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29 Jun WOD – Wednesday 29 June 2022

CROSSFITREST AND RECOVERY

Workout out of the day:

Partner Workout: You Go I Go!! (18 minute time cap) or half individual

40 x Clean and Jerk
40 x Pull -ups
200m x 2x KB Carry (both partners)
80 x Wall Balls
60 x Pull ups
60 x Clean and Jerk

 

Rx 60/40kg and 24kg KB’s
Comp 70/50 and 32kg KB’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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28 Jun WOD – Tuesday 28 June 2022

CROSSFITREST AND RECOVERY

Strength: 4-5 heavy sets
Deadlifts x 3-5reps
Calf Raises x 10 (each side) single leg

 

Workout out of the day:

TABATA: 1 min work and 15 seconds rest, 4 Sets (16 rounds)
1. Double Unders
2. Push ups
3. Anchored MB-2-Wall throw sit ups.
4. 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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27 Jun WOD – Monday 27 June 2022

CROSSFITREST AND RECOVERY

Workout out of the day:

WOD: 16min AMRAP

 

2 Rounds

12 (6+6) x Barbell OVH reverse lunges
12rx/ 16comp x Toes to Bar
8 x Power Cleans
50/35 RX
70/50 comp

THEN

 

2 Rounds

12 x Barbell reverse lunges
12 x chest 2 bar/ Bar Muscle ups
8 x Squat Cleans

 

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 Jun WOD – Friday 24 June 2022

CROSSFITREST AND RECOVERY

Workout out of the day:

AFAP 30 min
3-6-9-12-15-18
Wall Balls
Box Jumps
Ring Rows
Lunges
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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23 Jun WOD – Thursday 23 June 2022

CROSSFITREST AND RECOVERY

Workout out of the day:

Find your heaviest Complex
1 x Hang Power Clean
1 x Hang Squat Clean
1 x Front Squats

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 Jun WOD – Wednesday 22 June 2022

CROSSFITREST AND RECOVERY

Workout out of the day:

15min AMRAP
15 x KB swings 24/16
10-15 x Deficit Plate push ups
30 x 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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21 Jun WOD – Tuesday 21 June 2022

CROSSFITREST AND RECOVERY

Workout out of the day:

5 Rounds
12 x Push Presses
200m Run
10-15 x Pull 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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20 Jun WOD – Monday 20 June 2022

CROSSFITREST AND RECOVERY

Workout out of the day:

WOD A:

EMOM 10min: work 1 minute, rest 1 minute

1 x Power Snatch
1 x OVH Squats

 

WOD B: Squat Snatches
1min on 1min off

 

 

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 Jun WOD – Friday 17 June 2022

CROSSFITREST AND RECOVERY

Workout out of the day:

22 Minute AMRAP

 16 x Alt Hang DB Snatches (22.5/17) or (30/25)

10 x Box Jump Overs

21 x Air Squats

 

 

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 Jun WOD – Wednesday 15 June 2022

CROSSFITREST AND RECOVERY

Strength & Skill

5-6 rounds
Ring Dips x 8 – 12
Hanging L-sits 30-45sec

Skill: Clean and Jerk drill technique

 

Workout out of the day:

EMOM – 20 Minutes

Minute 1: 4-6 x Clean + Jerk (70/50) or (90/70)
Minute 2: 10 x Lateral Burpees Over the bar
Minute 3: Run 100m
Minute 4: Rest

 

 

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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