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21 Nov WOD – Wednesday 21 November 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING

 

Gymnastics
Max Chest-to-Bar Pull-ups

Benchmark Workout
“Jerk Snatcher”
20 Clean and Jerks
20 Snatches
135/95 lb.

Do the gym programming (RX’d or competitor) for the day.
Rest 30 minutes,
As many reps as possible in 20 minutes:
25 cal Row
20 KB swings (53/35)
15 Box Jumps (30”/24”)
– Goal is to finish 6+ rounds. Keeping a consistent pace will be the focus on this one, unbroken KB swings and a steady rhythm on the box
jumps for a continuous 20 minute effort. The movements will impact each other, making this a little harder than it looks.

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 Nov WOD – Tuesday 20 November 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

50-m DB Farmers Carry (heavy)
25 GHD Sit-ups
100-m DB Farmers Carry
30 V-ups
150-m DB Farmers Carry
35 MB Russian Twists (30/20 lb.)
200-m DB Farmers Carry
40 Sit-ups

PART 1:

To be done 30 minutes before class
10 Rounds for time:
15 Deadlift (135/95)
15 Push ups
-Goal is to finish as close to 10 minutes as you can, with great times sub 10. It’s tempting to be fast and aggressive on this one, but the
workout doesn’t really hit you until after round 5.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
For Quality:
3 x 15 Reverse Hyper (Heavier loading than 11/7)
-Substitute barbell good mornings if you do not have access to a reverse hyper.
100 Glute Bridges

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 Nov WOD – Monday 19 November 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #6

 

“Chewbacca”
1-k Row
50 Wall balls (20/14 lb.)
50 Box Jumps (24/20-inch)
50 Ring Push-ups
50 KB Swings (24/16 kg.)
50 MB Cleans
1-k Row

To be done 60 minutes before class

Front Squat
7-5-3-5-7
-Use the heaviest weight you can for each set.

 

Strict Press
1-1-1-1-1
-Use the heaviest weight you can for each set.

 

Strict Toes to bar
3 x 15 reps
-Ideally, all 15 reps can be done without coming off the bar. But if you need to break the reps, get as big of a set as you can, then finish
out the reps as quick as you can per set.
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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16 Nov WOD – Friday 16 November 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Perform 1 round every 2 minutes.
10 rounds

30 Double-unders
20 DB Walking Lunges (50/35 lb.)
10 DB Push Presses

To be done 60 minutes before class

Push Press
3-3-3-3-3
-Use the heaviest weight you can for each set.

Weighted Pull up
3-3-3-3-3
-Use the heaviest weight you can for each set. Alternate sets with the Push press. Compare to 10/30 and try to go heavier.

For time:
50 Triple unders
-Or 5 attempts at max reps if you are still needing to practice this movement.
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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15 Nov WOD – Thursday 15 November 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 15 min.

1 Power Snatch (155/105 lb.)
1 Rope Climb
*Add 1 rep of both, each round. Round 2 = 2 PS + 2 RC

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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14 Nov WOD – Wednesday 14 November 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

40-30-20-10
Air Squats

10 KB TGU after each round.
(24/16 kg)

To be done 45 minutes before class
“Death by Rope climb & Thruster”
On the minute for as long as possible:
1 Rope Climb (15’) & 2 Thrusters (115/75)
-Add 2 Thrusters after each successful minute. Goal is to make it into the 10th minute, and farther if you can.
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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13 Nov WOD – Tuesday 13 November 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #4

Gymnastics
Max Push-ups

Weightlifting
1RM Back Squat

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
As many reps as possible in 7 minutes:
20 DB Push Press (50/35)
40 Double unders
– Goal is to get at least 5 rounds. Take strategic breaks on the DB’s, as those will become very difficult, very quickly. Keep these as a push
press, no push jerks in this workout today.

3 Rounds for quality:
50 Band “Pull aparts”
10 hanging hip touches (alternate arms)
– Goal is to cool down and strengthen our shoulders after today’s training. The “pull aparts” are holding a band at chest level with arms
straight. Pull arms outwards staying level with the chest, return and repeat at a fairly rapid pace.

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 Nov WOD – Monday 12 November 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 rounds

 

15 Sumo Deadlift High Pulls (115/75 lb.)
75-ft. Handstand Walk

*Every minute, perform 20 Plate Lateral Jumps (45-lb. plate)

PART 1:

To be done 30 minutes before class
For time:
30 Sandbag over shoulder (150/100)
– Use a stone if you do not have access to a sandbag, and scale the weight if you anticipate not being able to finish under 5 minutes.

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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09 Nov WOD – Friday 9 November 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #3: OUTCAST

16 minute AMRAP
5 Power Cleans (185/135 lb.)
8 Chest-to-Bar Pull-ups
30 Double-unders

SAME AS CROSSFIT

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 Nov WOD – Thursday 8 November 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 rounds

20 Deficit Push-ups (45/25 lb.)
200-m Plate Pinch Carry (25/15 lb.)
200-m Bear Hug Plate Carry

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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