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12 Mar WOD – Monday 12 March 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 rounds

200-m Run with MB
20 Wall-Ball Shots (20/14 lb.)
200-m Run
20 MB Cleans

NOTE: If you choose to re-do OPEN 18.3, 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 60 minutes before class

Sumo Deadlift
10-8-6-4-2
Bench Press
10-8-6-4-2
Weighted Pull-up
10-8-6-4-2

-Use the heaviest weight possible on each set. Can be done alternating movements or by completing all 5 sets before moving to the next movement.

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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09 Mar WOD – Friday 9 March 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

CROSSFIT OPEN 18.3

 

2 rounds for time of:
100 Double Unders
20 Overhead Squats (115/80 lb.)
100 Double Unders
12 Ring Muscle-ups
100 Double Unders
20 DB Snatches (50/35 lb.)
100 Double Unders
12 Bar Muscle-ups

*14 min time cap

18.3

 

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 Mar WOD – Thursday 8 March 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

20 x 20-m Shuttle Runs
20 OH Plate Walking Lunges (45/25 lb.)
20 x 20-m Shuttle Runs
30 Plate Good mornings
20 x 20-m Shuttle Runs
40 Plate Lateral Jumps

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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07 Mar WOD – Wednesday 7 March 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 7 minutes

7 Push Presses (185/125 lb.)
18 Deadlifts

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!

 

PART 1:
To be done 45 minutes before class
7 attempts:
Power clean – Jerk – Squat clean – Jerk
– Build to the heaviest weight across the seven attempts. You may drop the bar after the first jerk.
Strict Press
5-5-5-5-5
-Use the heaviest weight possible on each set.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
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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06 Mar WOD – Tuesday 6 March 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

1-k Row
40 Double-unders
20 Ring Dips
Rest 2 min.

 

500-m Row
50 Double-unders
25 Ring Dips
Rest 2 min.

 

250-m Row
60 Double-unders
30 Ring Dips

 

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!

 

To be done 60 minutes before class
Power Snatch
2-2-2-2-2

Snatch grip Deadlift
3-3-3-3-3

Weighted Pull-up
5-5-5-5-5

-Use the heaviest weight possible on each set. Can be done alternating movements or by completing all 5 sets before moving to the next movement.
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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05 Mar WOD – Monday 5 March 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Pause Back Squat
2-2-2-2-2-2

 

NOTE: If you choose to re-do OPEN 18.2, 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.
Rest 10 minutes

 

“Havana”
As Many Reps as Possible in 25 minutes:
150 Double unders
50 Push ups
15 Power cleans (185/125)

-Goal is to complete at least 4 rounds. This workout gives us a great opportunity to practice pacing and managing our muscular fatigue. The push ups should be done in short quick sets, especially as the shoulder fatigue from the jump rope will significantly impact those.

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 Mar WOD – Friday 2 March 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

The Open Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

 

Workout 18.2a

1-rep-max clean

 

Time cap: 12 minutes to complete 18.2 AND 18.2a

The Open 18.2

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 Mar WOD – Thursday 1st March 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Power Snatch
3-3-3-1-1-1

 

10 Power Snatches (115/75 lb.)
10 Burpees
10 Squat Snatches
10 Burpees

 

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 Feb WOD – Wednesday 28 February 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 rounds

12 Pistols (alternating)
15 Deficit Push-ups
18 Box Jumps (24/20 in.)

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!

To be done 45 minutes before class

 

Power snatch + Hang snatch (squat)
-5 attempts to build to the heaviest weight possible

 

For time:
10 Power snatch (135/95)
20 Bar facing burpee
30 Wallball (30/20)
20 Bar facing burpee
10 Power snatch (135/95)

 

– Goal is to hit all sets fast and unbroken. Try to finish under 5 minutes. It should not take longer than 8 minutes; lower the weight if that might happen.

 

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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27 Feb WOD – Tuesday 27 February 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 10 minutes

3 DB Front Squats
3 DB Thrusters
3 DB Squat Cleans

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!

COMPETITOR

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

Rest 30 minutes

3 Rounds for time:
27/21 cal Row
21 Pull-ups (chest to bar)
15 Deadlift (275/185)

-Goal is to practice pacing and breaking sets through a workout that contains a lot of redundancy. Muscular fatigue will likely be the limiting factor here, as all 3 movements involve some sort of pull. We are looking to go under 10 minutes on this.

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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