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28 Mar WOD – Wednesday 28 March 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

21-15-9-6
Front Rack Lunges (135/95 lb.)
Box Jump Overs (24/20 in.)

PART 1:

To be done 30 minutes before class

Front Squat
2-2-2-2-2-2

-Use the heaviest weight possible on each set.

 

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
On the Minute for 12 minutes:
30 seconds Max distance Prowler push (Moderate load)
– Goal is to sprint for 30s on/30s off for 12 rounds. Loading should be moderate enough that a very rapid pace can be achieved, but heavy enough that it can not be maintained.

 

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 Mar WOD – Tuesday 27 March 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

4 rounds

400-m Run
Max Presses (95/65 lb.)
Max Push Presses
Max Push Jerks

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
10 Rounds for time:
14/12 cal Assault Bike
14/12 cal Row
-Goal is to finish as close to 20 minutes as possible, keeping each round under 2 minutes.
For Quality:
3 x 60 second weighted plank holds (Heavy)

 

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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26 Mar WOD – Monday 26 March 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 rounds

12 SDHPs (95/65 lb.)
24 Push-ups

*Every minute perform 20 Lateral Bar Jumps

PART 1:
NOTE: If you choose to re-do OPEN 18.5, do NOT do the gym programming (RX’d or competitor) for the day, or the extra training.

Or, if you choose not to re-do the Open workout:
To be done 30 minutes before class
Deadlift
10-5-3-5-10
-Use the heaviest weight possible on each set.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
2 Rounds for Quality:
50 GHD sit-ups
50 Hip Extensions
50m HS Walk
– Goal is to complete each movement in as few sets as possible. Rest as needed.
For Quality:
3 x 15 Reverse Hyper (moderate loading)
-Substitute barbell good mornings if you do not have access to a reverse hyper.

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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23 Mar WOD – Friday 23 March 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Workout 18.5 = 12.5 = 11.6

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men use 100 lb.
Women use 65 lb.

18.5

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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22 Mar WOD – Thursday 22 March 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

800-m Run
20 Burpees
1-k Row
20 Front Squats (45/35 lb.)
40/30-Cal. Assault Bike
20 Over-Unders

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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20 Mar WOD – Tuesday 20 March 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Split Jerk
1-1-1-1-1

NOTE: Final week of The Open. Good or bad, forget about last week and be ready to attack whatever gets thrown at us this time. It is important to remain focused on our goal each week of performing our best on the Open workouts and letting that remain our central focus over the next weeks of training.

***This means if we are feeling really sore we should intentionally hold back (think 80% effort) on today’s workout so we can perform our best on Friday. If we are feeling good then get after it, but remember, stay focused on the goal!

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes

3 Rounds for time:
800m Run
25 Toes to bar
25 Deadlifts (225/155)

-Goal is to finish under 20 minutes, with better times under 18 minutes. This should be a light to moderate load on the bar, and the first round (if not all) should be unbroken on the deadlifts.

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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19 Mar WOD – Monday 19 March 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

10 rounds

3 Hang Power Snatches (Heavy)
25 Double-unders
Perform 1 round every 90 sec.

NOTE: If you choose to re-do OPEN 18.4, do NOT do the gym programming (RX’d or competitor) for the day, or the extra training.

Or, if you choose not to re-do the Open workout:
Do the gym programming (RX’d or competitor) for the day.
On the minute for 20 minutes:
Even: 1 Back Squat (very heavy)
Odd: 1-5 Strict muscle ups
Immediately after finishing,
For Quality:
Accumulate 4 minutes hanging from a pull up bar in as few sets as possible.

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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16 Mar WOD – Friday 16 March 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

CROSSFIT OPEN 18.4

21 Deadlift (225/155 lb.)
21 HSPU
15 Deadlift
15 HSPU
9 Deadlift
9 HSPU
21 Deadlift (315/205 lb.)
50-ft. Handstand Walk
15 Deadlift
50-ft. Handstand Walk
9 Deadlift
50-ft. Handstand Walk

*9 min time cap.

CROSSFIT OPEN 18.4

21 Deadlift (225/155 lb.)
21 HSPU
15 Deadlift
15 HSPU
9 Deadlift
9 HSPU
21 Deadlift (315/205 lb.)
50-ft. Handstand Walk
15 Deadlift
50-ft. Handstand Walk
9 Deadlift
50-ft. Handstand Walk

*9 min time cap.

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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15 Mar WOD – Thursday 15 March 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 10 minutes

1 Muscle-up
2 Burpee Box Jumps (30/24 in.)
Add 1 MU + 2 BBJ each round

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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14 Mar WOD – Wednesday 14 March 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Power Clean
3-3-3-3-3

NOTE: The Open continues this week. Good or bad, forget about last week and be ready to attack whatever gets thrown at us this time. It is important to remain focused on our goal each week of performing our best on the Open workouts and letting that remain our central focus over the next weeks of training.

***This means if we are feeling really sore we should intentionally hold back (think 80% effort) on today’s workout so we can perform our best on Friday. If we are feeling good then get after it, but remember, stay focused on the goal!

Do the gym programming (RX’d or competitor) for the day.
Front Squat
10-10-10-10-10
-Use a weight you can maintain across all 5 sets.
4 Rounds for time:
1000m Row
-Rest 90 seconds-
-Goal is to have the fastest cumulative time for the 4,000 meters.

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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