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21 Aug WOD – Monday 21 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Weighted Pull-up
3-3-3-3-3

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

Rest 10 minutes

As many reps as possible in 7 minutes:
50 double unders
10 Overhead squats (135/95)

– Goal is to get 6+ rounds. Being consistent on the double unders is a necessity on this one.

Rest 20 minutes

10 Rounds for Time:
250m Row
– rest 2 minutes

– Goal is to finish each round in under 1 minute or faster. Compare times with 7/31.

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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18 Aug WOD – Friday 18 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 12min

 

1min squat hold holding KB (16/12kg)
10 broad jumps
20 walking lunges

To be done 30 minutes before class

As many reps as possible in 12 minutes:
9 DB Deadlift (60/40)
6 Burpees
3 DB Power clean (60/40)

– Goal is to get at least 12 rounds, with great scores at 14+. Only one head of each DB needs to touch the ground on each rep.

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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17 Aug WOD – Thursday 17 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

EMOM 20min

 

1 squat snatch

REST DAY

Recovery is CRUCIAL!

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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16 Aug WOD – Wednesday 16 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

80 pullups
Every time you break, perform 5 over/unders 
40 chest to bar pullups
Every time you break, perform 5 over/unders
20 strict pullup
Every time you break, perform 5 over/unders

PART 1:

To be done 30 minutes before class

On the minute for 20 minutes:
1 Clean & Jerk
– Build in weight across the 20 minutes. Compare to 7/31.

PART 2:

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

Rest 20 minutes

For time:
50-40-30-20-10
KB Swing (53/35)
Goblet Squat (53/35)

– Goal is to finish in a few sets as possible. How far can you go without setting the KB down?

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 Aug WOD – Tuesday 15 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

10-9-8-7-6-5-4-3-2-1

Clean  & Jerk
Strict HSPU
Parallel ring row

PART 1:

To be done 45 minutes before class

Snatch
1-1-1-1-1
-Use the heaviest weight you can for each set.

PART 2:

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

Rest 10 minutes

For time:
50m HS Walk

– Goal is to complete as fast as possible and in as few breaks as possible.

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 Aug WOD – Monday 14 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1:
bench press
3 x 8 reps

 

Part 2:
10 DB thrusters (50/35lbs)
20 lateral box jump overs (24/20″)
30 DB thrusters
60 double unders

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

Rest 15 minutes

3 rounds for quality:
25 Hip extensions
2 Rope climbs (L-sit)

– Hold a (25/15lb) plate on the hip extensions to add difficulty. The rope climbs will start and finish in the seated position. Compare to 7/7.

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 Aug WOD – Friday 11 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 rounds

12 toes to bar
9 burpee box jump (20″)
6 bar muscle ups

PART 1:

To be done 30 minutes before class

Hang Power Clean
2-2-2-2-2-2-2
-Use the heaviest weight you can for each set.

PART 2:

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

Rest 20 minutes

8 rounds for time:
200m Sprint (50m, down & back, down & back)
-rest 2 minutes

– Goal is to finish each round in under 1 minute or faster. Be quick, with short steps, during the change of direction.

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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10 Aug WOD – Thursday 10 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Tabata

Row (in metres)
Handstand hold
Row

Rest Day

Recovery is Crucial

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 Aug WOD – Tuesday 8 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 rounds

200m plate run (25/15lbs)
25 double unders
max set push press (95/65bs)

PART 1:

To be done 30 minutes before class

Hang Power Snatch
2-2-2-2-2-2-2
– Use the heaviest weight you can for each set.

PART 2:

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

Rest 20 minutes

5 Rounds for time:
30/25 cal Assault Bike
-rest 2 minutes

– Goal is to finish each round in under 1 minute. The closer you can get the RPM’s to 100 the faster the calories will accumulate.

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 Aug WOD – Monday 7 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1:

Work up to a heavy 1 rep deadlift

 

Part 2:

1 deadlift
EMOM 20min

PART 1:

To be done 30 minutes before class

For time:
30 strict Muscle-ups

– Goal is to finish under 10 minutes, with great times being under 5 minutes. 15 minute cap.

PART 2:

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

Rest 10 minutes

4 Rounds for time:
25 GHD sit ups
3 Rope climbs (15ft.)
400m run

– Goal is to finish under 14 minutes. Consider scaling the GHD to the parallel range of motion if you haven’t been on it in a while.

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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