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27 Jul WOD – Thursday 27 July 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 2 minutes.

2 Pause Front Squat + 3 Front Squat @ 70%
2 Pause Front Squat + 2 Front Squat @ 75%
1 Pause Front Squat + 1 Front Squat @ 80%
1 Pause Front Squat + 1 Front Squat @ 85%
1 Pause Front Squat + 1 Front Squat @ 90%
*Pause is a 3 sec hold at the bottom.

 

WOD: Partner Throwdown!
Partner “Larry”
15-12-9-6-3
Synchro Front squats (50/35kg)
Synchro Bar-facing burpees
100m Farmers Carry (2×24/16) **carry each
after each round (Switch as desired on carry)

 

U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a fire fight on July 1, 2010, while serving as Fire Team Leader, 3d Squad, 81 Millimeter Mortar Platoon, Weapons Company, Third Battalion, First Marines, Regimental Combat Team 7, FIRST Marine Division (Forward), I MEF (Forward) in Helmand Province, Afghanistan.

 

Target Time: 15:00-20:00 minutes
Time Cap: 22 minutes

 

How to Pace:
STEADY! Hero Workout! But this time, we are performing it with a partner. What better way to spend a Friday than with a buddy and a gut-punching workout? Remember, these are meant to suck, push through, and communicate. Plan for a moderate and strategic effort that allows both of you to keep a consistent pace, then not slow down any at the end.
How it should Feel:
LACTIC ACID PARTY! A lot of legs and heavy breathing here. Stay calm, take the first few rounds steady, and then when you see the light at the end of the tunnel then, it’s time to push.

 

WORKOUT STRATEGY & FLOW
Front Squat: Weight should be light (under 50% of 1RM) where reps could be completed unbroken across rounds, or very close to unbroken. The synchronization happens when both athletes reach the top of the squat. Practice before starting and try to squat clean the first rep for some smooth and quicker sets. Stay calm through these, don’t pump them out to blow up on the burpees.
Bar Facing Burpee: Be steady here and ensure this is paced by the slower athlete. Both chests have to be on the ground together before going over the bar into the next rep.
Sandbag Bear Hug Carry: Bag is lighter than normal, but the distance is longer. Try and split into 2-4 sets with quick transitions. Communicate, and don’t go for broke.

 

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 Jul WOD – Wednesday 26 July 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 1 minute 30 seoncds.

1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 65%
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 65%
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 70%
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 75%
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 80%

 

WOD: For time
50 Wall Balls (20/14) (10’/9′)
30 GHD Sit Ups
50/40 Calorie Row
30 GHD Sit Ups
50 Wall Balls (20/14) (10’/9′)

 

 

Target Time: sub 10 minutes
Time Cap: 15 minutes

 

How to Pace:
PAIN CAVE! We want you to dig in deep on this one. It’s all movements we are very familiar with, so strap in tight, hold steady through the row, and try to only rest between the movements.
How it should Feel:
GASSY and/or MUSCULAR ENDURANCE! Make it so the tank is completely empty after that final wall ball hits the target.

 

WORKOUT STRATEGY & FLOW
Wall Balls: Go in with a bit of a reckless mindset on these. Don’t settle for anything less than as few sets as possible for you. If you’ve never tried a set of 50 unbroken then today is the day! Don’t let these get mentally tougher than they are. You got this! Roll the shoulders out and breathe on every rep.
GHD’s: Non-stop, but with a semi-recovery pace, so you can transition quickly is the goal. This means staying steady and pausing for half a second at the top to breathe and keep the heart rate somewhat calm.
Row: Moderate-push pace effort (~80%). If you pace the GHDs correctly on both ends then we should be able to give a solid effort here. Breathe through the motion and slow down the final 5 calories.

 

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 Jul WOD – Tuesday 25 July 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 1 minute 30 seconds.

5 Seated Double Dumbbell Strict Press @ 65%
5 Seated Double Dumbbell Strict Press @ 70%
5 Seated Double Dumbbell Strict Press @ 75%
5 Seated Double Dumbbell Strict Press @ 80%
5 Seated Double Dumbbell Strict Press @ 85%
*5 Barbell Behind the Neck Push Press after each set.

 

**Superset between Shoulder Press and Deadlifts

 

*Do a set every 1 minute 30 seconds.
5 Deadlift @ 75%
5 Deadlift @ 80%
5 Deadlift @ 85%
5 Deadlift @ 85%
5 Deadlift @ 90%


WOD: 3 Rounds

21/18 Calorie Row / 15/12 Calorie Assault Bike
12 Deadlifts (90/55kg)
9 Box Jump Overs (24/20)

 

– rest 3 minutes –

 

For time:
27 Box Jump Overs (24/20)
36 Deadlifts (90/55kg)
45/36 Calorie Assault Bike / Row

 

Target Time workout 1: 5-6 minutes
Target Time workout 2: 6-7 minutes
Time Cap workout 1: 8 minutes
Time Cap workout 2: 9 minutes

 

How to Pace:
STEADY! Into a GRIND! We have a fun 2-part workout here where we get the heart rate going with a quick 3-rounder and finish with a gut check chipper. Don’t be baited early on and sprint through the first part. A 3 minute rest won’t be enough to save you if you come out way too hot. Keep moderate pacing and consistent round times on part one while staying steady with a push to the end on part 2.

How it should Feel:
LACTIC ACID PARTY! Ouch town! Population = you for your posterior chain and lungs!

 

WORKOUT STRATEGY & FLOW
Assault Bike: We want to keep a moderate pace on both bikes (~75-80%). Use your arms a little more today to help keep the legs at bay. Tamper down the final 2-3 calories of the bike for part one to prepare for the bar. Part 2, settle into a steady pace and save the push for the final 8-10 calories.
Deadlifts: Lightweight on the bar (50% or less of 1RM) where the sets of 12 can be completed unbroken while the chipper can be split into 4 sets at most (ideally 2-3). Stay tight and make sure to reach full extension at the top.
Box Jump Overs: Stay low and stay moving. We want these to be as close to non-stop as possible. Give a little more on that first jump to see where your legs are at physically.

 

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 Jul WOD – Monday 24 July 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 1 minute 30 seconds.

5 Back Squat @ 65%
5 Back Squat @ 70%
5 Back Squat @ 75%
3 Back Squat @ 80%
3 Back Squat @ 85%
3 Back Squat @ 90%

 

WOD: 5 Sets
220m Run / 300m Row
10 Shoulder to Overhead (60/45kg)
5 Ring Muscle Ups/ 8 Chest-2-bar/ 10 Ring Rows
– Rest 90 seconds between sets –

 

Target time each set: sub 2 minutes 30 seconds
Time Cap each set: 3 minutes 30 seconds

 

How to Pace:
CHALLENGE! Take the first set a little more moderate to see how your shoulders handle the workload. If you get through the muscle ups and feel like you have more to give, then increase the intensity just a bit the next set. If not, then back off the run a touch, and use the time between movements to recover and try to hold bigger sets. We want consistency and similar set times across.

How it should Feel:
MUSCULAR ENDURANCE and/or GASSY!! Be mindful of arm fatigue early on. Once your upper body begins to get pumped, the muscle ups will become a lot less fluid. We are working our faster run pace into a barbell and gymnastic movement that we can potentially hold unbroken, with the built in rest.

 

WORKOUT STRATEGY & FLOW
Run: pacing should be moderate to fast (85%) with the goal to finish around 65-75 seconds. Don’t come out sprinting by any means, but with a challenging pace that can be replicated. Shake out the arms the final 25m before approaching the bar.
Shoulder to Overhead: Moderately lightweight where all 10 reps can (will) be completed unbroken across all sets. We recommend a Push Jerk to help save the shoulders. Be efficient and breathe through the motion.
Ring Muscle Ups: Unbroken would be ideal, so be sure your upper body is ready to go to work from the shoulder to overhead. Use a big kip and explosive hips on every rep.

 

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 Jul WOD – Saturday 22 July 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 2 minutes.

1 Pause Front Squat + 2 Front Squat @ 70%
1 Pause Front Squat + 2 Front Squat @ 75%
1 Pause Front Squat + 2 Front Squat @ 80%
1 Pause Front Squat + 2 Front Squat @ 85%
1 Pause Front Squat + 2 Front Squat @ 85%

*Pause Front Squat is 3 seconds in the bottom of the squat.

 

WOD: 4 Rounds
8 Bar Muscle Ups
15 Front Squats (52/35)
9m Handstand Walk

How to Pace:
PAIN CAVE! We want you to be aggressive with how you approach each station. Figure out a strategy that allow you to stay in attack mode through the 4 rounds. This should look like a high-intensity workout.
How it should Feel:
LACTIC ACID PARTY! You both should be on the ground after this one. Go harder than you think, it goes by fast.

 

WORKOUT STRATEGY & FLOW
Bar Muscle Ups: 2-3 sets, After the handstand walk, you should run to the pull-up bar.
Front Squats: Lightweight (-50%), so squat clean that first rep and get right to it. don’t you dare break up these sets.
Handstand Walk: shake out the arms quickly, take a deep breath, and get to work. The distance is short, so unbroken is all we ask.

 

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 Jul WOD – Friday 21 July 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 1 minute and 30 seconds.

10 Dumbbell Bench Press @ 65%
10 Dumbbell Bench Press @ 75%
8 Dumbbell Bench Press @ 80%
8 Dumbbell Bench Press @ 85%
6 Dumbbell Bench Press @ 90%
*10 Speed Push Up after each set.

Superset:
Double Kettlebell Reverse Lunges x2 KB
Perform 10 reps in total alternating each side after each round of Bench Press

 

 

WOD: 30 Minute AMRAP
5 Strict Pull Up
10 Hand Release Push Up
500m Run/ Row

 

How to Pace:
CHALLENGE! Into a STEADY! Effort. These workouts are always meant to be tough, so wear your work boots and tell your family you will be at the office late.
How it should Feel:
MUSCULAR ENDURANCE! Into straight CARDIO! First, we blow up the upper body, and then we feast on our legs for dessert.

 

WORKOUT STRATEGY & FLOW
Strict Pull Ups: Starting with strict pull-ups is no easy task.
Hand Release Push Ups: After all the pulling, it’s time to push.
Run: Pacing here needs to be moderately-steady (70%).

 

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 Jul WOD – Thursday 20 July 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 1 minute and 30 seconds.

1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch @ 60%
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch @ 65%
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch @ 70%
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch @ 70%
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch @ 75%

Snatch =squat snatch

 

 

WOD: AMRAP 20 Minutes
500m Row
15 Burpees over bar
400m Run
15 Burpees over bar

 

How to Pace:
STEADY! You have to be in it for the long haul here. Think moderate pacing (70-75%) while aiming for consistent round times. Every station needs to be approached the same, JUST KEEP MOVING!
How it should Feel:
20 minute sweat-fest where you will look like you just got done swimming. Make sure you hydrate before and after.

WORKOUT STRATEGY & FLOW
Row: Pacing is moderately-steady (75%) while aiming to stay under 2:00/2:10 (Men/Women). The first 100m of every row after round 1 should be a slight recovery before dialing in. Focus on long, strong pulls while allowing the lowing to work before finishing with your arms.
Burpee Over Bar: Smooth and steady, so don’t over-pace early on and down like a sinking ship. Stay steady, stay low, and avoid tripping. A great pace would be keeping these under 90 seconds.
Run: Like the rower with pacing and also using the first 50-100m to recover your heart rate before getting up to your pace (moderate). Relax your arms and focus on steady breathing pattern.

 

 

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 Jul WOD – Wednesday 19 July 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 2 minutes.

A
10 Barbell Strict Press @ 65%
8 Barbell Strict Press @ 70%
6 Barbell Strict Press @ 75%
4 Barbell Strict Press @ 80%
2 Barbell Strict Press @ 85%
*10 Double Dumbbell Push Press after each set.

B
3 Sets
10 Strict Pull Ups (light/moderate weight if possible)
10 Seated Alternating Dumbbell Curl (each side)
– rest 90-120 seconds between sets –

 

WOD: 3 Rounds
30 Alternating Dumbbell Snatches (22.5/15)
30 Toes to bar

 

How to Pace:
STEADY! And GRIND! Through the rounds. This is a going-to-work type workout where you must accept it will hurt. Be aggressive but also be mindful of potential burnout from grip fatigue. Try and keep similar round time across.
How it should Feel:
GRIPPY! You are going to be holding something the whole time. Get your head right before starting because we want to see what you are made of here.

 

WORKOUT STRATEGY & FLOW
Dumbbell Snatch: I don’t care what you are thinking, these need to be unbroken. Be smooth through the transitions, relax the none working hand, be overly aggressive with your hips, and breathe!
Toes to Bar: We highly advise breaking these up regardless of your threshold. Think 2-3 sets early on and try to keep the rest between sets short and sweet. Don’t get caught living in the chalk bucket.

 

 

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 Jul WOD – Tuesday 18 July 2023

CROSSFITREST AND RECOVERY

Strength & Skill

Clean Complex:
1 Power Clean
1 High Hang Squat Clean
1 Front Squat

 

WOD: THE SOWETO PROJECT, MANDELA DAY CHALLENGE

67 Rounds
1 Clean (60/ 45)
1 Burpee over 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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17 Jul WOD – Monday 17 July 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 2 minutes.

1 Pause Back Squat + 4 Back Squat @ 65%
1 Pause Back Squat + 4 Back Squat @ 65%
1 Pause Back Squat + 3 Back Squat @ 70%
1 Pause Back Squat + 3 Back Squat@ 80%
1 Pause Back Squat + 3 Back Squat @ 80%

*Pause for 2 seconds in the bottom of the squat

 

WOD: EMOM x 7 (21:00)
Minute 1: 6 Clean and Jerks (60/42)
Minute 2: 12 Wall Balls
Minute 3: 24 Crossover Single Unders or (48 Double Unders)

 

How to Pace:
CHALLENGE! Workouts like this are great for building skills but also help build capacity. Aim for consistency on sets and rest time.
How it should Feel:
CARDIO! Everything is doable with a non-stop effort. Enjoy the rest and be ready to work at the top of each minute.

WORKOUT STRATEGY & FLOW
Power Clean + Push Jerk: Weight should be moderately-light (-50%), where all 6 reps can be completed unbroken every round. Don’t get fixated on speed, but try and focus on being efficient and fluent with the motion. Smooth is fast, fast is smooth.
Wall Balls: Same weight we always use, but height goes up 12”. Regardless we still want to see unbroken sets across. Try and keep your feet planted while generating power through your hip drive.
Crossover/Double Unders: Choose a version that allows you to stay unbroken and keep the stress level 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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