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25 May WOD – Friday 25 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #8 – JERK SNATCHER

 

Gymnastics
Max Chest-to-bar Pull-up

 

Jerk Snatcher
20 Clean and Jerk
20 Snatch
(135/95 lb.)

 

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
“Tabata” 
Deadlift (315/225)
– Score will be the total number of reps you can accumulate over all 8 intervals. Can you beat 50?
Rest 4 minutes
“Tabata”
Front squat (95/65)
– Score here is the lowest number of reps you get on any given round. A great score is over 10.
For Quality:
3 x 20 Reverse Hyper (moderate loading)
-Substitute barbell good mornings if you do not have access to a reverse hyper.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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24 May WOD – Thursday 24 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 15 min.

1-2-3-4-5…
Back Squat (275/185 lb.)
Bar Muscle Up
Add one rep each round

REST DAY

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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23 May WOD – Wednesday 23 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 Rounds

21 SDHP (95/65 lb.)
36 Lateral Bar Jumps
100-m Barbell Walk

PART 1:

To be done 30 minutes before class
As many reps as possible in 15 minutes:
5 squat cleans (205/135)
50ft. HS walk
20 GHD sit ups
50ft. HS walk
– Goal is to get 5+ rounds. Set up your bar 50ft away from the GHD and HS walk between movements, as the ideal set up.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
Rowing Intervals
Row 1:40 – rest :20 x9
– This is a pre-programmed workout on the rower. Go to “select workout” and click on v1:40/r:20. Each interval will be 1:40 of work with a :20 second rest. There is a 2 minute break after the 5th interval. Goal is to get 450m for men and 400m for women on each interval.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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22 May WOD – Tuesday 22 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Split Squat
3-3-3-3-3

 

* Optional Finisher

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
“Otis”
As many reps as possible in 15 minutes:
1-2-3-4-5…
Back Squat 1.5 BW
Press 0.75 BW
Deadlift 1.5 BW
-Goal is to use as close to the prescribed weights of 1.5x bodyweight and three quarters Body weight as possible. Try to finish through the round of 8’s. Great scores finish the round of 10’s.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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21 May WOD – Monday 21 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #7 – CHEWBACCA

1-km Row
50 Wall Ball (20/14 lb.)
50 Box Jumps (24/20”)
50 Ring Push-ups
50 KB Swing (24/16 kg.)
50 MB Clean
1-km Row

PART 1:

To be done 30 minutes before class
Bench Press
3-3-3-3-3
Strict Pull up
10-10-10-10-10
– Alternate between movements, 1 set of bench, then 10 pull ups. Try to build to the heaviest triple you can for the day. If 10 is not challenging for you, try adding some weight. Compare to 5/5.

 

PART 2:

Do the gym programming (RX’d or competitor) for the day.
For Quality:
Complete in as few sets as possible:
50 Strict HSPU
50 Strict Ring dips
50 Push ups
– If you anticipate needing more than 10 sets per movement, then scale the reps to 30 for the movement that is challenging.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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18 May WOD – Friday 18 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

10 Rounds

220m run
10 deadlifts
10 burpee over the barbell
1 minute rest

To be done 60 minutes before class
Power Clean
2-2-2-2-2
– Work up to a heavy double and practice making consistent reps at that weight. Primarily focusing on footwork and having a consistent landing position.
4 rounds for time:
15 cal Assault Bike
10 Hang power clean (165/115)
15 Ring dips
10 Hang power clean (165/115)
– Goal is to finish in under 12 minutes. There is a 15 minute cap for this workout. Try to maintain unbroken sets on those hang power cleans. Scale the weight if you are unable to do at least 2 rounds unbroken.
Do the gym programming (RX’d or competitor) for the day.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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17 May WOD – Thursday 17 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

2 Rope Climb
4 Squat Cleans (155/115 lb.)
8 HSPU
16 KB Swings (24/16 kg.)
32 Pull-ups
16 KB Swings (24/16 kg.)
8 HSPU
4 Squat Cleans (155/115 lb.)
2 Rope Climb

REST DAY

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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16 May WOD – Wednesday 16 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #6


Gymnastics

Max Push-up

 

Weightlifting
1 Rep Max Back Squat

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
For quality:
Find your max height box jump from a seated position
-Seat should have you right at parallel for depth.
Every minute for 12 minutes:
10 Burpees & 10 Box jumps (24″/20″)
– Goal is to finish each round within the 1 minute window. If a round takes longer than a minute, finish out as an “AMRAP”.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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15 May WOD – Tuesday 15 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

EMOM 20 min.

Odd Minute
16 Front Rack Dble KB Lunges (24/16 kg.)

Even Minute
45 sec. Iron Cross Hold with Load (10/5 lb.)

To be done 60 minutes before class
Power Snatch
2-2-2-2-2
– Work up to a heavy double and practice making consistent reps at that weight. Primarily focusing on footwork and having a consistent landing position.
For time:
100 Wallball (20/14)
50 Toes to bar
50 Wall ball (20/14)
25 Toes to bar
– Goal is to finish in under 12 minutes or with great times under 10. Try to hit those wallballs in big sets as the toes to bar will break down with fatigue and slow you down.
Do the gym programming (RX’d or competitor) for the day.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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14 May WOD – Monday 14 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #5 – OUTCAST

AMRAP 16 min.

 

5 Power Clean
(185/135 lb.)
8 Chest-to-bar Pull-ups
30 Double-unders

To be done 60 minutes before class
Overhead Squat
1-1-1-1-1
Front Squat
3-3-3-3-3
Back Squat
5-5-5-5-5
– Use the same weight for all 15 working sets, or attempt to increase in weight on every set. Compare to 11/20/2017.
Do the gym programming (RX’d or competitor) for the day.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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