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15 May WOD – Tuesday 15 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

EMOM 20 min.

Odd Minute
16 Front Rack Dble KB Lunges (24/16 kg.)

Even Minute
45 sec. Iron Cross Hold with Load (10/5 lb.)

To be done 60 minutes before class
Power Snatch
2-2-2-2-2
– Work up to a heavy double and practice making consistent reps at that weight. Primarily focusing on footwork and having a consistent landing position.
For time:
100 Wallball (20/14)
50 Toes to bar
50 Wall ball (20/14)
25 Toes to bar
– Goal is to finish in under 12 minutes or with great times under 10. Try to hit those wallballs in big sets as the toes to bar will break down with fatigue and slow you down.
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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14 May WOD – Monday 14 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #5 – OUTCAST

AMRAP 16 min.

 

5 Power Clean
(185/135 lb.)
8 Chest-to-bar Pull-ups
30 Double-unders

To be done 60 minutes before class
Overhead Squat
1-1-1-1-1
Front Squat
3-3-3-3-3
Back Squat
5-5-5-5-5
– Use the same weight for all 15 working sets, or attempt to increase in weight on every set. Compare to 11/20/2017.
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 May WOD – Friday 11 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 Rounds

1 min. Ring Hold
1 min. Ring Dips
1 min. Squat Hold
1 min. Air Squats

Straight into:

AMRAP 6 min.
3 Wall Climbs
9 Alt. Pistols

To be done 60 minutes before class
2 rounds for time:
60 Wallball (20/14)
30 Pull ups (chest to bar)
– Goal is to finish under 8 minutes. Can you do one round unbroken?
For time:
400m odd object carry (150/100)
-Hold the object in front of you. Ideally it is a heavy sand bag or stone or D-ball, that can be held in a bear hug in front. Try to complete the distance in as few sets as possible.
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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10 May WOD – Thursday 10 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #4

5-km Row

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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09 May WOD – Wednesday 9 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Snatch Balance
1-1-1-1-1

 

Hang Squat Snatch
3-3-3-1-1

Do the gym programming (RX’d or competitor) for the day.
Rest at least 30 minutes
For time:
5K Row
– Goal is to re-test a 5,000m row time. Compare to your previous best.

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 May WOD – Tuesday 8 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

18-12-9
DB Front Squat (50/35 lb.)
Box Jump (30/24″)

 

Rest 2 min.

 

21-15-9
DB Front Squat (45/25 lb.)
Box Jump (24/20″)

To be done 60 minutes before class
Push Press
2-2-2-2-2
– Use the heaviest weight possible on each set
Front Squat
2-2-2-2-2
– Use the heaviest weight possible on each set
Stiff-leg Deadlifts
3×8
– Use a consistent weight across all working sets.
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 May WOD – Monday 7 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #3 – THE FAST AND THE FURIOUS

 

3 Rounds

15 Burpees
400-m Run
15 Pull-ups

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
2 Rounds for time:
15 Muscle ups
10 Burpee box jump overs (24”/20”)
5 Sandbag or D-ball cleans over shoulder (150/100)
-Rest 3 min-
-Goal is to finish each round in under 5 minutes, with good times under 3 minutes. This workout will challenge your ability to do muscle ups under fatigue, following all the pull ups in the main workout. You can substitute a heavy barbell in for the cleans if you do not have access to a sandbag.
3 rounds for quality:
12 strict toes to bar
12 strict handstand push ups
– This is to be done for quality reps, NOT for time. If the strict HSPU are not a challenge for you, add a 4″ or 8″ deficit. (1 or 2 bumper plates)

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 May WOD – Friday 4 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #2

 

Weightlifting
1RM Clean and Jerk

 

Monostructural
1 Mile Run

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
For time:
100m Farmer carry (70/53 KB each hand)
80 Wallball (20/14)
100m Farmer carry (70/53 KB each hand)
60 KB swing (70/53)
100m Farmer carry (70/53 KB each hand)
40 KB Push Press (70/53 KB each hand)
100m Farmer carry (70/53 KB each hand)
20 Deadlift (315/225)
100m Farmer carry (70/53 KB each hand)
– Goal is to finish under 16 minutes. Challenge yourself and see if you can complete the farmer carry unbroken each time.

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 May WOD – Thursday 3 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

2 Rounds

20 DB Burpee Step-up and Overs
15 Plate OH Sit-up (25/15 lb.)
20 DB Suitcase Deadlifts – right
15 Parallette Pass-throughs
20 DB Suitcase Deadlifts – left

 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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02 May WOD – Wednesday 2 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #1 – F.M.S

EMOM for as long as possible

5 HSPU
6 Toes to Bar
7 Thruster (95/65 lb.)

To be done 60 minutes before class
Power Snatch
2-2-2-2-2
– Use the heaviest weight possible on each set
Back Squat
2-2-2-2-2
– Use the heaviest weight possible on each set
Good Mornings
3×8
– Use a consistent weight across all working sets.
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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