2021 Fittest Man’s Home CrossFit WOD in UK
Despite the challenges of continued restrictions on travel and mass participation events in many countries around the world due to the ever-rippling severity of the COVID pandemic, the competitive season of CrossFit has taken on a new form. And despite many scheduled in-person events to be hosted online, there is finally a set path along which athletes can progress.
The Open remains, with anyone who registers capable of participating in the online competition that has long been the starting point for qualifying. But now a greater percentage of participants advance to an online quarterfinal, with the necessary increase in the difficulty of the test.
The top athletes then advance to the semi-finals, some of which this year could be conducted live by third-party event organizers. Those who were unable to run due to restrictions ceded the programming and organization to CrossFit who organized the online competitions. A varying number of athletes have qualified for the 2021 CrossFit Games, depending on the strength of the peloton in that region of the world.
Finally, for those who narrowly missed the qualification, a Last Chance Qualifier (again done online) gave a single place for men and women.
It always sounds complicated, to be honest. But for the dubbing of the National Champions, that simplifies things: the one from each country which progresses the most during the season wins.
This year, the British national champion is Joshua Al-Chamma. Born in Hackney and currently based in Dubai, Ambassador WIT is embarking on as a guest coach with this particularly spicy challenge. 10 net, jerky hanging dumbbell rounds, 10 calories on an airbike, then 10 pistol squats.
“If you can’t get on a bike, you can use a ski erg or a rower to produce the same calories,” advises Al-Chamma. “If you’re training at home, use 8 burpees to hit a target 6 inches above your standing reach.” Or, failing that, just jump rather than vaguely jump.
“Aim to push the movement to 8/10 RPE (Perceived Exertion Rate). Your rest will be at the end of each full turn, so keep a steady pace throughout.”
10 laps of:
1) Hang Clean and Jerk Dumbbell x 10
Hold your dumbbells by your side, hinged at the hips to lower them to your knees (A). Stand up with a light jump, using the momentum to pull the dumbbells up onto your shoulders (B). Stand up, then dive down to knee level to help feed the dumbbells directly above your head (VS).
2) bicycle x 10 calories
Get on the bike – your back should be straight and the saddle adjusted so that you have a slight knee bend at the bottom (A). Go for a maximum effort sprint for 10 calories, keeping your torso straight, head up, and controlling your breathing (B). Try not to struggle, basically.
3) pistol squats x 1o
Extend one leg in front of you, bend one knee, and bend down at the hips to squat (A). Continue lowering, keeping your back straight and torso as straight as possible. The goal is to get your glutes as close to your heel as possible. Then squeeze your glutes and put your heel up to get up (B). Repeat on the other leg.
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