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10 Jul WOD – Monday 10 July 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 2 minutes.

1 Pause Back Squat + 2 (1 ¼ Back Squat) + 2 Back Squat @ 60%
1 Pause Back Squat + 2 (1 ¼ Back Squat) + 2 Back Squat @ 65%
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat @ 70%
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat@ 70%
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 1 Back Squat @ 75%

* Pause for 2 seconds in the bottom of the squat

 

WOD: 5 Sets
20 Push Ups
20 GHD Sit Ups/ 30 Anchored situps

 

Rest 1:1 between sets – rest for as long as it takes you to complete the round

Time Cap each set: 2 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Be aggressive through these 5 sets. It’s all about load management through the push-ups to avoid burning out. Aim for consistency on sets until the final round, then, it’s time to turn on the jets.
How it should Feel: GASSY and/or MUSCULAR ENDURANCE! You can go harder than you think here, so don’t slack off. Keep the transitions seamless, and breathe through the motions.

WORKOUT STRATEGY & FLOW
Push Ups: 1-2 sets would be an awesome goal. Take quick breaks if needed and keep the standard on every rep.
GHD Sit Up: Snappy hips and aggressive arms through every rep. Stay smooth on every rep with non-stop sets.

 

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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07 Jul WOD – Friday 7 July 2023

CROSSFITREST AND RECOVERY

Strength & Skill

1 Tempo Front Squat + 3 Front Squat @ 60%
1 Tempo Front Squat + 3 Front Squat @ 65%
1 Tempo Front Squat + 3 Front Squat @ 70%
1 Tempo Front Squat + 3 Front Squat @ 70%
1 Tempo Front Squat + 3 Front Squat @ 70%

*Tempo is 3 sec down, 3 sec hold

 

WOD: AMRAP 20 minutes
8 Thrusters (40/30 kg)
8 Slam Balls
30 Double-Unders

 

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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06 Jul WOD – Thursday 6 July 2023

CROSSFITREST AND RECOVERY

Strength & Skill

5 x each side, alternating
10 DBL DB /KB DB Step Ups @ 60%
10 DBL DB /KB DB Step Ups @ 65%
10 DBL DB /KB DB Step Ups @ 70%
10 DBL DB /KB DB Step Ups @ 75%
10 DBL DB /KB DB Step Ups @ 75%
*5 each leg.

30 sec Hand Stand Hold Between sets

 

WOD: 4 Rounds
10 Strict Ring Dips/ Box Dips
40 Air Squats
600 meter Run/ 800m Row

 

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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05 Jul WOD – Wednesday 5 July 2023

CROSSFITREST AND RECOVERY

Strength & Skill

Technique Work:
2 Clean and Jerk @ 60%
2 Clean and Jerk @ 65%
2 Clean and Jerk @ 70%
2 Clean and Jerk @ 60%/
2 Clean and Jerk @ 65%
2 Clean and Jerk @ 70%

 

WOD: Light Linda
24-21-18-15-12-9-6-3
Deadlifts (Bodyweight)
DB Bench Press
Squat Cleans (1/2 bodyweight)

 

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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04 Jul WOD – Tuesday 04 July 2023

CROSSFITREST AND RECOVERY

Strength & Skill

5 Strict Press + 10 Dbl DB Push Press @ 60%
5 Strict Press + 8 Dbl DB Push Press @ 65%
5 Strict Press + 6 Dbl DB Push Press @ 70%
5 Strict Press + 4Ddbl DB Push Press @ 70%
5 Strict Press + 2 Dbl DB Push Press @ 70%
*barbell weight stays the same across all sets
*Move up in weight each set for the Dumbbell ending with a heavy set of 2.
**Score barbell weight and comment dumbbell weight.

 

WOD: For Time

8 Devils Press (22.5/15)
Rest 60’s

 

8 Devils Press
10 Box Jump Overs (30/24”)
Rest 60’s

 

8 Devils Press
10 Box Jump Overs
20 GHD Sit Ups
Rest 60’s

 

8 Devils Press
10 Box Jump Overs
20 GHD Sit Ups
30 Dumbbell Walking Lunges (22.5/15)
Rest 60’s

 

8 Devils Press
10 Box Jump Overs
20 GHD Sit Ups
30 Dumbbell Walking Lunges
90 Wall Balls (10/7)

 

 

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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03 Jul WOD – Monday 3 July 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 2 minutes. 3-2-2-1

 

1 Tempo Back Squat + 5 Back Squat @ 60%
1 Tempo Back Squat + 5 Back Squat @ 65%
1 Tempo Back Squat + 5 Back Squat @ 70%
1 Tempo Back Squat + 5 Back Squat @ 70%
1 Tempo Back Squat + 5 Back Squat @ 75%

 

*Tempo is 3 seconds down, 2 second hold in bottom.

 

WOD: 5 Rounds
500m Row/ 480 Run
12 Toes 2 Bar / V-Ups / GHD
8 Chest 2 Bar/ Ring Rows
4 Bar Muscle Ups/ Pull-ups

 

*Rest 60sec between rounds

 

 

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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30 Jun WOD – Friday 30 June 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 1 minute 30 seconds.

5 x 3 Front Squat @ 70%

 

WOD: 4 Sets (1 Set Every 4 Minutes)
20 Wall Balls
60 Crossover Single Unders

 

How it should Feel: GASSY! Stay calm through the motions, and don’t get worked up if the rope isn’t flowing.

 

 

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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29 Jun WOD – Thursday 29 June 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 1 minute 30 seconds.

10 Barbell Front Rack Lunge (5+5)
8 Barbell Front Rack Lunge (4+4)
6 Barbell Front Rack Lunge (3+3)
4 Barbell Front Rack Lunge (2+2)
2 Barbell Front Rack Lunge (1+1)

increase weight as reps decrease

 

*Do a set every 1 minute 30 seconds.

2 x 3 Bench Press @ 60%
3 Bench Press @ 6/10 RPE
3 x 3 Bench Press @ 70%

 

WOD: 3 Rounds
Row 20/17 Cal or /12/10 Calories Assault Bike
15m Walking Lunges Double KB or DB 24/ 15kg
3 Rope Climbs

 

How it should Feel: LACTIC ACID PARTY! If you push hard enough, you may need a partner on stand-by to pick you up off the floor!

 

 

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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28 Jun WOD – Wednesday 28 June 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 1 minute 30 seconds.

2 Power Clean + 1 Push Jerk @ 65%
2 Power Clean + 1 Push Jerk @ 70%
2 Power Clean + 1 Push Jerk @ 75%
2 Power Clean + 1 Push Jerk @ 60%
2 Power Clean + 1 Push Jerk @ 70%
2 Power Clean + 1 Push Jerk @ 75%

 

WOD: AMRAP 20 Minutes
25/20 Calorie Row / 250m run / 15/12cal AB
50 Dumbbell Deadlifts (2 x 22.5/15)
25/20 Calorie Row
40 Dumbbell Front Squats (2 x 22.5/15)
25/20 Calorie Row
30 Dumbbell Shoulder to Overhead (2 x 22.5/15)

 

How it should Feel: GASSY, GRIPPY, and MUSCULAR ENDURANCE! The row/dumbbell combo will attack your body in various ways, giving you a wild spin cycle if you don’t control your breathing early on.

 

 

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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27 Jun WOD – Tuesday 27 June 2023

CROSSFITREST AND RECOVERY

Strength & Skill

Deadlifts

*Do a set every 1 minute 30 seconds.

5 x 3 @ 80%

 

WOD: 3 Rounds
8 Burpee Box Jump Overs (30/24)
8 Power Snatches (60/42)

-at 8:00-

2 Rounds
16 Burpee Box Jump Overs (24/20)
16 Power Snatches (42/30)

 

How it should Feel: LACTIC ACID PARTY into PAIN CAVE! The good news, the weight gets lighter, and burpees get easier. Bad news, this means you can’t slow down.

 

 

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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