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10 Aug WOD – Friday 10 August 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

18 KB Swings (32/24 kg.) / KB Snatches
15 Chest-to-Bar Pull-ups
21 Burpees
30 KB Swings / KB Snatches
21 Chest-to-Bar Pull-ups
27 Burpees
42 KB Swings / KB Snatches
27 Chest-to-Bar Pull-ups
36 Burpees

 

To be done 30 minutes before class
“Karen”
For time:
150 Wallballs (20/14)
– Goal is to finish under 6 minutes. Great times will be under 5 minutes with close to unbroken reps. Compare to 8/26/17.
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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08 Aug WOD – Wednesday 8 August 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Skill & Strength

Work up to a heavy 5-rep Front Squat

 

WOD

3 rounds

400-m Run
20 Front Squats (95/65 lb.)

 

To be done 45 minutes before class
Hang Power Snatch
2-2-2-1-1-1
– Build to a heavy single for the day.
Snatch Grip Deadlift
3-3-3-2-2-1-1
-Start at the weight you hit for the heavy single hang power snatch, and add weight each set until you are at a weight heavier than your snatch 1RM.
4 Rounds for time:
20 Deadlifts (235/165)
20m HS walk
– Goal is to do each round with as few breaks as possible. The reps and distance are set to be slightly more challenging. Try to find a 20m (60ft) space so you can do the HS walk without having to turn around, if possible.
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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07 Aug WOD – Tuesday 7 August 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

60 Toes-to-Bars
Every minute perform:
8 Box Jumps (24/20 in.)

 

20 Ring Muscle-ups
Every minute perform:
8 Wall Balls (20/14 lb.)

To be done 45 minutes before class
Hang Power Snatch
2-2-2-1-1-1
– Build to a heavy single for the day.
Snatch Grip Deadlift
3-3-3-2-2-1-1
-Start at the weight you hit for the heavy single hang power snatch, and add weight each set until you are at a weight heavier than your snatch 1RM.
4 Rounds for time:
20 Deadlifts (235/165)
20m HS walk
– Goal is to do each round with as few breaks as possible. The reps and distance are set to be slightly more challenging. Try to find a 20m (60ft) space so you can do the HS walk without having to turn around, if possible.
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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06 Aug WOD – Monday 6 August 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Clean and Jerk
3-3-3-3-3

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
For time:
50-40-30-20-10
KB Swing (53/35)
Goblet Squat (53/35)
– Goal is to finish in a few sets as possible. Can you get each round unbroken, going right form the swings into the squats?
3 rounds for quality:
25 Hip extensions
30 second L-sit
– Hold a (25/15lb) plate on the hip extensions to add difficulty.

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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03 Aug WOD – Friday 3 August 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Skill & Strength
Work up to heavy 1-rep Cluster

 

WOD
30 Burpee Knees-to-Elbows
22 Clusters (155/115 lb.)
26 Burpee Knees-to-Elbows
12 Clusters

PART 1:

To be done 45 minutes before class
On the minute for 20 minutes:
1 Clean & Jerk
– Build in weight across the 20 minutes.

 

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Later in the day,
5 Rounds for time:
100m swim
– rest 2 minutes
– Goal is to finish each round in under 2 minutes or faster. Find a pool (or the ocean!) and enjoy the summer weather!

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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02 Aug WOD – Thursday 2 August 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 15 min.

8 DB Step-up and Overs (45/25 lb.)
30 sec. DB Side Plank (R)
8 Box Jump Overs
30 sec. DB Side Plank (L)

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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01 Aug WOD – Wednesday 1 August 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Deadlift
5-5-3-3-1-1-1

Do the gym programming (RX’d or competitor) for the day.
Rest 5 minutes
5 Rounds for time:
5 Deadlifts (275/185)
10 Burpees
– Goal is to finish under 3:30. Great times will be closer to 2:30. This is meant to be done fast and aggressive. It’s really just a good sprint, an event from the 2008 CF games. Attack this workout!
Rest 7 minutes
As many reps as possible in 7 minutes:
200m Row
50 Double unders
– Goal is to get 5+ rounds. This will test your double under capacity under fatigue. If you do need to break the 50, keep it quick.
Rest 10 minutes
For Quality:
3 x 15 Reverse Hyper (heavier loading)
-Substitute barbell good mornings (3 x 8) 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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31 Jul WOD – Tuesday 31 July 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 25 minutes

400-m Run
5 rounds Cindy
400-m Run
3 rounds Mary

To be done 60 minutes before class
Front Squat
10 Reps
– Starting from an empty bar, you get 10 reps to build up to a heavy single in the front squat today. Do not exceed 10 total reps with weight on the bar. This is a classic warmup that encourages larger than normal jumps with weight and preps the CNS (central nervous system) for handling heavier loading.
For time:
21-15-9
Row (calories)
Sumo deadlift high pull (115/75)
– Goal is to finish under 5 minutes. This workout is meant to be done fast and aggressively, so go hard on the row and get after it!
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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30 Jul WOD – Monday 30 July 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Isabel

30 Snatches (135/95 lb.)

 

Rest 5 min.

 

Annie

50-40-30-20-10
Double-unders
Sit-ups

PART 1:

To be done 30 minutes before class
Snatch
2-2-2-1-1-1-1
– Build to a heavy single for the day

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
5 rounds for quality:
5 Weighted bar muscle ups
OR
5 Strict ring muscle ups
– Use a medicine ball between the legs for the weighted bar muscle ups. Recommended to squeeze it between the feet so the kip can still be utilized effectively.

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 Jul WOD – Friday 27 July 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Overhead Squat
5-5-5

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
For time:
21-18-15-12-9-6-3
Ring dips
Overhead squat (115/75)
– Goal is to finish under 8 minutes. The ring dips will test you on this one, so be smart and break it into smaller, quick sets if needed.
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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