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18 Apr WOD – Tuesday 18 April 2023

CROSSFITREST AND RECOVERY

WOD: Bring a Tjom Tuesday
With a partner – for time

Buy-in: 200/250m run/row
into

20 partner wall balls
20 sync H2T

10 partner wall balls
10 sync buprees

5 partner wall balls
5 sync push ups

200/250m run/row

10 partner wall balls
10 sync weighted sit ups

20 partner wall balls
20 sync KBS

Buy-out: 200/250m run/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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17 Apr WOD – Monday 17 April 2023

CROSSFITREST AND RECOVERY

Strength & Skill:

With an empty barbell accumulate 50 barbell roll-outs

 

REST

Accumulate 60 weighted hollow rocks

 

WOD:

Squat Cleans
1 round =
min 1: 1 squat clean
min 2: 2 squat cleans
min 3: 3 squat cleans

 

2 rounds @ 70%
2 rounds @ 75%
2 rounds @ 80%
1 round @ 85%

 

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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14 Apr WOD – Friday 14 April 2023

CROSSFITREST AND RECOVERY

Strength & Skill:

With an empty barbell accumulate 50 barbell roll-outs

 

REST

Accumulate 60 weighted hollow rocks

 

WOD:

Tabata 2 minute work – rest 30 seconds
200m run + max KB swings
Score # Swings

 

Rest 3 minutes

 

Tabata: 1 minute work – rest 15 seconds
15 wall balls + max jumping lunges
Score # jumping lunges

 

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 Apr WOD – Thursday 13 April 2023

CROSSFITREST AND RECOVERY

Strength & Skill:

Back Squats week 5/8
6 x 5 @ 75%

 

WOD: 18-15-12-9-6-3
Deadlifts (Bodyweight)
Box jumps
GHD/anchored sit 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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12 Apr WOD – Wednesday 12 April 2023

CROSSFITREST AND RECOVERY

Strength & Skill:

Strict pull ups
Three sets of:
5 x Wide Grip Pronated Pull-ups
Rest 45 seconds
5 x Medium Grip Pronated Pull-ups
Rest 45 seconds
5 x Narrow Grip Pronated Pull-ups
Rest 45 seconds
5 x Medium Grip Supinated Pull-ups

 

WOD: 6 rounds for time
8 Ring Dips
8 Power Snatches (50/35)
30 Double-Unders

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 Apr WOD – Tuesday 11 April 2023

CROSSFITREST AND RECOVERY

Strength & Skill:

Back Squats week 5/8
6 x 5 @ 75%

 

WOD: AMRAP 15 minutes
15 Shoulder To Overhead (45/30)
15 Slam Balls
150m Farmers Carry

 

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 Apr WOD – Thursday 6 April 2023

CROSSFITREST AND RECOVERY

Strength & Skill:

Front Squats
5 x 5 @ 60%

 

WOD: AFAP 18 min
3 x KB Swings
3 x HSPU
3 x Box Jump overs

add 2 reps to each movement after each 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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05 Apr WOD – Wednesday 5 April 2023

CROSSFITREST AND RECOVERY

Strength & Skill:
Single Arm DB Strict Press
4 x 4/4

 

WOD: For time
15 Single Arm Devils Press (22.5/17.5)
200m DB Walking Lunges in Hang Position
15 Devils Press
800m Run
15 Devils Press

 

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 Apr WOD – Tuesday 4 April 2023

CROSSFITREST AND RECOVERY

WOD: AMRAP 30 minutes with a partner
*I go-you go*

 

3 Bar Muscle-ups
6 Ring Push-ups
9 Power Cleans (60/45)

 

 

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 Apr WOD – Monday 3 April 2023

CROSSFITREST AND RECOVERY

Strength & Skill:

Week 4/8 Squats
5 x 2 @ 85%
Back Squats

 

WOD: For Time
100 DU’s
21 Burpees
75 DU’s
15 Burpees
50 DU’s
9 Burpees

 

 

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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