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10 Oct WOD – Wednesday 10 October 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Power Clean and Push Jerk
3-3-3-3-3

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
4 Rounds for time:
25 cal Row
25 Burpees
-Goal is to finish under 10 minutes, and really push the pace on this one.

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 Oct WOD – Tuesday 9 October 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

BARABARA

 

5 rounds

 

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3 minutes

To be done 45 minutes before class
For time:
100m HS walk
Rest 5 minutes
For time:
100 Barbell walking lunge (BW)
– Goal is to finish the HS walk under 5 minutes, and the lunges under 10 minutes. For the lunges, use a weight as close to BW as you can and perform the reps with the barbell on your back.
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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08 Oct WOD – Monday 8 October 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

50 DB Suitcase Deadlifts (L)
25 Single-Arm OH Lunges (R)
200-m Single-Arm Farmers Carry (R)
1-k Run
25 Single-Arm OH Lunges (L)
200-m Single-Arm Farmers Carry (L)
50 DB Suitcase Deadlifts (R)

 

Dumbbell Load: 65/45 lb.

PART 1:

To be done 60 minutes before class
Deadlift
5-3-3-1-1
– Build to a heavy single for the day
Snatch grip Deadlift
3-3-3-3-3
– Use the heaviest weight you can for each set.
Stiff leg Deadlift
8-8-8
– Use the heaviest weight you can for each set.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
Tabata L-sit
8 rounds: 20s on, 10s off
-Scale to a reverse Tabata (10s on, 20s off) if needed.

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 Oct WOD – Friday 5 October 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 rounds

750-m Row
9 Ring Muscle-ups
10 Hang Power Cleans (75/55 lb.)
Rest 90 seconds

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes,
Bench Press
10-8-6-4-2
-Build to a heavy double
Ring Row
5×15
-Do 15 difficult ring rows after each set of the bench press
For time:
100 KB Swing (70/53)
-Goal is under 5 minutes. Go for big sets and try to hang on. Don’t pace this one out, as the stimulus we are looking for is to bite off a big set and see how well we can stay with it.

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 Oct WOD – Thursday 4 October 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

21-15-9
400-m Run
Front Squats (205/145 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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03 Oct WOD – Wednesday 3 October 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 15 min.

10 Burpee Box Jumps
10 DB Walking Lunges (50/35 lb.)
20 Push-ups
10 DB Walking Lunges (50/35 lb.)
10 Handstand Push-ups
10 DB Walking Lunges (50/35 lb.)
20 DB Push Jerks

To be done 45 minutes before class
Front squat
10 total reps
– This is to be done in singles, as you quickly build across 10 reps to a heavy effort. The final rep is a heavy single for the day.
For time:
21-15-9
Front squat (205/135)
400m Run
– Goal is to finish under 11 minutes. The barbell should be decently heavy, so that you can not (or it is a struggle) to get a set done unbroken.
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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02 Oct WOD – Tuesday 2 October 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Sumo Deadlift
1-1-1-1-1

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
6 Rounds for time:
6 Deadlifts (315/225)
8 Bar facing burpees
10 cal Ski erg
– Goal is to finish under 9 minutes, with really fast times under 7. Sub in 50 double unders if you do not have access to a ski erg. The deadlifts should be quick and unbroken each round, so scale the loading if necessary.
For quality:
50 back extensions
– These are true back extensions, in which we deliberately round out the back, and then return to neutral.

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 Oct WOD – Monday 1 October 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

25 Pull-ups
50 Hang Power Snatches (135/95 lb.)
75 Wall Balls (20/14 lb.)

 

Rest 2 min.

 

75 Wall Balls
50 Hang Power Snatches
25 Pull-ups

To be done 60 minutes before class
Back Squat
5-5-5-5-5
-Use the heaviest weight you can for each set.
Strict Press
5-5-5-5-5
-Use the heaviest weight you can for each set.
Box Jump
3-3-3-3-3
– Should be very high, at least (42”/36”), but use the highest box you can. Try to go a few inches higher than on 9/22.
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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28 Sep WOD – Friday 28 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Front Squat
1-1-1-1-1-1-1

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
“ Complex Fran”
For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters (95/65)
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters (95/65)
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters (95/65)
– Goal is to finish in under 5 minutes, with competitive times under 4. The smart move is to break after the bar muscle ups each round. Trying to do the gymnastics movements unbroken is a trap for most athletes.
For Quality:
3 x 15 Reverse Hyper (moderate loading)
-Substitute barbell good mornings if you do not have access to a reverse hyper.
100 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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27 Sep WOD – Thursday 27 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

EMOM 20 min.

3 Power Snatches (135/95 lb.)
6 Back Squats

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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