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31 May WOD – Wednesday 31 May 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #9

“Pain Optional”
EMOM 12min
3 Front squat (225/155lbs)
AMRAP Muscle up for the remaining minute

PART 1:
To be done 30 minutes before class

3-position Clean & Jerk
7×1
– Seven attempts to establish the heaviest weight of the following complex: Hang clean, BTK (below the knee) clean, clean (from floor), and Jerk. All are full cleans and must be caught below parallel.

PART 2:
Do Beyond Rx’d programming 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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30 May WOD – Tuesday 30 May 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Every 2min for 10min
200m Sprint

 

Rest 5min

 

EMOM 10min
100m Sprint

Do Beyond Rx’d programming for the day.

Rest 10 minutes

Bench Press
5-5-5-5-5

Weighted strict pull up
5-5-5-5-5

– Alternate movements each set and go as heavy as possible on each set. Compare to 5/3/2017.

Reverse Tabata (8 sets-10s on/20s off)
L-sit (hang or in ring support)

Tabata (8 sets-20s on/10s off)
Push up
– score is lowest round

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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29 May WOD – Monday 29 May 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1:
Deadlift
3 – 3 – 3 – 2 – 2 – 1
* Pause at top.

Part 2:
10 Deadlifts (315/225lbs)
20 Deficit Handstand Push-ups (4.5/3-in. Deficit)
2 Rounds

Do Beyond Rx’d programming for the day.

Rest 10 minutes

3 rounds for time:
21 Wallball (20/14)
15 Pull ups
9 Hang power snatch (115/80)

– Goal is to hit this fast and unbroken. After all the heavy wallball work we have been doing, these should be no problem. Try to finish under 6 minutes.

Rest 10 minutes

For time:
1 mile sled drag

– Goal is to consistently walk, with minimal stopping for one mile. Choose a weight that will allow you to complete the mile in no longer than 30 minutes. Avoid excessive pitching forward at the chest, stay upright like regular walking. Suggested loading is BW, 3/4 BW, 1/2 BW, or 1/3 BW

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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26 May WOD – Friday 26 May 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #8

 

Gymnastics
Max Chest to Bar Pullup

 

Benchmark Workout
“Jerk Snatcher”
20 Clean and Jerk
20 Snatch 135/95lbs

PART 1:
To be done 30 minutes before class

3-position Snatch
7×1
– Seven attempts to establish the heaviest weight of the following complex: Hang snatch, BTK (below the knee) snatch, snatch (from floor). All are full snatches and must be caught below parallel.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 15 minutes

For time:
30 Rope climbs (15ft.)

– Goal is to finish under 15 minutes. Athletes with good capacity here should always be able to get 2 climbs every minute. Efficiency (minimizing the number of pulls you need to get to the top) is the key here.

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 May WOD – Thursday 25 May 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

4 Rounds

Min 1: 40 Air Squats
Min 2: 15 Burpee
Min 3: Max Cals Assault Bike
Min 4: Rest

REST DAY

Recovery is CRUCIAL!

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 May WOD – Wednesday 24 May 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 12min

1 Strict Pullup
1 Strict HSPU
Add 1 rep each round

PART 1:

To be done 30 minutes before class

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

PART 2:

Do Beyond Rx’d programming for the day.

Rest 10 minutes

On the minute for 15 minutes:
Min 1: 20 cal Assault bike
Min 2: 15 Burpees
Min 3: 25 air squats

– Goal is to complete the given amount of work within its’ minute. If you fail to do so, turn this into a 15 minute AMRAP.

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 May WOD – Tuesday 23 May 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1:
Front Squat
2 – 2 – 2 – 2 – 2
* With 5sec descent

 

Part 2:
21-15-9
Front Squat (115/75lbs)
10-7-5
Over/Unders

Do Beyond Rx’d programming for the day.

Rest 10 minutes

“Tabata”
Deadlift (315/225)
– Score will be the total number of reps you can accumulate over all 8 intervals. Can you beat 50?

Rest 4 minutes

“Tabata”
Front squat (95/65)
– Score here is the lowest number of reps you get on any given round. A great score is 10. Best ever seen is 12. Are you up for the challenge?

3 rounds for quality:
20 back extensions (slow and controlled)

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 May WOD – Monday 22 May 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #7

“Chewbacca”
1km Row
50 Wall Ball (20/14lbs)
50 Box Jumps (24/20-inch)
50 Ring Pushups
50 KB Swing (24/16kgs)
50 MB Clean
1km Row

To be done 45 minutes before class

Back squat (2 second pause at bottom)
5×5
– Use the heaviest weight you can for each set

Snatch balance
5×1
– Use the heaviest weight you can for each set

Do Beyond Rx’d programming 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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19 May WOD – Friday 19 May 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

7 Rounds

45sec Row
15sec Rest
45sec DB Push Press (55/35lbs)
15sec Rest
45sec DB Row in Plank
15sec Rest

PART 1:

To be done 45 minutes before class

Back squat
1 rep max
– Establish a 1 rep max back squat. No more than 3 failed attempts at a weight.

PART 2:

Do Beyond Rx’d programming for the day.

Rest 15 minutes

3 rounds for quality:
15 Bulgarian split squat (each leg, 50/35 DB’s in the front rack position)
15 Good morning (use around 40% of 1RM Back 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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18 May WOD – Thursday 18 May 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #5

 

Gymnastics
Max Pushup

 

Weightlifting
1 Rep Max Back Squat

REST DAY

Recovery is CRUCIAL!

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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