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28 Aug WOD – Tuesday 28 August 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 Rounds

5 Bar Muscle-ups
7 Power Clean and Jerks (115/75 lb.)

PART 1:

To be done 45 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 15 minutes
On the minute for 10 minutes:
Even: 15-20 Chest to bar pull ups
Odd: 8-12 Strict HSPU
– Goal is to complete more reps than on 7/17.

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 Aug WOD – Monday 27 August 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 Rounds

9 Back Squats (185/135 lb.)
200-m Run
Rest 2 min.

PART 1:

To be done 30 minutes before class
Every minute for 10 minutes
1 Back Squat
– Pick a challenging weight and try to maintain across all sets. Work on bar speed and moving the bar quickly on the ascent. Compare to 7/13.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
For time:
100 GHD sit ups
– Scale to 60 reps if you have not been doing this movement regularly.

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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24 Aug WOD – Friday 24 August 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Bent-Over Row
3 – 3 – 3

 

Thruster
3 – 3 – 3

 

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
For time:
21 Front squat (185/125)
9 Ring muscle ups
15 Shoulder to overhead (185/125)
9 Ring muscle ups
9 Thrusters (185/125)
9 Ring muscle ups
– Goal is to finish under 8 minutes. In this heavy barbell and high skill gymnastic workout we want no more than 1-2 breaks per movement.
For quality:
Accumulate 2 minutes in an L-sit on parallettes.

 

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 Aug WOD – Thursday 23 August 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

10 Rounds

5 Burpee Box Jumps (24 in.)
18 Double-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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22 Aug WOD – Wednesday 22 August 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 Rounds

Every 3 minutes perform:
100-m Farmers Carry (Heavy)
16 Hang Power Snatches (115/75 lb.)

 

PART 1:

To be done 30 minutes before class
5 Rounds for time:
20 Pull ups
20 Sandbag over shoulder (100/70)
– Goal is to finish under 11 minutes. How long can you stay unbroken on the pull ups?

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
3 rounds for quality:
60 second Plank (Heavy)
10 Hip touches (each arm)
– Use the heaviest weight on the your back as possible on the plank hold. The hip touch begins from a hanging position, let go with one hand and touch that hip, then re-grab the bar.

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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21 Aug WOD – Tuesday 21 August 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Max effort 1-k Row
Rest 3 min.
Max Set Front Squats (135/95 lb.)
Rest 3 min.
Max effort 500-m Row
Rest 2 min.
Max Set Front Squats (135/95 lb.)
Rest 2 min.
Max effort 250-m Row
Rest 1 min.
Max Set Front Squats (135/95 lb.)

 

To be done 60 minutes before class
Front squat
5-5-3-3-1-1
Shoulder press
5-5-3-3-1-1
Good Mornings
8-8-8-8
– Build across the sets to a heavy single. Use the weight from your second set of 5 on the front squat for the good mornings.
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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20 Aug WOD – Monday 20 August 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

1 Strict HSPU
2 OH Barbell Lunges (95/65 lb.)
2 Strict HSPU
4 OH Barbell Lunge
and so on …
As far as possible in 12 minutes

 

PART 1:

To be done 30 minutes before class
Weighted Pull up
3-3-3-3-3
Weighted Ring Dip
3-3-3-3-3
– Use the heaviest weight possible on each set. Compare to 8/11.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
For time:
40-30-20-10
Calorie Assault Bike
KB Swing (70/53)
– Goal is to finish under 12 minutes. We are just trying to build some capacity in this workout, not much to it other than to put your head down and put the work in.

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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17 Aug WOD – Friday 17 August 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

10-9-8-7-6-5-4-3-2-1
Power Cleans (135/95 lb.)
HSPU
Inverted Rows

 

PART 1:

To be done 15 minutes before class
For quality:
HS walk and Triple under practice
– for 15 minutes, just practice these movements. Set a clock and have some fun.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
3 rounds for time:
200m Farmer carry (70/50)
– Goal is to complete each round as fast as you can and with as few breaks as possible. Rest as needed between rounds. Use DB (preferably) or KB.
Rest 10 minutes
For time:
Bike 10,000 meters
-Complete a 10k on the Assault bike. Great times are under 15 minutes, goal is definitely sub 20 minutes.

 

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 Aug WOD – Thursday 16 August 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

4 rounds:

 

1 min. Row (cal.)
1 min. MB OH Sit-ups (20/14 lb.)
1 min. Alt. DB Rows in Plank (50/35 lb.)
1 min. 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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15 Aug WOD – Wednesday 15 August 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

21-15-9
Ring Push-ups
Alt. Pistols
Parallette Lateral Jumps (double reps)

 

PART 1:

To be done 45 minutes before class
4 Rounds for reps:
1 min Row for calories
1 min Push press (95/65)
1 min SDHP (95/65)
1 min Ring dip
– Goal is to get at least 80 reps per round. Try to get as close to 20 reps on each movement, each round.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
For quality:
50 Strict pull ups
– Goal is to complete the 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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