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09 Apr WOD – Monday 9th April 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

2 Rounds

1-mile Run
100 Double Unders
25 Handstand Push-ups

PART 1:

To be done 30 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.

 

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
For Quality:
50 Strict Pull ups
50 Strict Ring Dips
– Goal is to complete the given reps 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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06 Apr WOD – Friday 6 April 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

30 Ring Push-up
60 Plate Jumps (45 lb.)
Rest 1 min.

 

30 Ring Push-ups
60 Plate Jumps
30 Burpees
Rest 1 min.

 

30 Ring Push-ups
30 Burpee Plate Jumps (2-for-1 jumps)

PART 1:

To be done 45 minutes before class
For time:
Row 500m
30 Bench Press (BW/.75BW)
Row 1K
20 Bench Press (BW/.75BW)
Row 2K
10 Bench Press (BW/.75BW)
– Goal is to finish under 24 minutes. This does not allow for you to get slowed down on the bench. If you are unable to hit 12 reps at the prescribed weight unbroken, scale down, as you will get a much better training session in. Good times will be under 20 minutes. Take note of your pace on the 1k row for use in tomorrow’s workout.

 

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
3 rounds for quality:
Max reps strict pull-ups
Max reps strict ring dips
– rest as needed between sets. If you get less than 10 reps on any set, stay with it until you get 10, no matter the number of sets.

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 – Thursday 5 April 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

30 Thruster (135/95 lb.)

 

Then:
3 Rounds
5 Power Snatch
5 Overhead Squat

 

Then:
30 Thruster

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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04 Apr WOD – Wednesday 4 April 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 Rounds

21 Alt. Pistol
400-m Farmers Carry (50/35 lb.)
400-m Run

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
As many reps as possible in 7 minutes:
15 cal Row
15 Push ups
Rest 7 minutes
As many reps as possible in 7 minutes:
10 cal Air Bike
10 Pull ups
– Goal is to try to get as close to 7 rounds on each couplet as possible. Start at an aggressive pace and try to hold on.

 

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 – Tuesday 3 April 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 Rounds

First 2 min. perform:
3 Legless Rope Climbs
What time is remaining, AMRAP
Box Jumps (30/24”)

Second 2 min perform:
3 Legless Rope Climbs
What time is remaining, AMRAP
Woman-maker (50/35 lbs.)

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

Rest 20 minutes
As many reps as possible in 7 minutes:
15 cal Row
15 Push ups
Rest 7 minutes
As many reps as possible in 7 minutes:
10 cal Air Bike
10 Pull ups
– Goal is to try to get as close to 7 rounds on each couplet as possible. Start at an aggressive pace and try to hold on.

 

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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29 Mar WOD – Thursday 29 March 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 rounds

Min 1: 300/250-m Row
Min 2: 16 Wall Balls (20/14 lb.)
Min 3: 25 KB Swings (24/16 kg)
Min 4: Rest

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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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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