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13 Dec WOD – Wednesday 13 December 2023

CROSSFITREST AND RECOVERY

WOD: AMRAP 20 Minutes
5-10-15-20-25…..
Toes to Bar
15 Overhead Squats (40/30)
75 Double Unders (OR Crossovers)

*Rx’d sub for toes to bar: 1-2-3-4-5… Rope Climbs

 

TARGET SCORE
Target Reps: 5+ Rounds (through round of 25 toes to bar)
Minimum Reps Before Scaling: 4+ Rounds (through round of 20 toes to bar)

 

STIMULUS and GOALS
How to Pace: STEADY into GRIND! 20 minutes should speak for itself. Chip away at the toes to bar in strategic sets that allows you to stay none stop on the squats and dubs. Use the time between the movements and during needed breaks on the pull up bar to keep your heart rate under control.

How it should Feel: MUSCULAR ENDURANCE and/or CARDIO! Settle into the calm and methodical pace early on because it’s going to wear down on you.

 

WORKOUT STRATEGY & FLOW
Flow
5 Toes to Bar, 15 Overhead Squats, 75 Double Unders, 10 Toes to bar, 15 Overhead Squats, 75 Double Unders, 15 Toes to Bar, 15 Overhead Squats 75 Double Unders, 20 Toes to Bar 15 Overhead Squats, 75 Double Unders……keep adding 5 toes to bar each round until the 20 minute mark.

Toes to Bar: Fast 5’s might be the way to go from the start to finish. As the rounds go on the shoulders will begin to tire and if you push too hard on these then it begins to affect the toes to bar and double unders. Know yourself here and pace somewhat conservatively.

Overhead Squats (taken from the ground): Weight is light (under 40% of 1RM) where the objective should be to squat snatch and gut out 15 reps most to all of the workout. Focus on relaxing your hands during the squat to prepare for the rope.

Double Unders / Crossovers: Pick your poison here, but just make sure whatever you pick you can stay consistent and get through these smoothly every time.

 

Strength & Skill
*Do a set every 1 minute and 30 seconds.

1 Front Squat @ 68% 1 RM Front Squat
1 Front Squat @ 70% 1 RM Front Squat
1 Front Squat @ 75% 1 RM Front Squat
1 Front Squat @ 78% 1 RM Front Squat

 

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 Dec WOD – Tuesday 12 December 2023

CROSSFITREST AND RECOVERY

WOD: 2 Sets

15/12 Calorie Row/ Run 220
15 Handstand Push Ups
15 Deadlifts (225/155)
-rest 2 minutes

15/12 Calorie Row / Run 220m
5 Strict Handstand Push Ups
15 Deadlifts (225/155)
5 Strict Handstand Push Ups
-rest 3 minutes

 

TARGET SCORE
Target Time each set: 2-3 minutes
Time Cap each set: 4 minutes

 

STIMULUS and GOALS
How to Pace: CHALLENGE! It’s all about staying in attack mode. Everything is doable for near non-stop effort so push hard, recover and see if you can hold on.

How it should Feel: GASSY and/or MUSCULAR ENDURANCE! Not a whole lot of thinking to this one. Be aggressive and use the time between movements to rest.

 

WORKOUT STRATEGY & FLOW
Row or Run: Pacing should be moderately-high (85%+) with the goal to stay under 50 seconds. Ramp it up, settle in and slow down the final 2 calories for smooth transition.

Kipping Handstand Push Ups: Unbroken is the goal! Be overly aggressive with your hips and don’t stop moving. No more than 2 sets to start.

Strict Handstand Push Ups: It’s only 5 reps at a time so don’t kick up unless you know you will go unbroken.

Deadlifts: This will be the challenging part of the workout. Weight is moderate (under 60% of 1RM) where unbroken could be accomplished when fresh. However, split into 2 quick sets if it help you stay aggressive and avoids over-resting.

Flow
Bike Cals, Kipping HSPU, Deadlifts
-rest the time it took you to complete-
Bike Cals, Strict HSPU, Deadlifts, Strict HSPU
-rest the time it took you to complete-
—-repeat for set 2—–

 

Strength & Skill
*Do a set every 2 minutes.

10 Kettlebell Bench Press + 10 Kettlebell Chinese Rows @ 6/10 RPE
10 Kettlebell Bench Press + 10 Kettlebell Chinese Rows @ 7/10 RPE
10 Kettlebell Bench Press + 10 Kettlebell Chinese Rows @ 8/10 RPE
10 Kettlebell Bench Press + 10 Kettlebell Chinese Rows @ 9/10 RPE

 

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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11 Dec WOD – Monday 11 December 2023

CROSSFITREST AND RECOVERY

Strength & Skill

Part A

*Do a set every 1 minute and 30 seconds.

2 Hang Pause Snatch @ 60% 1 RM Snatch
2 Hang Pause Snatch @ 65% 1 RM Snatch
2 Hang Pause Snatch @ 68% 1 RM Snatch
2 Hang Pause Snatch @ 70% 1 RM Snatch
2 Hang Pause Snatch @ 72-72+% 1 RM Snatch

**Pause for 2 seconds in the receive position

 

Part B
*Do a set every 1 minute and 30 seconds.

2 Mid Thigh Clean + 1 Pause Split Jerk @ 70% 1 RM Clean and Jerk
2 Mid Thigh Clean + 1 Pause Split Jerk @ 73% 1 RM Clean and Jerk
1 Mid Thigh Clean + 1 Pause Split Jerk @ 75% 1 RM Clean and Jerk
1 Mid Thigh Clean + 1 Pause Split Jerk @ 75+% 1 RM Clean and Jerk

*Pause in receive for 3 seconds.

 

WOD: 2 sets (1 set every 12 minutes)
9-15-21-27
Calorie Row
*220m Run after each

 

*Set 1: at 80% pacing
*Set 2: at 90% pacing
*Set 3: at 80% pacing
**leave enough in the tank you could go 1 more

 

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

 

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE into STEADY! 2 longer sets with rest that has to be earned between. There are intended stimuluses with each one so adjust accordingly.

How it should Feel: GASSY into CARDIO! Longer sets are tough like these and that’s why we start off with primer and then ramp it up for the middle.

 

WORKOUT STRATEGY & FLOW
Row: Moderate and steady pacing, especially for the first and last sets (~80%). Don’t come out hot on the shorter calories only to fall off pace. Keep everything consistent across and breathe through the motion.

Run: Moderate and consistent effort with the focus on relaxing your shoulders and settling into a steady breathing pattern. The goal should be keeping the runs under 60 seconds every set, and a big faster on set 2.

FLOW
0:00 – 10:00 9 Cal Row, 200m Run, 15 cal row, 200m Run, 21 cal row, 200m Run, 27 cal row, 200m Run….all at 80% pacing. Rest in the time remaining

10:00 – 12:00 COMPLETE REST.

12:00 – 22:00 Repeat for set 2, but at 90% pace. Rest in time remaining.

 

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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08 Dec WOD – Friday 8 December 2023

CROSSFITREST AND RECOVERY

Strength & Skill

 

Part A
*Do a set every 1 minute and 30 seconds.

3 Power Snatch @ 55% 1 RM Power Snatch
3 Power Snatch @ 60% 1 RM Power Snatch
3 Power Snatch @ 65% 1 RM Power Snatch
3 Power Snatch @ 70% 1 RM Power Snatch

 

Part B
*Do a set every 1 minute and 30 seconds.

2 Power Clean + 2 Split Jerk @ 60% 1RM Power Clean
2 Power Clean + 2 Split Jerk @ 65% 1RM Power Clean
2 Power Clean + 2 Split Jerk @ 70% 1RM Power Clean
2 Power Clean + 2 Split Jerk @ 70% 1RM Power Clean

 

WOD: AMRAP 15 Minutes
20 Deadlift (50/35)
50 Double Unders
30m Walking Lunge
50 Double Unders
10 Hang Cleans (50/35)

 

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

 

STIMULUS and GOALS
How to Pace: STEADY into PAIN CAVE!! Everything is light, moveable, and doable for unbroken, non-stop effort. Use the time between movements for a quick rest and keep consistent round times across. Monitor your grip early on and break if needed to ensure consistency.

How it should Feel: GRIPPY and GASSY into PAIN!!!! When your not hold something, you better be shaking out your forearms.

 

WORKOUT STRATEGY & FLOW
Deadlift: Weight should be super light (under 35% of 1RM) where all sets could be completed unbroken, but it might be wise to break into 2 sets to help save your grip later in the workout.

Double Unders: Unbroken and lay your rope down every time to avoid a tangled mess.

Bodyweight Walking Lunge: This is the break of the workout for your arms, so enjoy it and move steadily through. Keep your hands relaxed! If you don’t have the space, complete 32 forward lunges in place.

Hang Power Clean: Same weight as the deadlift.

 

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 Dec WOD – Thursday 7 December 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 2 minutes.

10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 6/10 RPE
10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 6.5/10 RPE
10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 7/10 RPE
10 Front Rack Lunges + 10 Heel Elevated Goblet Squats @ 7.5/10 RPE

*Score Goblet Squat weight in notes.

 

WOD: 2 sets
3 Rounds
5 Strict Chest to bar Pull Ups
15m Handstand Walk
-rest 3 minutes between sets-

 

TARGET SCORE
Target Time each set: sub 3 minutes
Time Cap each set: 5 minutes

 

STIMULUS and GOALS
How to Pace: STEADY! It is a nice, solid gymnastic upper-body pump that will slowly but surely break down your shoulders. We want you to work bigger sets of these gymnastic pieces so you can try and hang on longer and improve your movements with these in later workouts!

How it should Feel: MUSCULAR ENDURANCE! Everything below your chest is going to feel lonely and left out. May want to sit in the ice bath upside down after.

 

WORKOUT STRATEGY & FLOW
Strict Chest to Bar Pull Ups: These are much harder than they look. Pull higher than seems necessary to start to avoid not getting the chest to the bar. 1-2 sets should always be the goal without resorting to singles.

Handstand Walk: Unbroken every time is what this is designed for!, So give a quick shake out of the arms before you kick up.

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 Dec WOD – Wednesday 6 December 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 2 minutes.

1 Front Squat @ 65% 1 RM Front Squat
1 Front Squat @ 70% 1 RM Front Squat
1 Front Squat @ 75% 1 RM Front Squat
1 Front Squat @ 75+% 1 RM Front Squat

 

WOD: 2 sets
AMRAP 4 Minutes
Row Cal 18/14 or Calorie AB 12/10
8 Burpees Box Jump Overs (24/20)

-rest 2 minutes-

 

AMRAP 4 Minutes
12/10 Calorie Row
8 Dumbbell Box Step Overs (24/16) (24/20)

-rest 2 minutes-

 

TARGET SCORE
Target Rounds each set: 3+
Minimum Rounds before scaling each set: 2

 

STIMULUS and GOALS
How to Pace: CHALLENGE into GRIND! moderate-high intensity. Move with purpose with a near non-stop effort. Purposeful breathing and controlling one’s heart rate on the bike are the keys to survival in this one. We’d love you to pace each 4 minute AMRAP with near identical efforts on pacing!

How it should Feel: LACTIC ACID PARTY! Legs and lungs are going to swell like balloons. Focus on breathing and focus on getting your heart rate back down going into the next set.

 

WORKOUT STRATEGY & FLOW
Flow
0:00 – 4:00 : As many rounds/reps of Bike Erg + Burpee Box Jump Overs (set 1 score)
4:00 – 6:00 : Complete Rest
6:00 – 10:00 : As many rounds/ reps of Row, DB Box Step Overs (set 2 score)
10:00 – 12:00 : Complete Rest
12:00 – 16:00 : As many rounds/reps of Bike Erg + Burpee Box Jump Overs (set 3 score)
16:00 – 18:00 : Complete Rest
18:00 – 22:00 : As many rounds/ reps of Row, DB Box Step Overs (set 4 score)

Calorie Row/Bike: Pacing on both should be moderately high (80%+) with the goal to finish under 45 seconds. Be sure to wind down the final 2 calories for a smoother transition.

Burpee Box Jump Over (OR Burpee to Target): Pacing should be smooth and steady where you can stay non-stop. Ideally, we don’t want to spike our heart rate any higher than it is here. So try to control your tempo, stay moving, and only push if the clock is winding down. If you have a target you can jump to then go for it! It’d be a nice change up for the workout today.

Single Dumbbell Box Step Overs: Same as the burpees, just stay smooth and steady. Stay low and try to keep moving with little stoppage on the turnaround. The goal should be unbroken through all 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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05 Dec WOD – Tuesday 5 December 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 1 minute and 30 seconds.

2 Hang Clean + 1 Split Jerk @ 70% 1 RM Clean and Jerk
2 Hang Clean + 1 Split Jerk @ 73% 1 RM Clean and Jerk
1 Hang Clean + 1 Split Jerk @ 75% 1 RM Clean and Jerk
1 Hang Clean + 1 Split Jerk @ 75% 1 RM Clean and Jerk

*Hang is from above the knee.
** Hang Clean into Squat

 

WOD: 4 Sets (1 set every 2:30)
100m Run
20 GHD Situps/ Anchored Situps MB

 

-Rest 5 minutes-

 

4 Sets (1 set every 2:30)
20/16 Calorie Row
4 x Muscle Ups/ 12 x Chest 2 Bar

 

TARGET SCORE
Target Time each set: sub 2 minutes
Time Cap each set: 2 minutes 15 seconds

 

STIMULUS and GOALS
How to Pace: CHALLENGE! Pacing should be aggressive while aiming for at least 30 seconds or more rest. Move fast and be smooth on transitions.

How it should Feel: GASSY! Sets are short, and the rest are even shorter. Stay upright during rest and focus on controlling your heart rate.

 

WORKOUT STRATEGY & FLOW
SEE FLOW OF WORKOUT BELOW

Run: You know the drill on these. Stay moving and consistent. The goal should be under 50 seconds to finish the run. SUB FOR SHUTTLE RUN IS 20/16 CALORIES ON MACHINE

GHD Sit Up: Non-stop/unbroken is the only thing we want. Be aggressive with the arms and snap your hips on every rep.

Row: Like the shuttle run, we want to be aggressive and try to finish around the 60-second mark. Big, strong hip drive; remember to roll the arms up on the ascent.

Work for efficiency of each of your reps. Take a break, shake it out if needed and keep moving

 

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 Dec WOD – Monday 4 December 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 1 minute and 30 seconds.

3 High Hang Pause Snatch @ 60% 1 RM Snatch
3 High Hang Pause Snatch @ 65% 1 RM Snatch
3 High Hang Pause Snatch @ 68% 1 RM Snatch
2 High Hang Pause Snatch @ 70% 1 RM Snatch
2 High Hang Pause Snatch @ 70-72% 1 RM Snatch

*Pause for 3 seconds in the bottom of the squat.

 

WOD: 25 Min AMRAP
10 Hand Release Push Ups
10 Dumbbell Snatches (24/16)
30m DB walking Lunge (24/16)
10 Toes to Ring (OR 10 V Ups)
10 Wall Balls (20/14)
100m Front Rack Carry (24/16kg)

 

TARGET SCORE
Target Rounds: 5+ Rounds

 

STIMULUS and GOALS
How to Pace: STEADY!
You are looking at 50 reps of multiple movements plus the two carries. No need to go crazy here. Just settle into a moderate pace that keeps sets consistent and near non-stop. The rest should be between the stations, not during. Try and see if you can keep consistent round times across.

How it should Feel: CARDIO!
Just a good old-fashioned sweat-fest. Turn on some good tunes, put your head down, and go to work.

 

WORKOUT STRATEGY & FLOW
Hand Release Push Ups: Unbroken in a steady non-stop pace should be the approach here. Slow your tempo down with a quick break at the bottom if your arms begin to fatigue.

Dumbbell Snatches: Weight should be light where there is no hesitation going unbroken each set.

Lunges and Carry: Weight should be challenging but moveable for a steady walking pace. If you need to break, get at least 10m before stopping.

Toes to Ring: These should be unbroken every set. Settle into a good rhythm and let your hips do the work.

Wall Balls: Focus on smooth and steady reps while breathing through the motion for unbroken 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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01 Dec WOD – Friday 1 December 2023

CROSSFITREST AND RECOVERY

Strength & Skill

4 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality RPE 7
12 DB or Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality RPE 7
12 DB Preacher Curl @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-

 

WOD: Partner Throwdown Friday!
4 sets:
100 Double Unders (each at the same time)
40 Pull Ups / 10 Rope Climbs (split)
-rest 1:1 between sets-

 

TARGET SCORE
Target Time each set: sub 2 minutes 30 seconds
Time Cap each set: 3 minutes 30 seconds

 

STIMULUS and GOALS
How to Pace: CHALLENGE! Grab a partner and attack these 4 sets moderately-highly while aiming to get faster across sets. Approach the first set at a Test Pace and then slowly start to speed it up with faster transitions.

How it should Feel: GASSY! And GRIPP! Up and down on the ropes will attack your shoulders and grip like they went into a meat mixer. Shake it out during the rest, and don’t be afraid to change the order on the climbs.

WORKOUT STRATEGY & FLOW
Double Unders: Unbroken is the goal but 2, quick sets might be a good safety net to save your grip enough to sustain intensity.

 

Pull Ups/ Rope Climbs: 1 rep back and forth is the easiest way, But if you are up to the challenge, try 2’s. Don’t add more reps if this causes longer rest periods between one another.

 

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 Nov WOD – Thursday 30 November 2023

CROSSFITREST AND RECOVERY

Strength & Skill

3 rounds:
10 KB Side Bend (each side)
1 min Plank
15 Resistance Band Chest Fly – High to Low @ RPE 7
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 2-3 minutes b/t rounds-

 

WOD: 3 sets: 3 Rounds of “18.1”
8 Toes to bar
10 Dumbbell Hang Clean and Jerk (24/316) (5 on one side then 5 on the other)
14/12 Calorie Row
-rest 3 minutes between sets-

 

TARGET SCORE
Target Time each set: sub 5 minutes
Time Cap each set: 6 minutes

 

STIMULUS and GOALS
How to Pace: STEADY! This one still haunts us from the Open, so approach with the mindset that it’s 20:00 and stay calm. Breathe through motions and aim to keep transitions seamless and movements fluent with no wasted effort.

 

How it should Feel: GRIPPY! And CARDIO! Multiple sets of all-pulling will get tough. Still, the short reps/sets are just enough to keep you honest and moving. The rest will come before it really gets tough!

 

WORKOUT STRATEGY & FLOW
FLOW
At 3,2,1…go…Complete 8 Toes to Bar, 5 Dumbbell Hang Clean and Jerks on left, then 5 on right, 14/12 cal row, 8 Toes to Bar, 5 Dumbbell Hang Clean and Jerks on left, then 5 on right, 14/12 cal row, 8 Toes to Bar, 5 Dumbbell Hang Clean and Jerks on left, then 5 on right, 14/12 cal row…..
-rest for 3 minutes-

 

Repeat for set 2

 

-rest for 3 minutes-

 

Repeat for set 3

 

Toes to Bar: Unbroken is the only way to not get bogged down in the sets, so don’t break!

Dumbbell Hang Clean and Jerk: Unbroken so be smooth and efficient with the motion while relaxing the arms that’s not working. Hips are king on these! (5 on one side then 5 on the other)

Row: Moderate effort to avoid blowing up your arms. Breathe through the motion while relaxing the hands as you ascend in. The goal is to keep the row under 50 seconds every time.

 

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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