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04 Sep WOD – Tuesday 4 September 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

6 rounds

30 sec. Assault Bike
30 sec. Rest
30 sec. Box Jumps (20 in.)
30 sec. Rest
30 sec. DB Hang Power Cleans (50/35 lb.)
30 sec. Rest

PART 1:

To be done 30 minutes before class
3 Rounds for time:
20 Toes to bar
10 Sandbag cleans (100/70)
– Goal is to finish in under 4 minutes. Attack this workout, fast and aggressive sets. Be quick on the bag, and work on having a fast turnover between reps there.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes,
For time:
400m odd object carry (150/100)
-Hold the object in front of you. Ideally it is a heavy sand bag or stone or D-ball, that can be held in a bear hug in front. Try to complete the distance in as few sets as possible. Compare to 4/2/18.

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 Sep WOD – Monday 3 September 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Press
5-5-5

Push Press
3-3-3-3-3

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
For time:
15-12-9
Sumo Deadlift High Pull (135/95)
Chest to bar Pull ups
Rest 5 minutes
For time:
15-12-9
Push Press (135/95)
Ring dips
– Goal is to finish each couplet in under 5 minutes. Great times are closer to 3 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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31 Aug WOD – Friday 31 August 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 Rounds

40/30-Cal. Row
30 Deadlifts (155/115 lb.)
20 Lateral Box Jumps (20/16 in.)

To be done 60 minutes before class
Every minute for 10 minutes 
1 Power snatch
-Build to a heavy single for the day across the sets
Sumo Deadlift
3-3-3-3-3
Bench press
5-5-5-5-5
– Use the heaviest weight possible on each set. Compare the sumo deadlift and bench to 8/13 and try to go heavier if things are feeling good.
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 Aug WOD – Thursday 30 August 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Weighted Step-up
5 – 5 – 5 – 5 – 5

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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29 Aug WOD – Wednesday 29 August 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

50-40-30-20-10
Single-Arm DB OH Squats (50/35 lb.)
50-ft. Handstand Walk each round

PART 1:

To be done 45 minutes before class
Practice HS walking for 10 minutes.
-Try setting up an obstacle to traverse. Creating steps using 45lb plates is a good place to start. A 1-2-3-2-1 plate height set up can be very challenging. Compare to 6/4.
3 Rounds for time:
21 cal Assault Bike
15 Burpees to target (6” above reach)
9 DB Snatch (100/70)
-rest 2 minutes
-Goal is to finish each round in under 2 minutes. The bike will make or break it, so hit that hard!

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
3 Rounds for quality:
50 Band “Pull aparts”
5 Skin-the-cats
– 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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28 Aug WOD – Tuesday 28 August 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 Rounds

5 Bar Muscle-ups
7 Power Clean and Jerks (115/75 lb.)

PART 1:

To be done 45 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 the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
On the minute for 10 minutes:
Even: 15-20 Chest to bar pull ups
Odd: 8-12 Strict HSPU
– Goal is to complete more reps than on 7/17.

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 Aug WOD – Monday 27 August 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 Rounds

9 Back Squats (185/135 lb.)
200-m Run
Rest 2 min.

PART 1:

To be done 30 minutes before class
Every minute for 10 minutes
1 Back Squat
– Pick a challenging weight and try to maintain across all sets. Work on bar speed and moving the bar quickly on the ascent. Compare to 7/13.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
For time:
100 GHD sit ups
– Scale to 60 reps if you have not been doing this movement regularly.

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 Aug WOD – Friday 24 August 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Bent-Over Row
3 – 3 – 3

 

Thruster
3 – 3 – 3

 

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
For time:
21 Front squat (185/125)
9 Ring muscle ups
15 Shoulder to overhead (185/125)
9 Ring muscle ups
9 Thrusters (185/125)
9 Ring muscle ups
– Goal is to finish under 8 minutes. In this heavy barbell and high skill gymnastic workout we want no more than 1-2 breaks per movement.
For quality:
Accumulate 2 minutes in an L-sit on parallettes.

 

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 Aug WOD – Thursday 23 August 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

10 Rounds

5 Burpee Box Jumps (24 in.)
18 Double-unders

 

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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22 Aug WOD – Wednesday 22 August 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 Rounds

Every 3 minutes perform:
100-m Farmers Carry (Heavy)
16 Hang Power Snatches (115/75 lb.)

 

PART 1:

To be done 30 minutes before class
5 Rounds for time:
20 Pull ups
20 Sandbag over shoulder (100/70)
– Goal is to finish under 11 minutes. How long can you stay unbroken on the pull ups?

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
3 rounds for quality:
60 second Plank (Heavy)
10 Hip touches (each arm)
– Use the heaviest weight on the your back as possible on the plank hold. The hip touch begins from a hanging position, let go with one hand and touch that hip, then re-grab the bar.

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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