This week will feature more workouts that you can do from home. We will also be trying something new by focusing on the movements known collectively as SLIPS: scales, L-sits, inversions, planks, and stretching. We will spend a couple of minutes before each WOD acquainting ourselves with each of these movements.
Today, we will be focusing on front and back scales. Scales involve lifting a single foot either in front of you or behind you while maintaining balance and control with the rest of your body. They will strengthen your core; improve your balance, posture, and ankle mobility; and help correct muscular imbalances. Scales can be modified by using a chair, box, or wall as a balance aid and by adjusting how high you lift your foot. Please click on the link above to learn how to perform and modify scales. Then, try the following EMOM (Every Minute On the Minute):
8 Minute EMOM:
Minute 1: 30 seconds of front scale
Minute 2: 30 seconds of front scale on other leg
Minute 3: 30 seconds of back scale
Minute 4: 30 seconds of back scale on other leg
Today’s main WOD is known as “BlackJack.” It features push-ups and sit-ups, a lot of push-ups and sit-ups. Please scale the workout to something that is appropriate for you today.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Blackjack
Rx:
For time:
20 push-ups, 1 sit-up
19 push-ups, 2 sit-ups
18 push-ups, 3 sit-ups
...continue this pattern until…
2 push-ups, 19 sit-ups
1 push-up, 20 sit-ups
Rx athletes will perform 210 push-ups and sit-ups total. This is simply too many for most beginners. Modify by scaling the movements and reducing the number of rounds. A beginner’s version of today’s WOD might look like this:
Scaled 1:
For time:
14 wall push-ups, 1 assisted sit-up
13 wall push-ups, 2 assisted sit-ups
12 wall push-ups, 3 assisted sit-ups
...continue this pattern until…
2 wall push-ups, 13 assisted sit-ups
1 wall push-up, 14 assisted sit-ups
There are many ways to modify today’s WOD. By starting at 19 repetitions rather than 20, you automatically cut down on the total rep count by 20. The following variation contains 153 total repetitions:
Scaled 2:
For time:
17 kneeling push-ups, 1 sit-up
16 kneeling push-ups, 2 sit-ups
15 kneeling push-ups, 3 sit-ups
...continue this pattern until…
2 kneeling push-ups, 16 sit-ups
1 kneeling push-up, 17 sit-ups
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the amount of time it takes you to complete today’s workout. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
Comentarios