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12 Jun WOD – Tuesday 12 June 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

TABATA

Row (Cals.)
Wall Balls (20/14 lb.)
Burpee Plate Jumps (45/25-lb. plate)

 

To be done 30 minutes before class
Every minute for 10 minutes:
Odd: 20 Chest to bar pull ups
Even: 20 Ring dips
– Goal is to try and get these numbers in the minute. If we come up short, move on to the next minute and continue trying to get as close to 20 reps as possible.
Rest 10 minutes
As many reps as possible in 10 minutes:
30 Double unders
15 GHD sit ups
– Goal is to get 7+ rounds. Be sure to use your legs to initiate the ascent on the sit ups, and that in the set-up, your butt hangs off the back of the pad.
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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11 Jun WOD – Monday 11 June 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

As far as possible in 10 min.

 

1-2-3-4-5-6-7-8-9-10
Bar Muscle-ups
One-Arm DB OH Squats (50/35 lb.) – each side
Rope Climbs

 

Do Beyond Rx’d programming for the day.
Rest 30 minutes
Sumo Deadlift
5-5-5-5-5
Bench press
7-7-7-7-7
Bent over barbell row
10-10-10-10-10
– Use the heaviest possible weight on each set. Alternate between movements in a 3 bar rotation.

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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08 Jun WOD – Friday 8 June 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

1 min. Double-unders
2 min. Back Squats (135/95 lb.)
2 min. Double-unders
4 min. Back Squats
2 min. Double-unders
2 min. Back Squats
1 min. Double-unders

 

To be done 40 minutes before class
For time:
50 handstand push-ups
50 toes-to-bars
50-cal. Assault Bike
50 dumbbell box step-overs (70#/50#) (24”/20”)
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge
– Goal is to get as far as possible in the 22 minute time cap (Everyone will use the 22 minute time cap on this). The step overs are the real challenge in this workout, so be smart getting up to that point and have some energy ready for those. For those of you looking to be competitive with it, check out how your score would stack up on the regionals leaderboard. Don’t hesitate to scale the step overs to (50/35), to ensure you can still get in a good (and smart) training stimulus.
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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07 Jun WOD – Thursday 7 June 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Strength

Work up to heavy 2-rep Pull-up.

 

12-10-8
Weighted Pull-ups (35/25 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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06 Jun WOD – Wednesday 6 June 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 7 min.

Buy-in: 60 KB Swings (32/24 kg)
6 Hang Squat Snatches (115/75 lb.)
6 HSPUs

 

Rest 2 min.

 

AMRAP 6 min.

Buy-in: 40 KB Swings (32/24 kg)
6 Hang Power Snatches (115/75 lb.)
6 HSPUs

PART 1:

To be done 30 minutes before class
5 rounds for reps:
In 2 minutes,
7 Weighted pull ups (50/35)
Max Burpee Box jumps (30”/24”)
-Rest 1 minute-
– Goal is get at least 1 minute of Burpee box jumps in each round. Scale the weight on the pull up if needed. Your score is the total number of Burpee box jumps.

 

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
3 Rounds for quality:
50 Band “Pull aparts”
10 hanging hip touches (alternate arms)
– Goal is to cool down and strengthen our shoulders after today’s training. The “pull aparts” are holding a band at chest level with arms straight. Pull arms outwards staying level with the chest, return and repeat at a fairly rapid pace.

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 Jun WOD – Tuesday 5 June 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Sumo Deadlift
5-3-1

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
“Linda”
For time:
10-9-8-7-6-5-4-3-2-1
Deadlift (295/220)
Bench (195/135)
Squat clean (145/105)
-Goal is to finish under 20 minutes. The suggested weights are replicating what we saw at regionals and are based off a 195lb BW for men and a 135lb BW for women. For those of you looking to be competitive with it, check out how your score would stack up on the regionals leaderboard. If needing to scale, try a traditional Linda which is based off of your BW. Deadlift (1.5BW), Bench (BW), clean (0.75BW).

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 Jun WOD – Monday 4 June 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 rounds

15 DB Walking Lunges (50/35 lb.)
15 Burpees
15 DB Front Squats

To be done 60 minutes before class
Practice HS walking for 10 minutes.
Try setting up an obstacle to traverse. Creating steps using 45lb plates is a good place to start. A 1-2-3-2-1 plate height set up can be very challenging.
For time:
9 muscle-ups
Handstand walk
36 single-leg squats
Handstand walk
9 muscle-ups
Handstand walk
45 single-leg squats
Handstand walk
9 muscle-ups
Handstand walk
54 single-leg squats
– Goal is to use a challenging variation on the HS walk. If you were able to use an obstacle in the practice portion earlier, use that. Or if you are still learning how to HS walk across a set distance, pick a length that would be challenging for you. Each time you HS walk it should not take more than 1 minute. Have fun!
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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01 Jun WOD – Friday 1 June 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Cluster
3-3-3-3-3

 

Finisher

AMRAP 8 min.

2 Pull-ups / Ring Rows
3 Burpees
4 Air Squats
Each round, add 1 more rep of each movement

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
For time:
-2 rounds –
10 Snatch (175/125)
12 Burpee over bar
-2 Rounds –
10 Snatch (115/75)
12 Burpee over bar
-Goal is to finish under the 9 minute cap from regionals. The snatch can be performed as either a power or squat.  A good check point will be if you can start the second section of the workout at the lighter bar at the 6 minute mark. For those of you looking to be a bit more competitive with it, check out how your score would stack up on the regionals leaderboard.

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 – Thursday 31 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

From 0-3 min. perform:
100 Double Unders

From 3-6 min. perform
50 Double Unders
10 Power Snatch (135/95 lb.)

From 6-9 min. perform:
2 Rounds
25 Double Unders
5 Power Snatch (135/95 lb.)

From 9-12 min. perform
AMRAP Power Snatch (115/75 lb.)

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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30 May WOD – Wednesday 30 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #9 – PAIN OPTIONAL

EMOM 12 min.
3 Front Squat (185/125 lb.)
AMRAP Muscle Ups or Ring Dips for the remaining minute

To be done 60 minutes before class
3-position Clean & Jerk
7×1
– Seven attempts to establish the heaviest weight of the following complex: Hang clean, BTK (below the knee) clean, clean (from floor), and Jerk. All are full cleans and must be caught below parallel.
-Use the heaviest weight possible on each set.

Jerk
1-1-1-1-1
-Continue building across these reps to a heavy single for the day.
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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