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29 Jun HOME WOD – Tuesday 29 June 2021

CROSSFITREST AND RECOVERY

Warm-up (10 min.)

2 Rounds

Perform 3-point Shuttle Runs (runs to 10 m, touch ground, run back, run to 20 m, touch
ground, run back)
5 reps Hip Capsule Grind + Dog Pee

2 Rounds

Perform 3-point Shuttle Runs (like above, but this time at the 10 m, perform 4 Kick Backs , and at
the 20 m, perform 8 Lunges)
5 Reps Hip leg raise and Supine Plank (each side)

10 Stationery Step-ups
10 Alt. Step-ups
5 Wall Climbs

 

WOD

4 min. 5 Burpee + 3 Wall Climb
3 min. Shuttle Runs (20 m.)
2 min. Step-ups onto object
1 min. Plank Hold
2 min. Step-ups onto object
3 min. Shuttle Runs (20 m.)
4 min. 5 Burpee + 3 Wall Climb

 

Scoring
Reps accumulated throughout the workout. For the Shuttle Runs, count each 20-m
there-and-back as 1 rep. Plank Hold does not count towards the rep count.

 

Scaling
Find a height you are comfortable with for the Step-ups. Hold an object if possible.
Wall Climb: Scale to 6 Plank Get-down/get-ups

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 HOME WOD – Monday 28 June 2021

CROSSFITREST AND RECOVERY

Warm-up (10 min.)

10 reps of Hip Flow

 

2 Rounds
10 Alt. Cossack Squats
5 Burpees

 

10 Speed Skaters
10 Push-ups
10 Fast Feet

 

WOD

Lucky Leprechaun

5 Rounds
17 Speed Skaters
17 Push-ups
17 Fast Feet (double reps)

 

Scoring
Time to complete workout.

 

Scaling
Scale the speed skaters to a lateral lunge.
Use load if possible for the speed skaters. (Water jug?)
Scale the height under the hands of the push-ups/drop to knees.

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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25 Jun WOD – Friday 25 June 2021

CROSSFITREST AND RECOVERY

AMRAP 30 min.

20 SDHPs (115/75 lb.)
20 Alt. Weighted Pistols
20 Hip Extensions
20 Inverted Ring Rows

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 Jun WOD – Thursday 24 June 2021

CROSSFITREST AND RECOVERY

3 rounds

1 min. Bike
30 sec. Rest
45 sec. Handstand Hold
15 sec. Rest
1 min. Bike
30 sec. Rest
45 sec. HSPUs
15 sec. Rest

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 Jun WOD – Wednesday 23 June 2021

CROSSFITREST AND RECOVERY

Sumo Deadlifts
5-5-5

 

Weighted Dips
5-5-5

 

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 Jun WOD – Tuesday 22 June 2021

CROSSFITREST AND RECOVERY

5 rounds

7 OH Squats (185/135 lb.)
7 Front Squats
7 Back Squats

 

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 Jun WOD – Monday 21 June 2021

CROSSFITREST AND RECOVERY

AMRAP 12 min.

250-m Row
5 Strict Muscle-ups
3 L-sit Rope Climbs

 

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 Jun WOD – Friday 18 June 2021

CROSSFITREST AND RECOVERY

Hang Squat Snatches
2-2-2-2-2

 

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 Jun WOD – Thursday 17 June 2021

CROSSFITREST AND RECOVERY

40-30-20-10
Unbroken Pull-ups
100-ft. Handstand Walk

 

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 Jun WOD – Tuesday 15 June 2021

CROSSFITREST AND RECOVERY

3 rounds

 

 

Perform 1 round every 5 min.
35 Front Squats (115/75 lb.)
200-m Run with MB (20/14 lb.)
70 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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