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23 May WOD – Tuesday 23 May 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1:
Front Squat
2 – 2 – 2 – 2 – 2
* With 5sec descent

 

Part 2:
21-15-9
Front Squat (115/75lbs)
10-7-5
Over/Unders

Do Beyond Rx’d programming for the day.

Rest 10 minutes

“Tabata”
Deadlift (315/225)
– Score will be the total number of reps you can accumulate over all 8 intervals. Can you beat 50?

Rest 4 minutes

“Tabata”
Front squat (95/65)
– Score here is the lowest number of reps you get on any given round. A great score is 10. Best ever seen is 12. Are you up for the challenge?

3 rounds for quality:
20 back extensions (slow and controlled)

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 May WOD – Monday 22 May 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #7

“Chewbacca”
1km Row
50 Wall Ball (20/14lbs)
50 Box Jumps (24/20-inch)
50 Ring Pushups
50 KB Swing (24/16kgs)
50 MB Clean
1km Row

To be done 45 minutes before class

Back squat (2 second pause at bottom)
5×5
– Use the heaviest weight you can for each set

Snatch balance
5×1
– 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 May WOD – Friday 19 May 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

7 Rounds

45sec Row
15sec Rest
45sec DB Push Press (55/35lbs)
15sec Rest
45sec DB Row in Plank
15sec Rest

PART 1:

To be done 45 minutes before class

Back squat
1 rep max
– Establish a 1 rep max back squat. No more than 3 failed attempts at a weight.

PART 2:

Do Beyond Rx’d programming for the day.

Rest 15 minutes

3 rounds for quality:
15 Bulgarian split squat (each leg, 50/35 DB’s in the front rack position)
15 Good morning (use around 40% of 1RM Back squat)

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 May WOD – Thursday 18 May 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #5

 

Gymnastics
Max Pushup

 

Weightlifting
1 Rep Max Back Squat

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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17 May WOD – Wednesday 17 May 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

For Time:

2 Legless Rope Climb
4 Squat Cleans (205/135lbs)
8 HSPU
16 KB Swings (32/24kg)
32 Pullups
16 Swings (32/24kg)
8 HSPU
4 Squat Cleans (205/135lbs)
2 Legless Rope Climbs

PART 1:
To be done 30 minutes before class

Hang Power Snatch
7×1
– Quickly build to a heavy 1 rep

Split Jerk
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 15 minutes

4 rounds for quality:
15 Strict toes to bar

4 rounds:
30s max calorie Assault bike
– rest 90 seconds –

– Goal is to get 15-20 calories or more on each interval

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 May WOD – Tuesday 16 May 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1:
Find a Heavy 5 rep Deadlift

Part 2:
Deadlift Ladder (Use 75-80% 5 rep weight)
1…2…3…4
As far as they can go unbroken

PART 1:
To be done 30 minutes before class

Bench
5×3
– Warm up to a heavy 3 and try to hold that weight across all 5 working sets.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 10 minutes

“AGOQ 1”
For time:
100 DB Snatch (alternating, 50/35)
80 cal Row
60 Burpees over bar
40 Muscle ups

– Goal is to see how many muscle ups you can get before the 20 minute cap. Can you finish all 40? Good scores are over 30 reps of muscle 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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15 May WOD – Monday 15 May 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 Rounds

1min Plate OH Hold (45/25lbs)
12 Plate Overhead Walking Lunges
15 Plate Squats
18 Plate Lateral Jump Overs

 

To be done 45 minutes before class

Front Squat
10-8-6-4-2
– Use the heaviest weight you can for each set

“AGOQ 3”
For time:
21-15-9
Shoulder to Overhead (135/95)
Chest to bar Pull ups

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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12 May WOD – Friday 12 May 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 12min

15 Deadlift (155/105lbs)
12 Hang Power Clean
9 Push Jerk

PART 1:
To be done 30 minutes before class

Clean
2-2-2-2-2
– Build to a heavy double for the day.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 15 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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11 May WOD – Thursday 11 May 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #4

5km Row / Run

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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10 May WOD – Wednesday 10 May 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Overhead Squat
5-5-5-5-5

 

Press
5-5-5-5-5

Part 1:

Do Beyond Rx’d programming for the day.

Rest 15 minutes

3 rounds for time:
40 double unders
30 GHD sit ups
20m HS walk
10 Thrusters (135/95)

– Goal is under 10 minutes, if you are proficient with HS walking. No cap on this today though, so get through the HS walk no matter how many attempts or how long it takes.

PART 2:
Later in the day

For time:
5K Row time trial

– Re-test your 5K row 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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