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10 May WOD – Friday 10 May 2024

CROSSFITREST AND RECOVERY

Strength & Skill:

*Do a set every 1 minute and 30 seconds.

3 Back Squat @ 70% 1RM Back Squat
3 Back Squat @ 70% 1RM Back Squat
3 Back Squat @ 75% 1RM Back Squat
3 Back Squat @ 75% 1RM Back Squat
3 Back Squat @ 80% 1RM Back Squat
3 Back Squat @ 80% 1RM Back Squat

 

WOD: 

 

AMRAP 4 Minutes
20 Box Jump Overs (24/20)
Row-Ski Erg 21/16/ AB 21/16/ Run 220m
Max Burpee in the time remaining

 

-rest 3 minutes-

 

AMRAP 4 Minutes
Row-Ski Erg 21/16/ AB 21/16/ Run 220m
30 Burpee
Max Box Jump overs in the time remaining

 

-rest 3 minutes-

 

AMRAP 4 Minutes
30 Burpee
20 Box Jump Overs (24/20)
Max Cal Erg /AB

 

*Only scoring max reps.
**If you only have 1 piece of cardio equipment sub 100 Double Unders.

 

TARGET SCORE
Target Reps each set: 35/30+
Minimum Reps before scaling each set: 20/16

 

STIMULUS and GOALS
How to Pace: CHALLENGE! 3 cardio hungry workouts where we want to see if you can hold a moderately-high effort through the first 2 movements and have enough in the tank for the max reps at the end. Focus on getting your heart rate under control during the break and be ready to rock and roll when the time hits

How it should Feel: GASSY! Don’t be afraid to hurt a little bit here, as you have a decent rest after each set. Don’t walk away from that final set feeling you had more to give.

 

WORKOUT STRATEGY & FLOW
Box Jump Over: This will probably be the slowest station. Regardless, we want a constant, moderately-fast pace that’s breathable and doesn’t torch the lungs. A great goal should be sub 90 seconds (or close) on 20 reps. That’s 6-7 rep severy 30 seconds.

Erg: Hit it with a few quick pulls to get the fan moving, then settle into a moderate push pace effort where you focus on breathing through the motion and using total body. Try to stay near the minute mark here.

Burpees: Always a slap in the face, just get down onto the floor into that moderate-fast effort. keep the stomach tight to avoid taking too much work into the lower back

 

 

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 May WOD – Thursday 9 May 2024

CROSSFITREST AND RECOVERY

Strength & Skill:

Strength A:

*Do a set every 3min

10 Incline DB Bench Press @7-8/10 RPE
x 4-5 sets
3-2-x-1

 

**Tempo is 3:0:X:1 meaning 3 sec down, 2 sec pause, Xplode up, 1 sec at top.
***Can use dumbbells if needed for more appropriate loading but get good stretch at the bottom and squeeze pecs at the top. Kettlebells are even more helpful for this.

 

Strength B:
After each set of Bench perform
Superset 5x Tempo Pullup, Chin over Bar
* 2-2-3-0

 

Strength C:

Perform straight after Pullups:
10 Heel Elevated Goblet Squats

 

WOD: For Time
1000m Row
-rest 1 minute-
Max Bench Press (bodyweight) Should be able to perform at least 3-4 reps each set. If you are doing more than 7-8 reps on your first few sets, you are probably going too light.

*Keep going until 50 reps of Bench Press are completed

 

TARGET SCORE
Target Time: sub 25 minutes
Time Cap: 27 minutes

 

STIMULUS and GOALS
How to Pace: STEADY! We have another great “pump” for the day. We want to push with some intensity on the bench and rower but not go all out.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! Your chest will be on fire as you start to find your sticking point!

 

WORKOUT STRATEGY & FLOW
Row: A 5k pace or slightly slower is a fine starting point on the rower. You get a minute rest before and after so you can push this a bit. Use big leg drive and lean so you can save those arms!

Bench Press: Leave 1-2 reps in the tank each set then leave it all out there as you are in the 40+ rep range. Be SAFE and don’t do this alone or have a viable bail out strategy.

 

 

 

 

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 May WOD – Wednesday 8 May 2024

CROSSFITREST AND RECOVERY

Strength & Skill:

Strength A:

*Do a set every 2 minutes.

1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 6.5/10 RPE
1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 7/10 RPE
1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 7.5/10 RPE
1 Clean Pull + 2 Hang Power Clean + 1 Pause Split Jerk @ 7.5/10 RPE

*Pause Split Jerk: pause in split for 3 seconds.
**Don’t drop barbell in between reps or movements.

 

Strength B:

3 Sets
5 Tempo Bulgarian Split Squat (5 seconds down, 5 seconds up)
20 Side Forearm Plank Lifts (10 each side)
:30 Handstand Hold (wall facing if regular is too easy)

**Double Kettlebell Front Rack TEMPO Bulgarian Split Squats

 

WOD:

40-30-20
Dumbbell Snatches (25/17.5kg)
20-15-10
Toes-to-bars

 

TARGET SCORE
Target Time: 8-10 minutes
Time Cap: 13 minutes

 

STIMULUS and GOALS
How to Pace: CHALLENGE! Moderately heavy dumbbell paired with another grip intensive movement. These workouts are designed to test your grit and strategy to sustain a steady workflow without blowing up your grip. Find a partner of similar skill level and tackle this quarterfinal workout like it matters. Make sure someone takes charge and does the counting while controlling the pace.

How it should Feel: GRIPPY and GASSY! Communicate with one another and don’t be afraid to call an audible if the arms are starting to fail.

 

WORKOUT STRATEGY & FLOW
Dumbbell Snatches: Sets of 10 or more is a great goal. It’s better to break early, then to get into that middle round and have no pull left. Be overly aggressive with your hip drive and breathe at the top of each rep.

Toes to Bar: Similar to the dumbbell snatch, it might be wise to do smaller sets with a short rest then to go big and get stuck staring at the bar. Manage the grip fatigue through the middle then blow it out at the end!

 

 

 

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 May WOD – Tuesday 7 May 2024

CROSSFITREST AND RECOVERY

Strength & Skill:

Every 2-3min:

5 Sumo Deadlift @ 7/10 RPE
5 Sumo Deadlift @ 8/10 RPE
5 Sumo Deadlift @ 8/10 RPE
5 Sumo Deadlift @ 8.5/10 RPE

 

Straight into without rest

6 Tempo Wide Dumbbell Bench Press @ 6/10 RPE
6 Tempo Wide Dumbbell Bench Press @ 6/10 RPE
6 Tempo Wide Dumbbell Bench Press @ 6/10 RPE
6 Tempo Wide Dumbbell Bench Press @ 6/10 RPE

*Tempo is 3 seconds down and up.
**Think about taking the hands out wide on the way down and then bringing them back in towards each other at the top

 

WOD: 2 Rounds

100m 2xKB front Rack Carry 2×24/16
30m single DB Overhead Walking Lunge
100m 2x KB Farmer Carry
30m single DB Overhead Walking Lunge

 

TARGET SCORE
Target Time: 20-25minutes
Time Cap: 25min

 

STIMULUS and GOALS
How to Pace: GRIND! Pick your poison today. Think of a way that allows you to complete each task with little to no breaks or prolonged rest periods. Remember, the more transitions you add, the less time the equipment will spend moving.

How it should Feel: MUSCULAR ENDURANCE! You are going to be under constant duress here. Don’t overthink it; just move and get the work done.

 

WORKOUT STRATEGY & FLOW
Front Rack: rest when needed under fatigue. Breathe, keep chest up and stomach tight, and try not to over lean forward.

Farmer Carry: Tilt the dumbbells forward and don’t crunch the hips.

OVH DB Lunges: Focus on keeping chest up, arm locked out overhead especially at he bottom of the lunge. Try and complete 1x length of the gym on each arm.

 

 

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 May WOD – Monday 6 May 2024

CROSSFITREST AND RECOVERY

Strength & Skill:

10 Front Squat @ 6/10 RPE

-Then-

Every minute on the minute for 5 minutes perform 3 Front Squat @ 65% 1RM Front Squat

-Then-

10 Front Squat @ 6.5-7/10 RPE

 

WOD: AMRAP 30 Minutes
2 Mile Run (Big Loop run)
AMRAP rounds of “Strict Chest to Bar Cindy” in the time remaining.

*Strict Chest to Bar Cindy:
5 Strict Chest to Bar Pull Ups
10 Push Ups
15 Air Squats

 

TARGET SCORE
SCORE = Rounds + Reps of Strict Cindy
Target Rounds: 12+
Minimum Rounds before scaling: 7

 

STIMULUS and GOALS
How to Pace: STEADY! Moderate intensity. Another Monday, another Murph Prep grind. We should start the run with a controllable effort that is sustainable and allows us to dive right into strict Cindy. Save a little on the run because it’s going to be a grind through the remaining time.

How it should Feel: CARDIO and MUSCULAR ENDURANCE! After a long run you gotta dig deep here to stay within the target range.

 

WORKOUT STRATEGY & FLOW
Run: Pacing should be moderate, around 70-75% of PR mile time. Focus on maintaining a steady breathing pattern while relaxing the arms/shoulders.

Strict Chest to Bar: We prefer a pronated grip here, but it is not mandatory. Just try to do multiple reps at a time up until it would result in failure. Then drop to singles.

Push Ups: As always, play it smart here by being mindful of upper body fatigue. Quick, smaller sets are fine while resting off your hands.

Squats: This is the area where you need to be smooth and steady with a non-stop effort. Relax yours and don’t blow up your legs.

 

 

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 May WOD – Friday 3 May 2024

CROSSFITREST AND RECOVERY

Strength & Skill:

Power Snatch

Build to tough single Power Snatch.

*Only go for 1RM if feeling great. It feeling slow or not super strong just feel something heavy and move on.

 

WOD: Every 3:00 (4 sets) (12min)
40m Walking Lunges / 40mSled Push (Light)
15 GHD’s (parallel)

-rest 2:00-

 

4 sets:
20x Goblet Squats/ *Sled drag
10 Strict Toes to Bar
20x Goblet Squats
15 Toes to Ring
-rest 2:00 between sets-

 

*Sled drag is walking backwards with a harness. If harness is unavailable then use your arms and lighten the weight a little

 

4 sets:
8 Single arm Kettlebell Waiter holds box step ups (12/10) (Moderate weight) (Left Leg)
8 Single arm Kettlebell Waiter holds box step ups (12/10) (Moderate weight) (Right Leg)
16 Hip Extensions/ GHD Back Ext
-rest as needed between sets-

 

TARGET SCORE
Target Time each set: 3-4 minutes
Time Cap each set: 5 minutes

 

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! The primer is getting the core and legs ready/engaged while the four sets just whip the hammies and slice up the core. Moderate-slow pacing on the first part while challenging yourself to stay moving through the four sets.

How it should Feel: PUMP!!!! Aka MUSCULAR ENDURANCE! You might be walking on your hands out of the gym due to the lower/midline being out of order.

 

WORKOUT STRATEGY & FLOW
Lunges/ Sled Push: It’s empty so give a slow jog just to get the legs nice and warm.

GHD Sit ups: Still tough to do, so be explosive and on each rep.

Goblet Squats/ Sled Drag: Sled drag is walking backwards with a harness. If a harness is unavailable, then use your arms and lighten the weight a little. Heavy, lean into the backward walk and try to stay moving. The goal should be at least 20m unbroken sections.

Strict Toes to Bar: You might need to break into 2-3 sets as the workout continues.

Toes to Ring: Go unbroken and really emphasize a powerful kip/hip drive.

Kettlebell Waiter Hold Box Step Ups: Simply use a load you can move smooth with thorough all 8 reps each leg

Hip Extension: These will get your posterior chain moving! Aim to move at a controlled speed without breaking if possible. You don’t have to control the eccentric but try to keep some tension throughout.
——scale to Barbell Good Mornings 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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02 May WOD – Thursday 2 May 2024

CROSSFITREST AND RECOVERY

Strength & Skill:

Split Jerk:

Take 10-15 minutes to build to a tough but quality single Split Jerk.
*Focus on strong stacked positions

 

Approaching “Heavy Singles” aka 1RM
Workout Definition

Today you will be performing building to a heavy single. The ultimate goal of this is to use the time frame and go by feel as you build in weights. There are many different approaches to this. Some people like to do gradual builds and others like to make big jumps. In addition, some people don’t like to move onto a new weight until they hit the last one while others are comfortable moving up after a miss depending on the way the fail felt. At the end of the day this is not only an opportunity to find a 1RM (OR Heavy Single) but a chance to learn about yourself as an athlete.

 

If you are looking for some approaches here are two favorites below:

1. All singles. Start at around 50% of your desired 1RM/Heavy Single and just keep building.

2. 3-2-1-1-1-1… rep scheme. The 3 and the 2 should be around 50% and performed as all singles. Don’t have to limit yourself to 5 singles but this scheme is more focused on making a little bit bigger jumps.

Last note is not to get hung up on what your 1RM/Heavy Single is. We are doing this as a part of training so if you don’t PR it’s not the end of the day. Good luck!

 

WOD: AMRAP 15 Minutes
9-15-21-27
Dumbbell Snatches (30/22.5)
Dumbbell Step Back Lunges (30/22.5)

 

-in remaining time-
Max Rounds:
3 Wall Walks
60 Double Unders

 

TARGET SCORE
SCORE = Total Reps
144 reps is through all the Snatches and Lunges

Target Reps: 396+ (through 4+ rounds of Wall Walks and Double Unders)

**Minimum Reps before Scaling:**270 (through 2 rounds of Wall Walks and Double Unders)

 

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! Ascending rep schemes are always harder to estimate the effort required, so we want to see a steady and consistent pace. Know in the back of your mind that rounds/sets only take longer as you climb, so be methodical with every movement and breathe. Once complete, attack the remaining minutes with a quick amrap.

How it should Feel: MUSCULAR ENDURANCE!
All grind on the first part while the max rounds will put the finishing touches on a total body beat down.

 

WORKOUT STRATEGY & FLOW
Dumbbell Snatches: Weight is moderately heavy and will begin to wear you down after a few sets. It might be wise to start breaking reps into two sets on the 21-27. Be explosive with your hips and breathe at the top.

Single Dumbbell Step Back Lunges (held however you’d like): Just one dumbbell, so find a comfortable hold that doesn’t wreck your shoulders and allows you to breathe. Try to keep these as close to non-stop as possible.

Double Unders: Legs might be jelly, but try to keep them unbroken throughout the remaining time. Lay the rope down after each set.

Wall Walks: Might not have to do too many here, so try to touch and go reps. If needed, give a quick shake-out at the bottom of each rep.

 

 

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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30 Apr WOD – Tuesday 30 April 2024

CROSSFITREST AND RECOVERY

Strength & Skill:

Power Clean:
Build to a tough single Power Clean in 10-15 minutes.

*Only go for 1RM if feeling great. It feeling slow or not super strong just feel something heavy and move on.

 

Approaching “Heavy Singles” aka 1RM
Workout Definition

Today you will be performing building to a heavy single. The ultimate goal of this is to use the time frame and go by feel as you build in weights. There are many different approaches to this. Some people like to do gradual builds and others like to make big jumps. In addition, some people don’t like to move onto a new weight until they hit the last one while others are comfortable moving up after a miss depending on the way the fail felt. At the end of the day this is not only an opportunity to find a 1RM (OR Heavy Single) but a chance to learn about yourself as an athlete.

 

If you are looking for some approaches here are two favorites below:

1. All singles. Start at around 50% of your desired 1RM/Heavy Single and just keep buidling.

2. 3-2-1-1-1-1… rep scheme. The 3 and the 2 should be around 50% and performed as all singles. Don’t have to limit yourself to 5 singles but this scheme is more focused on making a little bit bigger jumps.

 

Last note is not to get hung up on what your 1RM/Heavy Single is. We are doing this as a part of training so if you don’t PR it’s not the end of the day. Good luck!

 

WOD: 5 sets (1 set every 5 minutes)
30/24 Calorie Echo Bike/ Run
30/24 Calorie Ski (OR Row)/ Run

 

TARGET SCORE
Target Time each set: sub 3 minutes 30 seconds
Time Cap each set: 4 minutes

 

STIMULUS and GOALS
How to Pace: CHALLENGE!
We want to see a moderate, sustainable push pace effort that can be held across all sets. Settle into a comfortable pace early on and keep the heart rate under control. Transitions should be seamless and get the machines up to speed quickly. The goal for each station should be around 90-100 seconds.

How it should Feel: GASSY into CARDIO! Make sure to have some fluids nearby. This is going to be a long one.

 

WORKOUT STRATEGY & FLOW
Echo Bike: Remember to push and pull with the arms to help assist your legs. Keep the chest/eyes up to allow for a clear breathing pathway. Ramp the bike up for the first 4-6 calories, then settle into a smooth 75-80% effort.
Run: Fast but comfortable at 75-80%
Row/Ski Erg: Use your total body and breathe through motion. Remember to roll the shoulders out on the reload-up.

 

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 Apr WOD – Monday 29 April 2024

CROSSFITREST AND RECOVERY

Strength & Skill:

Setup on Rack
Do a set every 1 minute and 30 seconds.

5 Incline Close Grip Bench Press @ 50% of estimated 5RM
3 Incline Close Grip Bench Press @ 70% of estimated 5RM
2 Incline Close Grip Bench Press @ 80% of estimated 5RM
1 Incline Close Grip Bench Press @ 90% of estimated 5RM
5 Incline Close Grip Bench Press (attempt 1)
5 Incline Close Grip Bench Press (attempt 2) (if needed)

 

5x Strict Straight Leg Toes to Bar directly after each set of Bench Press.

 

WOD: Murph Prep Monday

AMRAP 7 Minutes
200m Run
10 Strict Pull-Ups
-Rest 3 Minutes-

 

AMRAP 7 Minutes
200m Run
15 Push-Ups
-Rest 3 Minutes-

 

AMRAP 7 Minutes
200m Run
25 Air Squats
*All with 20lb/14lb Vest.

 

TARGET SCORE
Target Rounds each set: 4+
Every 10m of run = 1 rep

 

STIMULUS and GOALS
How to Pace: STEADY! The desired stimulus is moderate pacing. We want consistent pacing on the runs with smooth bigger sets on the body weight movements. Aim for consistent round times throughout each workout.

How it should Feel: CARDIO! The amount of work and time domain here will make this a primarily cardio feel.

 

WORKOUT STRATEGY & FLOW
Run: Run is always 200m, even as reps on body weight movements increase across AMRAPs. You can run on the air runner or outside. The goal is always the same, keep intensity moderate and don’t come out hot early on in the workout. Keep shoulders relaxed and find a steady breathing pattern that doesn’t jack the heart rate up. The 200m run is worth 20 reps (every 10m run is a rep). Subbing in a row/ski is equal to 250. Bike erg is 500. Try and keep the Run around 60-90 seconds at the most

Strict Pull Up: You should focus on small sets from the beginning of this AMRAP. Doing larger strict sets will result in burn out in later rounds and decreased intensity.

Push Ups: Similar to pullups, you should do short, fast sets to avoid burnout. Be sure that your chest makes contact with the floor.

Air Squats: You can work reps off in steady sets. Try to keep moving non-stop and be sure to breathe at the top of each rep. Don’t go so fast that you end up missing full extension at top of rep and below parallel at bottom or rep.

 

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 Apr WOD – Friday 26 April 2024

CROSSFITREST AND RECOVERY

Strength & Skill:

*Do a set every 2 minutes

6 Tempo Front Squat @65-72.5%
6 Tempo Front Squat @65-72.5%
6 Tempo Front Squat @65-72.5%
6 Tempo Front Squat @65-72.5%
*Tempo: 3:0:X:1 AKA 3 sec down, 0 sec pause, Xplode up, 1 sec at top.
**Build off feel. Keep a little in the tank.

 

WOD A:

AMRAP 7 Minutes
7 Box Jumps (24/20)
7 Toes to bar

TARGET SCORE
Target Reps: 126+ (9+ rounds)
Minimum Reps before Scaling: 90 reps (5 rounds)

 

STIMULUS and GOALS
How to Pace: CHALLENGE throughout and about a minute of PAIN CAVE! It’s an Open style workout right here, so accept that it’s going to hurt and come out moving. Use the clock to set, and maintain a pace. The only rest taken should be between the movements and not during.

How it should Feel: GASSY into GRIPPY with a touch of PAIN!!
All up and down, so control your breathing and keep a tempo for movements you’re comfortable with.

 

WORKOUT STRATEGY & FLOW
Box Jumps : You may rebound today if you really want to since it’s a shorter time domain and manageable reps. Stepping down is almost always our recommendation unless you are competing. If you do rebound, warm up plenty and swing those arms either way!

Toes to Bar: Unbroken every single time! Be aggressive with your hip drive and stay smooth.

 

WOD B:

8 Staggered Stance Romanian Deadlift @7-8/10 RPE
8 Staggered Stance Romanian Deadlift @7-8/10 RPE
8 Staggered Stance Romanian Deadlift @7-8/10 RPE
*Rest 2-3 minutes between sets.
**Feel hamstrings and glutes working –

 

STRETCH
Glute and Piriformis Stretch
Lower Lumbar Back Stretch

 

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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