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22 Sep WOD – Friday 22 September 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Sumo Deadlift
1-1-1-1-1-1-1

PART 1:

To be done 30 minutes before class

Hang Power Snatch
1-1-1-1-1-1-1
-Use the heaviest weight you can for each set.

PART 2:

Do Beyond Rx’d programming for the day.

Rest 10 minutes

5 rounds for time:
400m Run
75 Double unders

– Goal is to complete as many rounds unbroken as possible. Finishing under 15 minutes is a good time to shoot for.

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 Sep WOD – Thursday 21 September 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

1 Mile Run
100 Double Unders
800m Run
50 Double Unders
400m Run

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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20 Sep WOD – Wednesday 20 September 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

CINDY

AMRAP 20min

5 Pullups
10 Pushups
15 Air Squats

To be done 60 minutes before class

Clean & Jerk
1-1-1-1-1-1-1
-Use the heaviest weight you can for each set.

Strict Press
3-3-3-3-3-3-3
-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 Sep WOD – Tuesday 19 September 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

500m Row

 

Then perform:

3 Rounds
10 Power Snatch (115/75lbs)
10 Slamballs

Then perform:

500m Row

PART 1:

To be done 30 minutes before class

For time:
15-12-9
Bar Muscle up
Stone to shoulder

– Goal is to finish under 7 minutes. Males use a stone between 100# – 150#, Females 70# – 100#.

PART 2:

Do Beyond Rx’d programming 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. Compare to 8/22.

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 Sep WOD – Monday 18 September 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

10 Thrusters (95/65lbs)
8 Thrusters (115/75lbs)
6 Thrusters (135/95lbs)
4 Thrusters (155/115lbs)
2 Thrusters (185/135lbs)

Rest 5min

HSPU Challenge

Do Beyond Rx’d programming for the day.

Rest 10 minutes

For time:
40-30-20-10
DB Step up (50#/35#)
Toes to bar

– Goal is to finish in 12 – 15 minutes. Be careful with big sets as this is a “grippy” workout.

For quality:
50 Strict Pull-ups
50 Strict Ring dips
50 Triple unders

– Goal is to complete the reps in as few sets as possible. Compare to (8/23).

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 Sep WOD – Friday 15 September 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 rounds

30sec Toes to Bar
30sec Rest
30sec Pushup
30sec Rest
30sec Strict Pullups
30sec Rest
30sec Clapping Pushup
30sec Rest

To be done 45 minutes before class

“Amanda .45”

For time:
13-11-9-7-5
Muscle up
Squat Snatch (135/95)

– Goal is to finish under 15 minutes, and under 12 minutes if you have good capacity with muscle ups. Steady, consistent sets will pay off in those later rounds and prevent too much slow down from failed reps.

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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14 Sep WOD – Thursday 14 September 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

2 rounds

18 KB weighted Step Ups (16/12kgs)
9 Ring Muscle Ups

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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13 Sep WOD – Wednesday 13 September 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Front Squat
5-5-5-5-5

Do Beyond Rx’d programming for the day.

Rest 20 minutes

5 Rounds for time:
200m DB Farmer carry (60/40)
20 Push ups (hands on DB)
10 DB Push jerks (60/40)

– Goal is to finish as close to 20 minutes as possible. Tackle those farmer carries in smart sets as the grip will fatigue very quickly on this.

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 Sep WOD – Tuesday 12 September 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

8 rounds
Perform 1 round every 2min

3 Shoulder to Overhead (185/125lbs)
6 DB Hang Power Clean (50/35lbs)
9 Deadlift

PART 1:

To be done 45 minutes before class

Deadlift
3-3-3-3-3
– Use the heaviest weight you can for each set.

PART 2:

Do Beyond Rx’d programming for the day.

Rest 20 minutes

As many reps as possible in 12 minutes:
1-2-3-4-5…..
Strict Muscle up
Power clean (225/155)

– Ladder up as high as possible in the rep scheme in 12 minutes. Continuing adding reps after each completed 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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11 Sep WOD – Monday 11 September 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

6 Rounds

200m Run
12 Back Squat (135/95lbs)
6 Hang Power Snatch

PART 1:

To be done 45 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 30 minutes

On the minute for 10 min:
20m Prowler sled sprint (heavy)

– Goal is to have the all-out sprint take 20-25 seconds each time.

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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