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08 Jun WOD – Wednesday 8 June 2022

CROSSFITREST AND RECOVERY

 

Workout of the Day:

5-6 working sets

Clusters work up to heavy 3/5 reps.
Strict Chest to Bars (max reps)

 

Finisher: 3 Rounds

30 x Spiderman’s
30 x Hands to Toes

 

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 Jun WOD – Tuesday 7 June 2022

CROSSFITREST AND RECOVERY

Skill and Strength:

5-5-5-5-5 Rep Back Squats

 

Workout of the Day:

EMOM: 10min

Min one: 15 x Box Jumps (24/20) or (30/24)

Min two: 20 x Alt DB Snatches (25/20) or (30/25)

 

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 Jun WOD – Monday 6 June 2022

CROSSFITREST AND RECOVERY

Workout of the Day:

4 rounds

200m Run
25 x MB Squats (10/7) or (15/10)
25 x MB Sit-ups

 

THEN

 

2 rounds

400m Run
15 x Plate OVH reverse lunges (15/10) or (20/15)
15 x Plate Sit up to OVH

 

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 Jun WOD – Friday 3 June 2022

CROSSFITREST AND RECOVERY

Workout of the Day:

2 Rounds for Time: Cap 30 mins

200m Run

20 x Dual DB Squat Cleans (20/15) or (22.5/17.5)

20 x Toes to bar

150m Run

15 x Dual DB Thrusters

15 x Toes to bar

100m Run

10 x Dual DB Devils Press

10 x Toes to bar

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 Jun WOD – Thursday 2 June 2022

CROSSFITREST AND RECOVERY

Skill and Strength:

Jerk

5-5-3-3-3

 

Workout of the Day:

7 Rounds for Time: 20min Cap

 

20 x Wall Balls

20 x KB Swings

100m Single arm KB Carry

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 Jun WOD – Wednesday 1 June 2022

CROSSFITREST AND RECOVERY

Skill and Strength:

12-15 Min EMOM:

5 – 8 x Cleans

 

Workout of the Day:

14 minute AMRAP

7 x Squat Clean
7 x bar Facing Burpees
30 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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27 May WOD – Friday 27 May 2022

CROSSFITREST AND RECOVERY

Skill and Strength:
Heavy 4 rep Front Squats.

Workout of the Day:
4 Rounds of 4 Minute AMRAPS

4min AMRAP:
Power Cleans.
Rest 2min after each one.

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 May WOD – Thursday 26 May 2022

CROSSFITREST AND RECOVERY

Skill:
OVH Reverse Barbell Lunges

Workout of the Day:
8 – 12 – 16 – 16 – 12 – 8
Overhead Reverse Barbell Lunges (40/30) & (60/40)

16 – 24 – 32 – 32 – 24 – 16
GHD Sit-ups / Weighted and anchored sit ups.

Perform 100m Run after each set.

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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25 May WOD – Wednesday 25 May 2022

CROSSFITREST AND RECOVERY

Skill:
Squat Snatches find heavy 1 Rep.

Workout of the Day:
21-18-15-12-9-6
Burpee Box Jumps
Slam Balls (10/7) & (15/10)

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 May WOD – Tuesday 24 May 2022

CROSSFITREST AND RECOVERY

Skill:
Thrusters and Muscle ups

Workout of the Day: “Let’s go to War”

20min AMRAP
4 x Bar Muscle ups
12 x Thrusters (50/30) & (60/40)
200m 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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