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23 Feb WOD – Friday 23 February 2024

CROSSFITREST AND RECOVERY

WOD: 4 sets
2 minute AMRAP
20m 1x Dumbbell Walking Lunge (24/16)
15/12 Calorie Assault Bike/ 220m Run/ 250m Erg
In remaining time: Max Ring Muscle ups/ Chest 2 Bar/ Pull-Ups
-Rest 2min between sets-

 

TARGET SCORE
Target Reps each set: 5/4+
Minimum reps before scaling each set: 3/2

 

STIMULUS and GOALS
How to Pace: CHALLENGE!
We keep the body moving and stay aggressive from station to station. Moderate push pace effort is ideal off the start to see how much time is left for muscle ups. A great goal would be to reach the rings with 30+ seconds left.

How it should Feel: MUSCULAR ENDURANCE!
These are three nicely paired movements designed so you can stay moving and have enough upper-body left to get swinging on the rings.

 

WORKOUT STRATEGY & FLOW
Single Dumbbell Walking Lunge: Place the dumbbell wherever you like and simply lunge! On the shoulder or a Farmer’s hold is likely the easiest. Just move steadily here while staying unbroken across sets.
—if you don’t have room for the 50ft then complete a total of 16 In place lunges for each 50ft.

Bike: Don’t feel like you have to send this at all. Pick a moderate/fast pace effort at 80-85% to finish with some left in the tank. The goal should be sub 50 seconds and aim to slow down the final 2-3 calories.

Ring Muscle Ups: You won’t have much time, so maybe try a solid number that’s not to failure. 5/4+ would be great and don’t risk it all unless it’s the final set.

 

Strength & Skill

EMOM 5 Minutes
5 Squat Cleans (50/35)

 

-rest 1 minute-

 

EMOM 5 Minutes
4 Squat Cleans (60/45)

 

-rest 1 minute-

 

EMOM 5 Minutes
3 Squat Cleans (70/55)

 

Barbell Cycling
We have our barbell cycling work as we get closer to the Open and entire CrossFit Games Season! The aim is to increase your capacity and efficiency in the Power Snatch, Squat Snatch, Squat Clean, and Power Clean & Jerk. You will see a mix of heavy, moderate and light loads as we rotate through our planned workouts in a progression to get you touches on many types of barbell loads and movements that could show up. There will be a combination of this barbell work alone, as well as in combination with monostructural and/or gymnastic movements. Just know that we have intention behind it all and it is getting you ready to be fitter this year!

Target score
Weight/load is your score.
Only mark as RX if you did the weights exactly as written on the whiteboard

STIMULUS and GOALS
How to Pace: STEADY. We want smooth reps that you can work on barbell technique while getting in volume.

How it should Feel: Muscular Endurance and/or Heavy. The reps will add up and you will experience some fatigue but it should be manageable.

 

STIMULUS and GOALS
Squat Cleans: We are working on building Clean capacity at ascending weight. We would love touch’n go reps today at least to start. You may go to quick singles as needed, as the load increases.
Ideally weight is:
~50% or less of 1RM
~60% or less of 1RM
~70% or less of 1RM

 

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 Feb WOD – Thursday 22 February 2024

CROSSFITREST AND RECOVERY

Strength & Skill

 

Part A:
*Do a set every 1 minute and 30 seconds.
3 Deadlift @ 60-65% 1RM Deadlift
2 Deadlift @ 65-70% 1RM Deadlift
1 Deadlift @ 70-75% 1RM Deadlift
1 Deadlift @ 75-80% 1RM Deadlift
1 Deadlift @ 80-85% 1RM Deadlift
1 Deadlift @ 85-90% 1RM Deadlift

 

Part B:
*Do a set every 2 minutes.

5 Bench Press @ 6.5-7/10 RPE
3 Bench Press @ 7-7.5/10 RPE
1 Bench Press @ 7.5-8/10 RPE
1 Bench Press @ 8-8.5/10 RPE
1 Bench Press @ 8.5-9/10 RPE

 

WOD: 1-2-3-4-5-6-7-8-9-10
Bench Press (70/50)
Deadlift (100/70)

 

TARGET SCORE
Target Time: sub 8 minutes
Time Cap: 14 minutes

 

STIMULUS and GOALS
How to Pace: STEADY! GRIND! Moderate to moderate/heavy weight; all we want is a good pump sesh with a hint of cardio.The rest should be between the movements, not during.

How it should Feel: MUSCULAR ENDURANCE with a PUMP! Be smart, don’t go to failure, and have fun!

 

WORKOUT STRATEGY & FLOW
Deadlift: Moderate weight under 70% of 1RM to stay unbroken through each set as long as possible!

Bench Press: Same as the deadlift, under 70% of 1RM. Don’t push yourself to failure, but hold on unbroken as long as you can.

MODIFICATIONS
DB Bench Press – with feet on bench to help stabilize core OR DB Incline Bench Press OR DB Physioball Bench Press

Deadlift – Elevated Sumo Deadlift OR Elevated Conventional Deadlift OR Elevated Sumo KB Deadlifts

 

Finisher:

10 Burpee Chest to Bar [rig height above fingertip reach] –rest 1 minute—
3 rounds of:
10 Chest to Bar Pull Ups
100m Run
–rest 1 minute—
10 Burpee Chest to Bar [rig height above fingertip reach]

 

STIMULUS and GOALS
How to Pace: STEADY. This is to learn how we can keep a solid pace and also FOCUS on FORM and TECHNIQUE
How it should Feel: MUSCULAR ENDURANCE: Shoulders will fatigue.

 

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 Feb WOD – Wednesday 21 February 2024

CROSSFITREST AND RECOVERY

Strength & Skill

Take 15 minutes or 5 singles to build to a heavy Squat Snatch For the Day (practice making bigger jumps)

-Then-

Take 90-95% of that 1 RM and hit for 3 singles.

 

WOD: AMRAP 15 Minutes
20 Kettlebell Swings (24/16)
20m Sled Push (60/ 40), 20m KB Lunge 1x24kg
15 Kettlebell Goblet Squats (24/16)
20m Sled Push (60/ 40), 20m KB Lunge 1x24kg
10 Single-arm Kettlebell Push Press (24/16) (5 each side)
20m Sled Push (60/ 40), 20m KB Lunge 1x24kg

 

TARGET SCORE
Target Rounds: 4+
Minimum Rounds before Scaling: 3

 

STIMULUS and GOALS
How to Pace: STEADY and GRIND! The goals are a solid grunt work workout with a moderate pace and consistent rep scheme. Try to keep round times similar without over-pacing the start. Use the time between stations for a quick break.

How it should Feel: CARDIO and MUSCULAR ENDURANCE! Breathing must be strongly emphasized as each station will attack your lungs. The legs and kettlebell work will work the legs substantially as well but not enough to crush you in the workout itself.

 

WORKOUT STRATEGY & FLOW
American Kettlebell Swings: The weight selected should allow you to stay unbroken across rounds. Be overly aggressive with your hips while breathing, with a slight pause at the top of each rep.

Sled Push: Weight is moderate and should be moveable for unbroken lengths for most to all of the workout. Don’t go hard here; stay steady and keep your feet moving.

Kettlebell Goblet Squats: Same weight as the swings, same goal, unbroken! Smooth and steady while trying to avoid blowing up your legs.

Single Arm Kettlebell Push Press: Must complete all five on one arm before switching. Unbroken sets across and like the swings, be explosive with your hip drive every rep.

 

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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20 Feb WOD – Tuesday 20 February 2024

CROSSFITREST AND RECOVERY

WOD: 4 Sets
14/11 Calorie Air Bike/ 220Run/ @250m Erg
20 Wall Balls (10/9)
50 Double Unders
Rest 3min between sets

 

TARGET SCORE
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes

 

STIMULUS and GOALS
How to Pace: CHALLENGE! Effort should be moderately high across all sets. Be aggressive on transitions, don’t get caught stopping and staring, and use the first set as a tester. Then, turn it on through the final set.

How it should Feel: GASSY! Everything is designed to attack your lungs and legs, making proceeding to the next station much more difficult. Suck it up and move!

 

WORKOUT STRATEGY & FLOW
Run/ Erg/AB: Fast pace (85%+), not an all-out sprint (save it for the last), but a respectable effort that allows you to finish ideally in 30-40 seconds.

Wall Balls: Unbroken! That’s it, and there’s no other option. Take a deep breath and get right to work.

Double Unders: Unbroken is the ultimate goal. If you trip up, return to work; don’t use it as an excuse to rest. Make sure your rope is set up appropriately before starting.

 

Strength & Skill: Gymnastics

4 rounds of:
7 Wall Walk
7 (or Max) Wall Facing Handstand Push Ups [or any style] Can be Kipping Handstand Push Up Strict Box Handstand Push Up
20m Bodyweight Walking Lunge

-rest 2min-

 

STIMULUS and GOALS
How to Pace: STEADY: We saw this last year and want to get some practice with technique.
How it should Feel: MUSCULAR ENDURANCE: Working on getting to know our threshold without going to failure.

 

WORKOUT STRATEGY & FLOW
Wall Facing HSPU
Bodyweight Walking Lunge: Giving your upper body a rest, walking lunge will force you to continue moving but allow you to reset for the harder skill.

 

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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19 Feb WOD – Monday 19 February 2024

CROSSFITREST AND RECOVERY

WOD: 8 Sets
4 Shuttle Runs (20m)
8 Burpee Box Jump Overs (24/20)
-Rest 90sec between sets-

 

TARGET SCORE
Target Time each set: sub 1 minutes
Time Cap each set: 90 seconds

 

STIMULUS and GOALS
How to Pace: SPRINT! We’d like each round at 85-90% effort. This one’s volume is very low on purpose. We are dialing in these movements and keeping you game ready the Open!!

How it should Feel: GASSY! This one will get you out of breath about ½ in and then it’ll be over before you know it.

 

WORKOUT STRATEGY & FLOW
Shuttle Run: You should be finding a great rhythm, transition and speed for yourself on these by this point in the season! (especially with all of our practice of them)
Work to make each round a consistent time for these
If you don’t have room to do a shuttle sprint you can perform an 8/7 calorie sprint on a machine. This should take 30 seconds or less

Burpee Box Jump Over: Nonstop here. This is a great workout to practice what “game pace” would be for these.

 

Strength & Skill:
For Time: (2 Times Through)(x2sets)
5 Clusters @ 60-65%
4 Clusters @ 70-75%
3 Clusters @ 80-85%
2 Clusters @ 85-90%
1 Clusters @ 90-95%
*Rest 3 Minutes between sets.

*Cycled or fast singles

 

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 Feb WOD – Friday 16 February 2024

CROSSFITREST AND RECOVERY

WOD: 30 Min AMRAP
3 Rope Climb/ 15 Pullups
10/8 Calorie Bike Erg/ 220m Run/ 250m Row
5 Wall Walks
10/8 Calorie Bike Erg/ 220m Run/ 250m Row
15 Chest to Bar Pull Ups
20m Sled Push (80/60kg)/ 20m Walking Lunge 2x 24/16kg
25/20 Push Ups
20m Sled Push (80/60kg)/ 20m Walking Lunge 2x 24/16kg

 

TARGET SCORE
Target Rounds: 4+ Rounds
Rounds Before Scaling: 3 rounds

 

STIMULUS and GOALS
How to Pace: GRIND! This is a long piece that we want you to start and crank through without feeling rushed, but without stopping often! That means learning to pace with a moderate approach from the outset and hold consistent round times. Today the intent is less about “going fast” and more about “staying steady” in the GRIND mindset!

How it should Feel: CARDIO! With some MUSCULAR ENDURANCE! This should be mainly aerobic since the movements/sets are all manageable. The work will add up but should be mixed in enough for you to not have any big sticking points for long! We want solid aerobic work within these “CrossFit” movements!

 

WORKOUT STRATEGY & FLOW
Rope Climb: 1 rep every time so give a big jump and use the legs before the arms on the ascent.

Bike Erg: Pacing is moderate, even though it’s low calories you don’t want to blow up the legs. Focus on relaxing yours and slow down the final 2-3 calories.

Wall Walks: This is a manageable but challenging number to keep working through each round without breaking. Aim to do that and recover on the following gmachine.

Chest to Bar: 1-2 sets is all we ask for, if you can manage unbroken then go for it. Otherwise settle for 2 sets with a quick rest between.

Sled Push: It’s a heavy sled so just stay steady on these and keep grinding. The goal should be unbroken 20 yard sections.

Push Ups: Depending on how your body feels, maybe fast 5’s would be a safe bet. If these are your jam then try for unbroken without going to failure.

 

Strength & Skill:

Strength A:

*Do a set every 2 minutes.

10 Romanian Deadlift (7/10 RPE)
8 Romanian Deadlift (8/10 RPE)
6 Romanian Deadlift (9/10 RPE)

 

Strength B:
*Do a set every 2 minutes.

5 Wide Grip Bench Press @ 7.5/10 RPE
5 Wide Grip Bench Press @ 8/10 RPE
3 Wide Grip Bench Press @ 8.5/10 RPE
3 Wide Grip Bench Press @ 9/10 RPE
3 Wide Grip Bench Press @ 9.5/10 RP

 

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 Feb WOD – Thursday 15 February 2024

CROSSFITREST AND RECOVERY

WOD: AMRAP 7 Minutes
1 Squat Snatch (60/45)
3 Power Clean and Jerks (60/45)
5 Box Jump Overs (30/24)

 

TARGET SCORE
Rounds + Reps 8+
Minimum Rounds Before Scaling: 5

 

STIMULUS and GOALS
How to Pace: PAIN CAVE! We want a bit of reckless abandonment here! Treat this like a 7 minute AMRAP we could see in The Open or a competition. Get really warm before and ready to stay in the PAIN CAVE for the entire workout!

How it should Feel: PAIN!!! Lots of hinging and hip extension on this! Make sure your hips and low back are open and ready to go. The pain will set in about half way as you want to slow down but know the workout is short enough that there is no reason to!

 

WORKOUT STRATEGY & FLOW
Squat Snatch: Weight should be moderately-light where there is no hesitation to get right under it. Ideally this is less than 70% of your 1RM.

Clean and Jerk: Same weight as the snatch, so as soon as the bar is dropped (snatch) get right back on it for 3 quick singles.

Box Jump Overs: Height is higher than normal and legs will break down as rounds go on. Big jump every time, reset at the bottom and no rebounding. Try and finish these in under 25 seconds.

 

Strength & Skill:

 

Strength A:
SQUAT  SNATCH

Take 5 minutes or 5 singles to build to a heavy Snatch for the day. (Practice making bigger jumps)

 

Strength B:
Clean and Jerk
Take 5 minutes or 5 singles to build to a heavy Clean and Jerk for the day. (Practice making bigger jumps)

 

 

 

 

 

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 Feb WOD – Wednesday 14 February 2024

CROSSFITREST AND RECOVERY

Strength & Skill:

*Do a set every 2 minutes.

2 Snatch Pull + 2 Power Snatch @ 65% 1 RM Power Snatch
2 Snatch Pull + 2 Power Snatch @ 68% 1 RM Power Snatch
2 Snatch Pull + 1 Power Snatch @ 70% 1 RM Power Snatch
2 Snatch Pull + 1 Power Snatch @ 73-75% 1 RM Power Snatch
1 Snatch Pull + 1 Power Snatch @ 78-80% 1 RM Power Snatch

 

WOD: 6 Rounds
1 Minute Max Calorie Row
1 Minute Max Burpees
1 Minute Max Double Unders
-Rest 1 Minute-

 

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to your notes.

 

TARGET SCORE
Score = total reps
Target Reps each set: 120+ (720+ total)
Minimum Reps before scaling each set: None.

 

STIMULUS and GOALS
How to Pace: STEADY into GRIND! This is a classic Fight Gone Bad style that doesn’t quite bite as much til that last couple of rounds! It is a beautiful workout to teach and reward pacing so work to do that!

How it should Feel: CARDIO! Expect a high heart rate throughout this workout. Aim for a hard, but consistent pace on the first set and maintain that throughout. This one turns aerobic as the time domain extends beyond 15 minutes.

 

WORKOUT STRATEGY & FLOW
Row: Pacing for the row should be moderately fast (75-80%), not a sprint. Once you reach the 50-second mark, you should begin to slow down and be ready to transition.

Burpees: Smooth and steady, intending to slow down the final 3 reps to prep for the double unders. Just stay moving, does not have to be a crazy speed.

Double Unders: Unbroken is the goal across all sets, but more than likely, you will need a break or have multiple trip-ups. This will be challenging as the heavy legs and tired lungs make jumping much more difficult. Take a deep breath before starting, and ensure to lay the rope down after each round.

 

 

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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13 Feb WOD – Tuesday 13 February 2024

CROSSFITREST AND RECOVERY

WOD: 5 sets
5 Shuttle Runs 20m/ 16/12Cal AB/ 250m Row/Ski
1 Handstand Walk 10m/ 3x wall Walk
5 Shuttle Runs 20m
1 Handstand Walk 10m/ 3x wall Walk
5 Shuttle Runs 20m
-rest 3min between sets

 

TARGET SCORE
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes

 

STIMULUS and GOALS
How to Pace: CHALLENGE!
Stimulus is steady, consistent pacing on each set with the intent to ramp up the pacing on the 5th. This workout will turn very aerobic, very quickly, so consciously focusing on breathing with each rep will serve you well.

How it should Feel: GASSY!
Stay in attack mode! You will know the areas that you can speed up as the sets go on.

 

WORKOUT STRATEGY & FLOW
Shuttle Run – 1 rep is 20m there: The pacing on these runs needs to be aggressive (85%+), and they should have the mindset to “just keep moving no matter the speed”.

Handstand Walk – 1 rep is down 10m: Unbroken! It’s only 10m at a time so don’t overthink it. Just get upside down and go for it.
——- Scale to: 2 Wall Walk if needed

 

Strength & Skill:
Chest to Bar Variation FINISHER

Complete 50 Chest To Bar for Time
*At the top of Every 2 minutes do 100m Run / Row/ Ski or 7 calCal AB

 

Begin with the Ski

 

STIMULUS and GOALS
How to Pace: STEADY. While we want to push ourselves, this is to learn about our threshold but also how to pace
How it should Feel: MUSCULAR ENDURANCE: Shoulders & pull will fatigue.

 

WORKOUT STRATEGY & FLOW
Ski: The goal is unbroken smooth and fast because you need to get to the rig ASAP to knock out Chest to Bar Pull Ups

Kipping Chest to Bar Butterfly or Kipping Pull Ups are acceptable for today.

 

 

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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12 Feb WOD – Monday 12 February 2024

CROSSFITREST AND RECOVERY

WOD: 2 Sets

2 Rounds
20/16 Calorie Assault Bike/ 300 Row/ Run/ Ski
20 Toes to Bar (unbroken)
Double KB Farmer’s Carry 100m 24/16kg
10 Bar Muscle Ups (unbroken)/ Chest -2-Bar
-rest 2 minutes between set-

 

TARGET SCORE
Target Time each set: sub 8 minutes
Time Cap each set: 10 minutes

 

STIMULUS and GOALS
How to Pace: STEADY and CHALLENGE! We want you to push as much as you can while holding the unbroken sets as prescribed. That means being aggressive on the bike and bag carry, then approaching the bar and hopping up as soon as you are ready, but not a moment before!

How it should Feel: GRIPPY and GASSY! The unbroken sets will fatigue your grip and upper pull making it an interesting challenge to see where the breaking point is!
The bike and carry will be a great point to rest your grip but spike the heart rate!\

 

WORKOUT STRATEGY & FLOW
Bike: Pacing should be moderately-fast (80%) while aiming to slow down the final 3-4 calories. The goal should be to finish around 60 seconds. Remember, Relax the hands to keep the forearms loose.

Toes to Bar: It says unbroken and that’s what we want. Take a few seconds after the bike and make sure you are ready to go before jumping to the bar. We are really challenging you today with how big of sets you can hang onto!

Farmers Carry: The weight selected should allow you to go unbroken when fresh. However, given the volume of grip it might be good to break into 2x50m sections.

Bar Muscle Ups: Like the toes to bar the standard is unbroken. Be explosive and be sure you give the arms a few seconds after the carry. Adjust reps to meet the stimulus if needed.

 

Strength & Skill

For Time:
5 Squat Cleans @ 60-65% 1 RM Clean
5 Squat Cleans @ 70-75% 1 RM Clean
5 Squat Cleans @ 80-85%1 RM Clean
In 60 seconds complete as many squat cleans as possible @ 90% 1 RM Clean
**Cycled or fast singles

 

 

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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