CrossFit I35 Home WOD for Friday 3/27/2020

Home Workout Some Equipment

Warmup

Resistance Band Warmup
30 Seconds
Pass Throughs
Pull Aparts
High Pulls
Good Mornings
Lateral Walks
Front Squats
Overhead Squats

Then

“Deck of Cards”

Go through the entire deck as an individual or partner (social distance of course) in intervals of 4 minutes work and 2 minutes rest.

Spades – Goblet Squats
Clubs – Burpees
Diamonds – Sit-Ups
Hearts – Single Arm DB Snatches

Rules are simple. Start with a full 52 card deck of cards. If you draw a spade you do the number of Goblet Squats that’s on the card. You can do this workout alone or with a partner but either way you should have an absolute cap of 20 minutes including the rest intervals.

One of the most basic rules of exercise science is, As the length of workout increases, intensity decreases. Combine that with the definition of CrossFit, “Constantly Varied Functional Movements Performed at High Intensity” you have a methodology that favors short to the middle time range workouts and one of the best ways to increase duration without losing intensity is intervals such as 4 minutes work 2 minutes rest or even 4 minutes work and 4 minutes rest.

Are individual workouts in the 25-30 minute time domain a bad thing. The answer isn’t super simple but taking 25 minutes to do a workout with a 15 or 20-minute cap is making finishing the workout at Rx more important than the intensity of which the workout was written for.

So stay with the intervals and cap it at 20.

Deck of Cards with no equipment

Spades – Odd-Object Zercher Squats
Clubs – Odd-Object to Shoulder
Hearts – Sit-Ups
Diamonds – Burpees

Home workout with full gym.

Strength

Max Effort Overhead Squat

Then

AMRAP 15:
5 Bar Muscle-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)

Yes, these are light deadlifts and as such will be a challenge to your mechanics because of the temptation to rush the lift. Think mechanics and technique first and speed and load second.

Also if you need to scale the overhead squats use the same weight for the deadlifts.