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17 Aug WOD – Thursday 17 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

EMOM 20min

 

1 squat snatch

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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16 Aug WOD – Wednesday 16 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

80 pullups
Every time you break, perform 5 over/unders 
40 chest to bar pullups
Every time you break, perform 5 over/unders
20 strict pullup
Every time you break, perform 5 over/unders

PART 1:

To be done 30 minutes before class

On the minute for 20 minutes:
1 Clean & Jerk
– Build in weight across the 20 minutes. Compare to 7/31.

PART 2:

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. How far can you go without setting the KB down?

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 Aug WOD – Tuesday 15 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

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

Clean  & Jerk
Strict HSPU
Parallel ring row

PART 1:

To be done 45 minutes before class

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

PART 2:

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

Rest 10 minutes

For time:
50m HS Walk

– Goal is to complete as fast as possible and in as few breaks as possible.

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 Aug WOD – Monday 14 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1:
bench press
3 x 8 reps

 

Part 2:
10 DB thrusters (50/35lbs)
20 lateral box jump overs (24/20″)
30 DB thrusters
60 double unders

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

Rest 15 minutes

3 rounds for quality:
25 Hip extensions
2 Rope climbs (L-sit)

– Hold a (25/15lb) plate on the hip extensions to add difficulty. The rope climbs will start and finish in the seated position. Compare to 7/7.

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 Aug WOD – Friday 11 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 rounds

12 toes to bar
9 burpee box jump (20″)
6 bar muscle ups

PART 1:

To be done 30 minutes before class

Hang Power Clean
2-2-2-2-2-2-2
-Use the heaviest weight you can for each set.

PART 2:

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

Rest 20 minutes

8 rounds for time:
200m Sprint (50m, down & back, down & back)
-rest 2 minutes

– Goal is to finish each round in under 1 minute or faster. Be quick, with short steps, during the change of direction.

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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10 Aug WOD – Thursday 10 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Tabata

Row (in metres)
Handstand hold
Row

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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08 Aug WOD – Tuesday 8 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 rounds

200m plate run (25/15lbs)
25 double unders
max set push press (95/65bs)

PART 1:

To be done 30 minutes before class

Hang Power Snatch
2-2-2-2-2-2-2
– Use the heaviest weight you can for each set.

PART 2:

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

Rest 20 minutes

5 Rounds for time:
30/25 cal Assault Bike
-rest 2 minutes

– Goal is to finish each round in under 1 minute. The closer you can get the RPM’s to 100 the faster the calories will accumulate.

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 – Monday 7 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1:

Work up to a heavy 1 rep deadlift

 

Part 2:

1 deadlift
EMOM 20min

PART 1:

To be done 30 minutes before class

For time:
30 strict Muscle-ups

– Goal is to finish under 10 minutes, with great times being under 5 minutes. 15 minute cap.

PART 2:

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

Rest 10 minutes

4 Rounds for time:
25 GHD sit ups
3 Rope climbs (15ft.)
400m run

– Goal is to finish under 14 minutes. Consider scaling the GHD to the parallel range of motion if you haven’t been on it in a while.

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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04 Aug WOD – Friday 4 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1: power snatch
1-1-1

 

Part 2: 1 power snatch
EMOM 20min

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

Rest 15 minutes

For time:
70 Burpees
-then-
7 Rounds:
7 Deadlift (165/115)
7 Box jump (24”/20”)
-then-
7 Rounds
7 Power Snatch (75/55)
7 Ring dip
-then-
70 cal Row

– Goal is to finish under 18 minutes. Stay moving with a consistent pace and don’t come out too fast on the burpees!

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 – Thursday 3 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

90sec ring pushup hold
40 db step ups (db’s by side) (45/25lbs)
30 wall ball (20/14lbs)
20 box around the worlds

1min parallette l-sit hold
30 db step ups (db’s by side)
20 wall ball
10 box around the worlds

30sec ring pushup hold
20 db step ups (db’s by side)
10 wall ball
5 box around the worlds

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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