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31 Dec WOD – Monday 31 December 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

P1 Performs:
15-10-5
Ring Push-ups
KB Swings (32/24 kg)

 

While P2 Performs:
AMRAP cal. Row

 

Switch

 

Then:
P1 Performs:
15-10-5
Knees-to-Elbows
Front Squats (135/95 lb.)

 

While P2 Performs:
AMRAP cal. Row

 

Switch

PART 1:

To be done 45 minutes before class
Back Squat
2-2-2-2-2-2
– Use the heaviest weight you can for each set.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,

3 rounds for quality:
20 Stiff-leg deadlift (Snatch Grip)
20 Ring rows (as difficult as possible)

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 Dec WOD – Friday 28 December 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Overhead Squat
5-3-1-1-1

Do the gym programming (RX’d or competitor) for the day.
Rest 30 minutes
7 Rounds for time:
250m Row
10 Push Press (155/105)
10 Toes to bar
-Rest 1 min-
– Goal is to finish each round under 2 minutes, with total time (including rest) under 20 minutes.

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 Dec WOD – Thursday 27 December 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 rounds

Min. 1: 15/10 cal. Assault Bike
Min. 2: 20 DB Push Jerks (45/25 lb.)
Min. 3: 8 Burpee Box Jumps (20 in.)

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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24 Dec WOD – Monday 24 December 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

E2MOM for 2x Rounds
Deadlift 100kg/70kg/ KB deadlift
200m run
Burpees/ step up down
200m run
Pull-ups/ Ring Rows
200m run
Push-press 60/40kg
200m run

To be done 60 minutes before class
Bench Press
1-1-1-1-1-1-1
– Build to a heavy single for the day. Go for that 1RM if things are feeling good!
3 Rounds for time:
15 Thruster (115/80)
15 Toes to bar
-Goal is to finish under 5 minutes, with great times under 4. It’s recommended to try and keep the thrusters unbroken, but take smart, quick breaks on the toes to bar.
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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21 Dec WOD – Friday 21 December 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

4 rounds

1 min. Double-unders
1 min. Chin-Over-Bar Hold
1 min. Step-ups (65/45 lb.)
1 min. Plank Hold
1 min. Rest

To be done 30 minutes before class
Jerk
1-1-1-1-1-1-1
– Build to a heavy single for the day. Go for that 1RM if things are feeling good!
On the minute for 20 minutes:
Odd: 20m Prowler sprint (heavy)
Even: 10 Hang Power Snatch (95/65)
– Goal is to finish the given work each minute. Decrease the reps or distance to ensure this happens.
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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20 Dec WOD – Thursday 20 December 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Split Jerk
3-3-3-3-3

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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19 Dec WOD – Wednesday 19 December 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

40 DB Hang Squat Cleans
30 Inverted Ring Rows
30 DB Clusters
30 Inverted Ring Rows
20 DB Woman-makers

 

DB Load: 50/35 lb.

PART 1:

To be done 30 minutes before class
For time:
18-27-36
GHD sit ups
12-18-24
Burpee to target
6-9-12
Ring Muscle up
-Goal is to finish under 10 minutes. Be smart and break sets earlier, knowing this is an ascending rep scheme.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes,
3 rounds for quality:
15 Bulgarian split squat (each leg, DB’s in the front rack position)
15 Reverse Hyper (moderate loading)
-Substitute weighted hip extensions, if you do not have access to a reverse hyper.

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 Dec WOD – Tuesday 18 December 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

21-15-9
Handstand Push-ups
Back Squats (115/75 lb.)
Lateral Barbell Jumps (double reps)

To be done 60 minutes before class
Shoulder Press
3-3-3-3-3
– Use the heaviest weight possible on each set.
Back Squat
3-3-3-3-3
– Use the heaviest weight possible on each set.
Zercher Carry
7 x 100ft.
-Find the heaviest Zercher carry you can complete unbroken for 100ft. Compare to (11/10).
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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17 Dec WOD – Monday 17 December 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

As far as possible in 24 min.

100-m Run
2 Hang Power Snatches (heavy)
*Every round, add 100-m Run and 2 HPS

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes,
3 rounds for time:
50 cal Row
40 cal Ski Erg
30 cal Assault Bike
– Goal is to finish under 21 minutes. Sub in 150 double unders if you do not have access to a Ski Erg.

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 Dec WOD – Friday 14 December 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 10 min.

3 Muscle-ups
9 Thrusters (95/65 lb.)

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes,
For time:
100 DB Bench press (70/50)
-Each time you break, perform a 250m Row. Scale to a weight you can do at least 15 reps with on the opening set.
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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