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28 Mar WOD – Thursday 28 March 2024

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 2 minutes.

8 Tempo Front Squat @60-65%
8 Tempo Front Squat @60-65%
8 Tempo Front Squat @60-65%
8 Tempo Front Squat @60-65%

**Tempo: 3:0:X:1 AKA 3 sec down, 0 sec pause, Xplode up, 1 sec at top.

***Build off feel. Keep a little in the tank.

 

WOD: 10 Rounds of Mini Nate

1 Ring Muscle Up/ Bar MU/ 2x C2B
2 Handstand Push Ups/ 4x HR
4 Kettlebell Swings (32/24)

 

-into-

 

5-4-3-2-1
Front Squat (100/70) (clean from Floor)
Box Jump (40/32)

 

TARGET SCORE
Target Time: sub 20 minutes
Time Cap: 24 minutes

 

STIMULUS and GOALS
How to Pace: STEADY into GRIND!! We have quick rounds of Nate to start so don’t come out too hot because you have a long way to go. Once you get into the front squat/box jump portion the grind will start.

How it should Feel: MUSCULAR ENDURANCE and LACTIC ACID PARTY! The first 10 rounds of Nate won’t be terribly hard but they will play a part in how you get through those front squats and box jumps. Be ready for the hurt to really settle in there.

 

WORKOUT STRATEGY & FLOW
Ring Muscle Up: It’s just 1 rep! Be fluid and aim to attack it quickly.

Kipping Handstand Push Up: Similar idea as the muscle ups. Really focus on your breathing here so that you don’t exhaust your core more than it needs to be.

American Kettlebell Swing: Really focus on using those hips here and not making it lower back. Hinge at the hips and keep your core engaged!

Front Squat – These are from the ground: Squat clean that first rep and then just try to keep going without having to put the bar down. A quick pause at the top to settle/steady yourself will help a lot.

Box Jump: Be diligent here. The legs are going to feel heavy and we don’t want to fail a 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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27 Mar WOD – Wednesday 27 March 2024

CROSSFITREST AND RECOVERY

Strength & Skill

 

Strength A:
*Do a set every 1 minute and 30 seconds.

5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE
5 Tall Jerk @4-5/10 RPE

*Rest as needed between sets.

**Light, focus on foot work and speed.

Between Tall Jerks Superset with Bent Over Rows

 

Strength B:
*Do a set every 2 minutes.
8 Supinated Grip Bent Over Barbell Row @7-8/10 RPE
8 Supinated Grip Bent Over Barbell Row @7-8/10 RPE
8 Supinated Grip Bent Over Barbell Row @7-8/10 RPE
8 Supinated Grip Bent Over Barbell Row @7-8/10 RPE

 

WOD: For time

5-4-3-2-1-2-3-4-5
Wall Walks
15-12-9-6-3-6-9-12-15
DBL KB/ DB Deadlifts (2×32/24) after each set

 

TARGET SCORE
Target Time: 11-13 minutes
Time Cap: 16 minutes

 

STIMULUS and GOALS
How to Pace: GRIND! Moderate, with steady pacing throughout. Approach each movement at a pace that allows you to flow from one to the next. Be smart on the descending rep pace to allow for a repeatable or slightly faster effort on the climb. that can be maintained through the finish.

How it should Feel: MUSCULAR ENDURANCE! Your shoulders and hands will not get a break until the job is done. Treat them right and roll them out afterward.

 

WORKOUT STRATEGY & FLOW
Wall Walk: The goal should be to touch and go a few reps and then rest slightly at the bottom of each rep going forward.

KB/ DB Deadlift: The weight is supposed to be challenging but still doable for unbroken sets. Tilt the heads of the dumbbells down and keep the feet moving. Please adjust as needed to meet the intended stimulus.

 

 

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 Mar WOD – Tuesday 26 March 2024

CROSSFITREST AND RECOVERY

Strength & Skill

10 Minutes (one set every minute)
3 Low Hang Power Clean @60% 1RM Clean

*Touch and Go from below knee.
**Focusing on efficiency and speed.

 

WOD: 3 Rounds
2 Rope Climbs / Sit to Stand/ Ring Rows
10 Box Get Overs (48/40)

 

-rest 2:00-

 

2 Rounds
3 Rope Climbs
15 Box Jump Overs (30/24)

 

-rest 2:00-

 

1 Round
6 Rope Climbs
30 Box Jump Overs (24/20)

 

STIMULUS and GOALS
How to Pace: CHALLENGE into SPRINT! Descending rounds, climbing rep schemes with decreasing skill. Ideally, the intensity should be the same or slightly sped up, so try to see if your times can get faster as the transitions go down.

How it should Feel: GASSY with some MUSCULAR ENDURANCE! There was a lot of pounding up and down. Control your heart rate and stay aggressive.

 

WORKOUT STRATEGY & FLOW
Rope Climb: Pacing on all 3 workouts with these should be smooth and steady. Don’t burn these down so you are completely whipped when going into the box jump overs. Aim for BIG pulls with your feet getting close to your hands even if it slows down your overall speed today.

Box Get Overs: No Burpee here. Just get up and over. Stay aggressive and avoid over-pressing with your arms to save the arms for the rope climbs

Box Jump Overs: Height starts off and then goes down on the last workout. Pacing should be the same on both while aiming to step or hop down on each rep. Don’t rebound these; it’s not worth the risk of injury.

 

Flow
2 Rope Climbs, 10 Box Get Overs, 2 Rope Climbs, 10 Box Get Overs, 2 Rope Climbs, 10 Box Get Overs
-rest 2:00-
3 Rope Climbs, 15 Box Jump Overs, 3 Rope Climbs, 15 Box Jump Overs,
-rest 2:00-
6 Rope Climbs, 30 Box Jump Overs

 

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 Mar WOD – Monday 25 March 2024

CROSSFITREST AND RECOVERY

Strength & Skill

Do a set every 1 minute and 30 seconds.

8 Tempo Incline KB or DB Bench Press @7-8/10 RPE
8 Tempo Incline KB or DB Bench Press @7-8/10 RPE
8 Tempo Incline KB or DB Bench Press @7-8/10 RPE
8 Tempo Incline KB or DB Bench Press @7-8/10 RPE

 

*Max Push Back Levers/ Or Pull UPs/ Or Ring Rows after each set of Bench

 

**Tempo is 3:0:X1 AKA meaning 3 sec down, 0 sec pause, explode up, 1 second pause at the top
***You can use dumbbells if needed for more appropriate loading but ensure you get a good stretch at the bottom and squeeze your pecs at the top.

 

WOD: 3 Rounds
27 Air Squats
21 GHD Sit Ups/ Anchored Situps
15 Deficit Push Ups (on 10/15kg plates) (OR Ring)

 

-rest 3 minutes-

 

3 Rounds
27 Air Squats
21 Toes to bar
15 Ring Dips/ Box dips

 

TARGET SCORE
Target Time each set: sub 7 minutes
Time Cap each set: 9 minutes

 

STIMULUS and GOALS
How to Pace: STEADY! Stimulus is moderate, consistent pacing across the entire workout. Upper, lower, and the mid-line will be heavily challenged today through this bodyweight wrecker.

How it should Feel: GASSY and/or MUSCULAR ENDURANCE! Challenge yourself to see if you can replicate or get faster on the second part.

 

WORKOUT STRATEGY & FLOW
Air Squats: Think smooth and steady; don’t try to pump these reps out. Keep the arms relaxed and breathe through the motion.

GHD Sit-Ups: Pacing should be smooth and steady while trying to stay non-stop. Be aggressive with your hip drive.

Deficit Push-Ups: We recommend breaking these into 3-5 quick reps at a time to avoid reaching muscle failure. You should shake out your shoulders early and often and be wise about when to break and rest.

Toes to Bar: A great goal would be 1-2, but given the total core volume, it might be wise for some to break into 3 sets.

Kipping Ring Dips: Same approach at the deficit push-ups. Break into 2-3 sets and don’t push to failure. You can kip on these.

 

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 Mar WOD – Friday 22 March 2024

CROSSFIT

WOD: For time
1-2-3-4-5-6-7-8
Squat Cleans (225/145)
Wall Walks

 

TARGET SCORE
Target Time: sub 10 minutes
Time Cap: 15 minutes

 

STIMULUS and GOALS
How to Pace: STEADY into PAIN!!! moderate and sustainable pace that allows you to move consistently through the ascending rep schemes. Ascending is always tough to gauge, so know not to come out hot through the short sets only to implode and get stuck standing around. Every rep should be mirrored in pacing and movement.

How it should Feel: MUSCULAR ENDURANCE into PAIN CAVE!!! Legs and shoulders will be scheming on those last two sets. Don’t give in, finish strong.

 

WORKOUT STRATEGY & FLOW
Squat Cleans: Weight should be around 65% of 1 rep max. You should be able to perform consistent singles with little to no rest between reps. We want these to be “snappy” and not drawn out.

Wall Walks: The goal should be to touch and go a few reps and then rest slightly at the bottom of each rep going forward.

 

Strength & Skill:

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality
12 DB Snow Angel Raise @ moderate weight – maintain quality
10 DB Reverse Flys
10 DB Standing Curls each side

-Rest 3 min between rounds-

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20 Mar WOD – Wednesday 20 March 2024

CROSSFIT

WOD: 2 sets (set 1 @75%, set 2 @80%)
14/11 AB/ Row 250/ Run 220
14 Overhead Squats (40/30)
7 Rope Climbs
14 Overhead Squats (40/30)
14/11 AB/ Row 250/ run 220

-rest 3 minutes between sets-

 

TARGET SCORE
Target Time each set: 3-4 minutes
Time Cap each set: 5 minutes

 

STIMULUS and GOALS
How to Pace: CHALLENGE! Nice little chipper that we will go through twice. Reps and weight are manageable enough where effort should be non-stop. The rest is long enough to where intensity should be amplified on the final set.

How it should Feel: PAIN!!! Test out the first set with a test pace approach and then it’s time to light the lungs up with set 2.

 

WORKOUT STRATEGY & FLOW
Run/Row/Bike: It’s short, the first should be the primer where you push, but wind down the final 2-3 calories for a smooth exit. Second should have a strong, sprint type finish to the end (85%).

Overhead Squat – MUST come from the ground: Weight is light-moderate (-50%) where both sets should be unbroken. Squat snatch right into it, breathe through each rep and move.

Rope Climb: It is a bear in the middle here! Make sure you utilize your core, effective foot position and a strong pull!

 

Strength & Skill:

4-6 Sets at moderate pace:
10 Back Squats (at 40-50% of 1RM)
10 x DB Reverse Lunge
20/16 Calorie Standing Bike Erg/ Sled Push
Partner Piggy Back Carry 100m (50m+50m)

Rest 2-3 min between sets

 

Share and alternate Reverse Lunges and Back Squats with partner. Both working on either movement while the other also works.

Piggy Back Carry. share the distance of 100m. Change as often as you like

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19 Mar WOD – Tuesday 19 March 2024

CROSSFIT

WOD: 3 sets
10 Sandbag Cleans (70/35kg)/ DB Power Clean 30/22.5kg
20 GHD Sit Ups/ Anchored Situps
30/24 Calorie Ski/ Row
-rest 1:1 between sets-

 

-straight into-

 

3 sets:
10 Double Dumbbell Deadlifts (2×30/22.5)
20 Toes to Bar
30/24 Calorie Row/ Ski
-rest 1:1 between sets-

 

TARGET SCORE
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes

 

STIMULUS and GOALS
How to Pace: STEADY! This workout is designed to test your core and grip endurance through vigorous hinge-dominant movements. Controlling your breathing and cadence will the key to sustaining or increasing pacing across sets.

How it should Feel: MUSCULAR ENDURANCE and GASSY! After the first two movements that ski/row is going to start to feel like a baseball bat to the stomach.

 

WORKOUT STRATEGY & FLOW
Sandbag Clean to Shoulder: Moderate-heavy weight where the goal should be to stay aggressive while completing 1 rep every 3-5 seconds.

GHD Sit Up: Non-stop while giving a slight pause at the top to breathe.

Ski / Row: Pacing should be moderately fast while using the first few calories to groove in. Breathe through the motion and focus on using total body. Try and finish under 1:45 for each ski/row.

Dumbbell Deadlift: Weight is on the heavier side so these will become more challenging if you aren’t keeping good form. Focus on a vertical torso and breathing.

Toes to Bar: No more than 3 sets here. It will be tough to judge where your abs are at. Regardless, stay aggressive on the sets and focus on a strong kip every rep.

 

Strength & Skill

4 Rounds

10 Strict Pullups Max Reps – maintain quality
8-10 Heavy Ring Rows
10 Standing KB Crush Grip Bicep Curl @ moderate weight – maintain quality
Alternating Tall Plank Knees to Elbows 12 each side
Alt hands to toes 12 each side

-Rest 2-3 min between rounds-

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18 Mar WOD – Monday 18 March 2024

CROSSFIT

WOD: 4 Rounds
9 Ring Muscle Ups/ Bar Muscle Ups/ Chest-2 Bar/ Ring Dips
220m Run/ 250m Row or Ski/ 14 Cal AB
15 Strict Handstand Push-Ups/ Kipping HSPU / Hand Release Pushups
18 Pistols/ 18 Goblet Squats

 

TARGET SCORE
Target Time: 13-15 minutes
Time Cap: 17 minutes

 

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! Time to get gymnasty in this 4-round total body wrecker. Be strategic early on with the sets and use the lower body movements to recover the shoulders/arms to sustain a consistent work flow.

How it should Feel: GASSY and/or MUSCULAR ENDURANCE! Approach the first round a little cautious to see how the arms do, then make adjustments.

 

WORKOUT STRATEGY & FLOW
Ring Muscle Ups: 1-2 sets is where we want to live. Make sure to take a few second before jumping up and be overly explosive with your hips.

Run: Smooth and steady while focusing on keeping your arms relaxed.

Strict Handstand Push Ups: 1-3 sets, look to break these up sooner than you think if muscle up pose a challenge. Don’t smoke your triceps!
Scale these to either: Strict Box Handstand Push Ups OR Pike Push Ups

Pistols: Like the run use this as an opportunity to recover your upper body. Find your balance early and try to stay as close to non-stop as possible.

 

Strength & Skill

4-5 Rounds

10 Barbell wide grip Bench Press @ 8-12 reps max
Max Reps Narrow Pushups
DB Pull Overs x 10-12
Box Dips x 10-12
Alt Elbows 12 each side
45sec elbow Plank hold
-Rest 2-3 min between rounds-

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14 Mar WOD – Thursday 14 March 2024

CROSSFITREST AND RECOVERY

WOD: AMRAP 20 Minutes (at easy/moderate recovery pace)
100m Single Arm Kettlebell Farmer’s Carry (24/ 16) (each side)
32/24 Calorie Air Bike/ 480m Run/ 500m Row
100m Single Arm Kettlebell Front rack Carry (24/ 16) (each side)
32/24 Calorie Air Bike/ 480m Run/ 500m Row
100m Single Arm Kettlebell OVH Carry (24/ 16) (each side)
32/24 Calorie Air Bike/ 480m Run/ 500m Row

 

TARGET SCORE
NO target score! Just move through easily and moderately.

 

STIMULUS and GOALS
How to Pace: STEADY! This is another longer, moderate piece designed to promote recovery, create blood flow, make you sweat, and help with soreness.

How it should Feel: CARDIO! And some MUSCULAR ENDURANCE! Do NOT hold high intensity in this. Keep it aerobic and just stay moving.

 

WORKOUT STRATEGY & FLOW
Single Arm Kettlebell Farmer Carries : Going single arm here so make sure to keep the shoulders square and to walk in a straight line versus drifting towards which arm the dumbbell is in.

Bike/Row OR Ski/Jog: Think as close to fast pace as you can here without it completely derailing your carries.

Single Arm Kettlebell Front Rack Carry: Key here will be to find a position that is comfortable but active here for the front rack. Try to make it so that it’s not just resting on our shoulder but you are having to work to keep it there.

Single Arm Kettlebell Overhead Carry: Same idea as Farmers Carry in terms of making sure that you are staying square while only have one working arm. Keep that arm locked out actively pressing upwards.

 

Strength & Skill

Perform 1 round every 2min
DBL Reverse Lunges
30x DU’s
1 set x 10 each side
2nd set x 8 each side
3rd set x 6 each side
4th set x 4 each side
5th set x 2 each side

 

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 Mar WOD – Wednesday 13 March 2024

CROSSFITREST AND RECOVERY

WOD: 2 sets
12/10 Calorie Ski (OR Row)/ 100m Run, 7/5 Cal AB
8 Dumbbell Front Squats
12/10 Calorie Ski (OR Row)/ 100m Run, 7/5 Cal AB
6 Dumbbell Push Press (2×22.5/15kg)
12/10 Calorie Ski (OR Row)/ 100m Run, 7/5 Cal AB
4 Dumbbell Thrusters (2×22.5/15kg)
12/10 Calorie Ski (OR Row)/ 100m Run, 7/5 Cal AB
2 Dumbbell Squat Clean Thrusters (2×50/35)
-rest 3 minutes before starting the next set-

 

TARGET SCORE
Target Time each set: sub 4 minutes
Time Cap each set: 6 minutes

 

STIMULUS and GOALS
How to Pace: CHALLENGE! We want you firing on all cylinders for our open workout Friday! You should be FAST within each set, but not all out. You should feel grooved in and ready to go! Intensity can hit up to 80-85% with all the built in rest and short duration.

How it should Feel: GASSY! It will just be a bit out of breath and maybe feel the burn, just as it ends. You are ready to go! The purpose today is to be game ready more than building fitness!

 

WORKOUT STRATEGY & FLOW
Ski or Row: Fast pace here. In and out of the machine for some power and quick aerobic work.

Dumbbells: Work for smooth movement that is unbroken for each time you pick up the dumbbells. None of these weights or rep schemes should intimidate you at all. It’s about working efficiency, transitions and positions! If they are too heavy to stay unbroken, then scale the weight.

 

Strength & Skill
*All to power position.

1. Burgener Warm Up Clean – 3-5 reps of each movement.

2. 3x High Hang Clean + 3x Hang Clean + 3x Clean

 

*Do a set every 1 minute and 30 seconds.

Cluster (Squat Clean + Thruster) @ 65-70% 1 RM Power Clean and Jerk
Cluster (Squat Clean + Thruster) @ 70-75% 1 RM Power Clean and Jerk
Cluster (Squat Clean + Thruster) @ 75-80% 1 RM Power Clean and Jerk
Cluster (Squat Clean + Thruster) @ 80-85% 1 RM Power Clean and Jerk

 

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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