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13 Jul WOD – Wednesday 13 July 2022

CROSSFITREST AND RECOVERY

PART 1:
Front Squat
5 Sets of 3

 

PART 2: “The Admiral”
3 Rounds For Time [20 Minute Time Cap]:

20 Burpee Pull-ups
20 Front Squats (70/50)
20 Box Jumps (24″/20″)

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 Jul WOD – Tuesday 12 July 2022

CROSSFITREST AND RECOVERY

“ANGRY ANNIE”

For Time [30 Minute Time Cap]:

50-40-30-20-10:
Double Unders
AbMat Sit-ups
100m run

*100m Dumbbell Farmers Carry After Every Movement (24s/16’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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11 Jul WOD – Monday 11 July 2022

CROSSFITREST AND RECOVERY

PART 1: No Touch Deadlift
5 Sets of 3

 

PART 2: “BRAKE PADS”
5 Rounds
9 Hang Power Cleans (135/95)
45 Air Squats
200m Run
Rest 1 Minute Between Rounds

 

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 Jul WOD – Friday 8 July 2022

CROSSFITREST AND RECOVERY

WOD: 18min AMRAP
50 x TU/‘s/ 100 DU’s/ 200 SU’s
40 x Clean and Jerk. 60/45kg
30 x S/A DB/KB reverse lunge 24/16kg
20 x Goblet squats (24/16)
10 x Wall walks

 

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 Jul WOD – Thursday 7 July 2022

CROSSFITREST AND RECOVERY

WOD:
Buy in only: 200m Run

 

10 Rounds for Time
10 x Alt KB Snatches 25/17.5kg
20 x Wall Balls 10/7kg

 

Every 3min 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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06 Jul WOD – Wednesday 6 July 2022

CROSSFITREST AND RECOVERY

WOD: 
400 Meter Run
60 Box Step-Ups
60 Renegade rows (20/12.5)
400 Meter Run
40 Box Jumps
40 Renegade Rows
400 Meter 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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05 Jul WOD – Tuesday 5 July 2022

CROSSFITREST AND RECOVERY

Strength:

5 rounds

Chest to Bar Pull ups (Find heaviest 2-3reps)
Practice TU/DU x 20

 

WOD: AMRAP 20min
3x bar muscle or 5x chest2bar/pull-up
10 x T2B/ HKR/ V-ups
15 x GHD/ MB Sit 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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04 Jul WOD – Monday 4 July 2022

CROSSFITREST AND RECOVERY

Strength: KB gorilla rows/ Double KB Rows
Heavy 5 reps each side.

KB work: Deadlifts, pivots & swings

 

Workout out of the day:

80 x Air Squats
60 x KB Swings (24/16)
40 x Push ups

 

60 x Air Squats
40 x KB Swings
20 x Push ups

 

40 x Air Squats
20 x KB Swings
10 x Push 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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01 Jul WOD – Friday 1 July 2022

CROSSFITREST AND RECOVERY

Workout out of the day:

30min AMRAP
10 x Barbell thrusters
20 x walking lunges
40 x Double unders
2 x legless rope climbs
100m Run

RX 50/35kg
Comp 60/45kg

 

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 Jun WOD – Thursday 30 June 2022

CROSSFITREST AND RECOVERY

Skill/Strength: Turkish Getup
Find heaviest:
x5 reps
x3 reps
x1 rep

 

Workout out of the day:

Buy in: 480m Run/ 500m Row

 

THEN:

8 Rounds:
12 x alt DB snatches
12 x Box Jump overs
RX 22.5/15kg
Comp 27.5/20kg

Buy out: 480m Run/ 500m Row

 

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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