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16 Sep WOD – Friday 16 September 2022

CROSSFITREST AND RECOVERY

Strength

Weighted box step ups
Find heavy 4 per side

 

WOD: 3 min work: 1 min rest until done
“Iron lung”
20 rounds for time
4 power cleans (55/40)
5 push press
6 box jumps (30/24)

 

 

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 Sep WOD – Thursday 15 September 2022

CROSSFITREST AND RECOVERY

WOD: 4 rounds for time
25 GHD or Anchored Sit ups
15m handstand walk
15m overhead walking lunges (22.5/15)

 

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 Sep WOD – Wednesday 14 September 2022

CROSSFITREST AND RECOVERY

Strength & Skill
Squat snatches – EMOM 12
Perform 1 pocket squat snatch, 1 hang squat snatch, 1 full squat snatch PER minute (+/- 65-70% of 1 Rep Max)

 

WOD: Nancy
5 rounds
400m run
15 Overhead squats (40/30)

 

 

 

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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13 Sep WOD – Tuesday 13 September 2022

CROSSFITREST AND RECOVERY

WOD

EMOM x 20

Min 1: 5 Thrusters (40/30) & 3 burpees
Min 2: 10 T2B

 

 

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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12 Sep WOD – Monday 12 September 2022

CROSSFITREST AND RECOVERY

Strength

Split jerks
5 x 2 @ 80% of 1RM

 

WOD

AMRAP 18
10 x Chest 2 Bar Pullups
15 Single Arm Devils press (20/15)
100m run

 

 

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 Sep WOD – Friday 9 September 2022

CROSSFITREST AND RECOVERY

WOD

For time

200m run

 

4 rounds
10 Deadlift @ 100/70
5 HSPU

 

200m run

 

3 rounds
15 Deadlift @ 80/60
10 HSPU

 

200m run

 

2 rounds

 

20 Deadlift @ 60/45
15 HSPU

 

 

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 Sep WOD – Thursday 8 September 2022

CROSSFITREST AND RECOVERY

Hero WOD: Zachary Tellier

For time
10 burpees

 

10 burpees
25 push ups

 

10 burpees
25 push ups
50 lunges

 

10 burpees
25 push ups
50 lunges
100 sit ups

 

10 burpees
25 push ups
50 lunges
100 sit ups
150 air squats

 

Time cap: 30 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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07 Sep WOD – Wednesday 7 September 2022

CROSSFITREST AND RECOVERY

WOD
For time:

20 Squat Cleans (55/35)
20 Russian Kettlebell Swings (24/16)
20 Ring Rows
15 Squat Cleans (60/40)
15 Russian Kettlebell Swings
15 Pull ups
10 Squat Cleans (65/45)
10 Russian Kettlebell Swings
10 Chest 2 Bar pull ups
5 Squat Cleans (70/50)
5 Russian Kettlebell Swings
5 Bar Muscle ups

 

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 Sep WOD – Tuesday 6 September 2022

CROSSFITREST AND RECOVERY

WOD:
Bear Complex
5 Rounds
1 round = 5 Bear complexes

1 Power clean
1 Front squat
1 Push press
1 Back squat
1 Push Press Behind Neck

*athletes must hold on to bar for the entire 5 complexes / 1 round
*CANNOT do a cluster, squat clean or thruster

 

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 Sep WOD – Monday 5 September 2022

CROSSFITREST AND RECOVERY

Strength:
Front squats
3 – 3 – 3 – 3 – 3

 

WOD:
10 rounds
10 lateral burpees over DB
10 alt. hang snatches (22.5/15)

 

*every 90 seconds: 20 DU’s

 

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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