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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 07-14-2011, 04:47 AM   #1
Neil Pugsley
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Join Date: May 2011
Location: Port Talbot  UK
Posts: 9
New WODs legs only

I currently have a shoulder injury and am seeing a physio who is advising me to lay off upper body work at the moment as I am slowly building strength back with the exercises she has given me.
I am about 10 days into physio and resting, my last WOD that included upper body was Helen in the morning before I had physio that night, 1st time I had done this and got a 9.31 RX.

I am running out of ideas now for WOD's that do not include upper body of any sort.

I have done 5 so far

For time
50 Double Unders
50 Squats
50 GHD sit ups
50 box jumps
50 double unders

10 rounds
200m sprint
10 box jumps

5 rounds
10x60kg back squat
20 DUs
5x60kg back squat
10 DUs

for time
jumping lunges (left & right = 1 rep)
box jumps

5 rounds
in time remaining
1st squats
2nd box jumps
3rd DUs
4th GHD sit ups
5th air squat into box jump.

Can you please post me some new ones as only been doing crossfit for 3 months and am struggling to find ideas.
Hopefully it will only be for another week or 2 max.

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Old 07-14-2011, 10:41 AM   #2
Lars Brown
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Location: Voorhees  NJ
Posts: 43
Re: New WODs legs only

I'm no Kelly Starlett, but I'd caution jumping back in too soon. Most of the lower body exercises we do engage the shoulders. Back squats engage the shoulders to support the weight. I'd say take a week or two off of doing nothing but rehab.

That being said, try subbing one-armed exercises in the regular WODs.


One-armed DB Thruster, 45#
One-armed Jumping Pullup (harder than it sounds)

Scale accordingly, have fun.
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Old 07-22-2011, 08:32 PM   #3
Zach Price
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Join Date: Jan 2010
Location: Peoria  IL
Posts: 105
Re: New WODs legs only

What's wrong with your other arm and upper back?
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Old 08-16-2011, 12:46 PM   #4
John Galovic
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Join Date: Aug 2011
Location: Sparta  NJ
Posts: 20
Re: New WODs legs only

Here's a few leg/plyo based WODs I came up with that I love:

"Leg Check"
5 rds timed

135lbs back squat for 30reps
pistol squats for 10reps(5each side)
Tuck jumps for 20reps

5rds timed

10 box jumps @>30"
10 jump switch lunges
10 tuck jumps
10 pistol squats w/lateral jump over a plate/bar(jump from one leg to the other)

Hope I gave you some ideas!
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Old 08-17-2011, 06:19 AM   #5
Courtney Barnett
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Join Date: Aug 2011
Location: Tucson  AZ
Posts: 13
Re: New WODs legs only

If you can do DUs then I'd suggest Annie:
50-40-30-20-10 Double Unders/situps

You can also modify this with Annie for Asses
Air Squats

Or Swinging Annie
1-arm KB Swings (with your good arm)

Any combination of the below movements in doublet or triplet form (2 exercises or 3 exercises per WOD)

Squats (I would only recommend Air squats as front, back and overhead really engage your shoulder muscles)
1-Arm Jumping pullups
1-Arm KB Swing
1-Arm KB Snatch
Row machine (just use your good arm)
Box Jumps
Burpess (when you pressup just use to good side...make it a controlled movement down)
Jump Squats
Back extensions
Run (shuttle, distance, sprints, etc)
Double Unders (though Im not sure how much stress you should be putting as double unders require a lot of work from your shoulders)

I know it's not answering exactly what you want it to, but you can get very creative with this. Day 1 do a triplet for time (AMRAP 10 min). The next day do a task oriented doublet (100 total air squats w/10 situps at the top of each minute). Then Just start mixing up the doublets and triplets and the time vs task priority. You can create about 100 different workouts with these elements. Hope that helps.
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