Workout of the Day

Home WOD 23.03.2020

Here is our 1st website post for CrossFit Teesside’s “Home WODs”!

You can expect to this similar format of programming for 3 – 4 Days of the Week, where you have a Session A and Session B.

Session A is your main daily Home WOD which includes a full Warm Up, the WOD, and also an extra “accessory” session which will be aimed at keeping our lower or upper body and core strength as high as possible during our time away from the box. These Accessory sessions could also be a great chance to work on some muscle imbalances and focus on some weaker areas, so definitely make a point of completing this once you have recovered from the WOD!

Session B is quite simply an extra optional session. While we are away from our regular routines right now, with no doubt a little extra free time on our hands, its a great opportunity to take the advantage and work on something a lot of people would class as a weakness. Or for our confident runners, just another fun workout to enjoy! Don’t feel pressured to do this, as we say its an optional extra, but at the very least, its an excuse to get outside for some fresh air, but be sensible and stay safe, try to choose a route where you wont be bumping into too many people, keep your distance!

For those who wish to complete both sessions, you may wish to split them up into a morning session, and an afternoon or evening session to break the day up, or the same but flipped the other way round if you’d prefer to run early on.

The will be days of programming which do not contain two sessions and extra “Accessories” and running workouts, don’t think we are neglecting you on these days, it just means the main WOD is going to take you deep into that pain cave!!! Enjoy these days the most! #DYL

 

SESSION A:
Warm Up:
30 Seconds of Single Unders or Double Unders
30 Seconds of Inch Worms
30 Seconds of Star Jumps
30 Seconds of Shoulder Taps
x 2

Basic Calve Stretch: 20-30 Seconds Each Side
Lat Stretch: 20-30 Seconds Each Side (same leg sweeps around and back)
Chest Stretch: 20-30 Seconds Each Side

Load BAGS FOR LIFE, choose DB, KB or Barbell Weight, or Practice Pull Ups
(set should be only broken down once if needed, so not too heavy)

WOD:
20 Minute AMRAP of:
36 Double Unders
18 Bent Over Rows
9 Burpees

* Scale DU’s for 18 Reduced Reps or 90 Single Unders
* If you can’t Skip, complete 50ft of Bear Crawling

* Bent Over Rows could be done with a Barbell, DB’s or KB’s (if only have one just do 18 on each side)
* If you don’t have access to the above kit, modify this movement to a “Bags for Life” Bent Over Row (if only have one just do 18 on each side. If you don’t own a Bag for Life from the supermarket, just like the thrusters on Saturday, you can use any sturdy bag, or get creative with other objects!

Accessories:
Accumulate 5 Minutes in a Wall Squat Hold
Pistol Squat Negatives 3 x 10-15 Reps Each Leg (as slow as possible)
Glute Bridge 3 x 20 Reps

Sit Ups 3 x 10-15 Reps (no arm drive, arms behind head, or crossed over chest)
Side Plank Dips 3 x 10-15 Reps Each Side
Flutter Kicks 30 Seconds On, 30 Seconds off x 5

 

SESSION B:

For Time of:
Run 5000m

* Scale to 3000m or 1600m as needed