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01 Jun WOD – Thursday 1 June 2023

CROSSFITREST AND RECOVERY

Strength & Skill

4 Sets
10 Standing Lateral DB Raise
5-10 Wall Facing HSPU

 

Between sets:
warm up to Deadlift weight

 

WOD: AMRAP 3 minutes
75 DU’s
15m Handstand Walk
max Deadlifts (125/85)
* continue AMRAP’s until 35 deadlifts have been completed
– rest 1 minute between sets

 

Stimulus: MUSCULAR ENDURANCE. The DU’s into HSW will create substantial shoulder fatigue.

 

 

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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31 May WOD – Wednesday 31 May 2023

CROSSFITREST AND RECOVERY

Strength & Skill

4 Sets
10 1:1:2 Incline DB Bench (R+L+Both=1)
10 Standing Alternating DB Hammer Curl

4 Sets
12 Standing Bent over Straight Bar Row
10 Skull Crushers

 

 

WOD: For Time
5-4-3-2-1
Rope Climbs *
1-2-3-4-5
Power Cleans (102/70)
* Every set of rope climbs starts with 1 legless rope climb

 

 

Stimulus: GRIPPY and MUSCULAR ENDURANCE. The pull-pull combo is designed to tax your grip early

 

 

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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30 May WOD – Tuesday 30 May 2023

CROSSFITREST AND RECOVERY

Strength & Skill

Sumo Deadlifts
2 x 5 Sumo Deadlifts + 5 Deadlifts @ 75%
3 x 5 Sumo Deadlifts + 5 Deadlifts @ 80%
– max vertical jump after each set
** mark with chalk on the wall, measure
Do 1 set every 2 minutes

 

WOD: 4 Rounds
15m Front Rack Walking Lunges (43/30)
15m Shuttle Sprint
30m DB Farmers Carry (2×30/22.5)
30m Shuttle Sprint
15m double DB Front Rack Carry (2×30/22.5)
15m Shuttle Sprint

 

Stimulus: LACTIC ACID PARTY! Light up the quads early, grind through some grippy carries and hold on for dear life

 

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 May WOD – Monday 29 May 2023

CROSSFITREST AND RECOVERY

Strength & Skill

Deep in-the-hole Front Squats
4 @ 55%
4 @ 60%
4 @ 65%
2 x 4 @ 70%

 

WOD: 4 Rounds
12/10 Pull ups
200m Run
15/10 Push ups
200m Run

 

WOD Stimulus: CARDIO. Ideally non-stop movement and no long rest periods.

 

 

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 May WOD – Friday 26 May 2023

CROSSFITREST AND RECOVERY

Strength & Skill

EMOM 12 (3 x rounds)
1: 5-7 strict HSPU/ Kipping
2: 10-12 russian push-ups / deficit push-ups
3: :30 handstand hold /Pike Hold
4. 5x Deadlift @ 50% of Wod Weight

 

Partner WOD: AMRAP 15 minutes
50 Deadlifts (102/70)
60/48 calories machine
50 GHD / V-ups

*Split reps as desired

 

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 May WOD – Thursday 25 May 2023

CROSSFITREST AND RECOVERY

Strength & Skill

Front squats
5 x 1 @ 80%

Do a set every 2 minutes

 

WOD: 21-15-9
Thrusters (43/30)
Bar facing burpees
C2B

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 May WOD – Wednesday 24 May 2023

CROSSFITREST AND RECOVERY

Strength & Skill

4 rounds
10 barbell bench press @ moderate weight
12 reverse grip barbell bench @ moderate weight
12 flat bench DB chest fly
10 standing KB crush grip bicep curls

 

WOD: With a running clock (23 minutes)
0:00 – 3:00
run 400m
max rope climbs

 

-Rest 1:00-

 

4:00 – 7:00
run 400m
max power clean & jerks (70/48)

 

-rest 1:00-

 

8:00 – 11:00
run 400m
max power snatches (70/48)

 

-rest 1:00-

 

12:00 – 15:00
run 400m
max rope climbs

 

-Rest 1:00-

 

16:00 – 19:00
run 400m
max power clean & jerks (70/48)

 

-rest 1:00-

 

20:00 – 23:00
run 400m
max power snatches (70/48)

 

 

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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23 May WOD – Tuesday 23 May 2023

CROSSFITREST AND RECOVERY

Strength & Skill

EMOM (x9)
1: 9 Arch to Snap Support
2: 9-12 Heel Box Strict Ring Dips
3: 9-12 Chin ups on Rig

 

 

WOD: 2 Rounds
15m handstand walk / 5 wall walks
15 Toes 2 Bar
15m double KB/DB Front Rack Walking Lunges (20/16)
15 Toes 2 Bar
15m handstand walk / 5 wall walks

Rest 1:1 between sets

 

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 2023

CROSSFITREST AND RECOVERY

Strength & Skill

 

Back Squats
5 x 5 @ 65%

 

Deadlifts 4 x 10 @ 55-60%
– in between sets perform 5 tall box jumps

 

 

WOD: 2 rounds
25 Push ups
50 Air Squats
100 DU’s
50 Air Squats
25 Push ups

 

-rest 3:00 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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19 May WOD – Friday 19 May 2023

CROSSFITREST AND RECOVERY

Strength & Skill
Overhead Squats
5-5-3-3-2-2-2-1-1-1

 

WOD: AMRAP 8 minute

15 x Knees to Chest
15 x Table Top Crunches
15 x V-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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