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10 Jul WOD – Tuesday 10 July 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 rounds

15 Deadlifts (265/185 lb.)
30-sec. Barbell Hold at top of Deadlift
20 DB Push-ups
1-min. DB Plank Hold

PART 1:

To be done 30 minutes before class
Every minute for 10 minutes
3 Deadlift
– Pick a challenging weight and try to maintain across all sets. Work on bar speed and moving the bar quickly on the ascent.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
5 Rounds for time:
20 GHD sit ups
1 L-sit Rope climb
– Goal is to finish under 10 minutes. Because it is only 1 climb per round, try to keep this as challenging a variation as possible. As a reminder, the L-sit rope climbs will start and finish in the seated position.

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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09 Jul WOD – Monday 09 July 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Kelly

5 rounds

Run 400 m
30 Box Jumps (24/20 in.)
30 Wall Balls (20/14 lb.)

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
Jerk
3-3-2-2-1-1-1-1
– Use the heaviest weight you can for each set.
Bent over barbell row
10-10-10-10-10
– Use the heaviest weight you can for each set.
Hip & Back extension
1 attempt at max reps
-Focus on quality reps with control and coordination. How close can you get to 25 reps in a row?

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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06 Jul WOD – Friday 6 July 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 15 min.

200-m DB Farmers Carry (50/35 lb.)
21 Anchored Sit-ups
15 DB Front Squats
9 Handstand Push-ups

PART 1:

To be done 30 minutes before class
For time:
10-8-6-4-2
Shoulder to overhead (225/155)
Bar facing burpees
– Try to hit as many of the barbell sets unbroken. Bar comes from on the ground, so there is a natural penalty for dropping it. Scale the weight if 10 unbroken is not possible. Goal is to finish under 7 minutes, with elite times well under 5 minutes.

 

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
3 rounds for quality:
60 second Plank (Heavy)
10 Hip touches (each arm)
– Use the heaviest weight on the your back as possible on the plank hold. The hip touch begins from a hanging position, let go with one hand and touch that hip, then re-grab 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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05 Jul WOD – Thursday 5 July 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1

Work up to a heavy 3-rep Hang Power Snatch

Part 2

15-12-9-6-3
Hang Power Snatches (185/135 lb.)
400-m Run

REST 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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04 Jul WOD – Wednesday 4 July 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

DALLAS 5

5 minutes of:
Burpees

 

Then, 5 minutes of:
7 Deadlifts (155/115 lb.)
7 Box Jumps (24/20-in. box)

 

Then, 5 minutes of:
Turkish Get-ups (40/20-lb. dumbbell)

 

Then, 5 minutes of:
7 Snatches (75/45 lb.)
7 Push-ups

 

Then, 5 minutes of:
Rowing (calories)

 

Rest 1 min. between stations

PART 1:

To be done 45 minutes before class
Hang Power Snatch
3-3-3-3-3-3-3
– Use the heaviest weight possible on each set.

PART 2:

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.

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 Jul WOD – Tuesday 3 July 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Back Squat
1-1-1-1-1

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
“Jerry”
For time:
1 mile Run
2,000m Row
1 mile Run
– Goal is to finish as close to 20 – 22 minutes as possible. Being a strong runner will really help as you can push the run to gain some time. Crushing the row is probably not the smartest option as you want to be able to push on that last mile.

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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02 Jul WOD – Monday 2 July 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FRAN
21-15-9
Thrusters (95/65 lb.)
Pull-ups

PART 1:

To be done 45 minutes before class
Front Squat
3-3-3
– Use the heaviest weight possible on each set. Bar starts from ground.
Push Press
3-3-3
– Use the heaviest weight possible on each set.
Thruster
3-3-3
– Use the heaviest weight possible on each set. Bar starts from ground.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
For Quality:
3 x 15 Reverse Hyper (moderate loading)
-Substitute barbell good mornings if you do not have access to a reverse hyper.
3 x 15 GHD with a Med-ball (20/14)

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 Jun WOD – Friday 29 June 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

EMOM 5 min.
5 Push Presses

 

EMOM 5 min.
2 Push Presses + 3 Push Jerks

 

EMOM 5 min.
5 Push Jerks

PART 1:

To be done 30 minutes before class
Strict Handstand Push up
3-3-3-3-3
– Use the largest deficit possible on each set.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
3 rounds for time:
20 overhead squat (135/95)
100 double unders
-rest 2 minutes-
-Goal is to finish each round as fast as possible in a sprint style of effort. The workout is even better if you can a friend to do a you-go, I-go format, switching every round.

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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28 Jun WOD – Thursday 28 June 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 rounds

Sprint 200 m
Rest 1 min.
100 Double-unders
Rest 1 min.

REST 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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27 Jun WOD – Wednesday 27 June 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

JACKIE PLUS

1-k Row
50 Thrusters (95/65 lb.)
30 Ring Muscle-ups

To be done 45 minutes before class
Thruster
5-5-3-3-3-1-1-1-1
– Build to the heaviest weight possible throughout the sets. Take the bar from a rack.
For quality:
Find your max height box jump from a seated position
-Seat should have you right at parallel for depth. Compare to last month (5/16).
Do the gym programming (RX’d or competitor) 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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