficulty making it back to the rower in time to register calories, they may reduce the amount of Push-ups or Wall Balls as needed.

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com