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03 Oct WOD – Tuesday 3 October 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Split Jerk
3 – 3 – 3

 

Do the gym programming (RX’d or competitor) for the day.

Rest 10 minutes

For time:
40-30-20-10
GHD Sit up
Wallball (30#/20#)

Rest 10 minutes

For time:
40-30-20-10
DB Snatch, alternating (50/35)
Hip extension

– Goal is to finish each couplet under 10 minutes. The wallball and DB snatches should be unbroken.

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 Oct WOD – Monday 2 October 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 Rounds

Min 1: 15/10cal Row
Min 2: 20 Box Jumps (24/20″)
Min 3: 15 Chest to Bar Pullup
Min 4: 20 Russian KB Swing (32/24kg)

PART 1:
COMPETITOR
To be done 30 minutes before class

Front Squat
2-2-2-2-2-2-2
– Use the heaviest weight you can for each set.

PART 2:
COMPETITOR
Do the gym programming (RX’d or competitor) for the day.

Rest 30 minutes

4 rounds for individual times:
800m Run
– Rest 4 minutes between rounds

– Goal is to maintain the fastest times across all 4 rounds, as your slowest time is your score.

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 Sep WOD – Friday 29 September 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

30 Power Clean (155/115lbs)
20 Jerk
15 Power Clean and Jerk

PART 1:

To be done 45 minutes before class

Back Squat
5-3-1-1-3-5
– Use the heaviest weight you can for each set.

PART 2:

Do Beyond Rx’d programming for the day.

Rest 30 minutes

3 rounds for time:
500m Row
15 HS push ups, deficit (8”/4”)
3 Legless Rope climbs

– Goal is to finish under 12 minutes. It will be tempting to coast on the rower, stick to a good pace and be smart with your sets on the HS push ups.

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 Sep WOD – Thursday 28 September 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Back Squat
5-3-1-1-3-5

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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27 Sep WOD – Wednesday 27 September 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

100 KB Swing (32/24kg)
Every time you put the KB down, perform 100m Front rack walk with KB

Rest 2min

800m Waiters Carry with KB
Every time you put the KB down, perform 10 KB Swings

PART 1:

To be done 30 minutes before class

For time:
21-15-9
Front squat (185/125)
GHD sit up with Med-ball (14#/10#)

– Goal is to finish under 6 minutes. There should be minimal breaks on each movement, so scale down the loading if necessary.

PART 2:

Do Beyond Rx’d programming for the day.

Rest 30 minutes

3 rounds for time:
200m Odd object carry

– Goal is to find a heavy, awkward object and carry it 200m. Rest as needed between efforts. Compare to 8/19, use a heavier object, carry it in a different style, or the same from last time and go faster.

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 Sep WOD – Tuesday 26 September 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

WOD

1-2-3-4-5-6-7-8-9-10
Thrusters

10-9-8-7-6-5-4-3-2-1
Strict Pullups

Finisher

50 x “twofer” wall balls

Do Beyond Rx’d programming for the day.

Rest 30 minutes

3 rounds for quality:
10 Stiff-leg Deadlift (185/125)
20 Back squat (185/125)
30 Walking lunges – Back rack (185/125)

– Goal is to finish each round, setting the barbell down as little as possible. Rest as needed between rounds.

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 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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