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07 Jul WOD – Friday 7 July 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

800m Run
50 KB Swing Unbroken (20/12kg)
Rest 1min

 

600m Run
40 KB Swing Unbroken
Rest 1min

 

400m Run
30 KB Swing Unbroken
Rest 1min

 

200m Run
20 KB Swing Unbroken

PART 1:

To be done 45 minutes before class

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

Back squat
5-3-3-1-1-1
– Use the heaviest weight you can for each set.

PART 2:

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

Rest 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.

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 – Thursday 6 July 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

6 Rounds

5 Push Press (155/105lbs)
10 Burpee

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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05 Jul WOD – Wednesday 5 July 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 12min

100m 1 Arm Waiter Carry – right arm (45/25lbs)
12 DB row in Plank – right arm
24 Air Squats
12 DB Row in Plank – left arm
100m 1 Arm Waiter Carry – left arm

To be done 60 minutes before class

For time:
10-8-6-4-2
Shoulder to overhead (225/155)
20-16-12-8-4
Burpees

– Goal is to hit as many of the barbell sets unbroken, as possible. Bar comes from on the ground, so the penalty for dropping it is maintained. Scale the weight if 10 unbroken is not possible. goal is to finish under 10 minutes.

Rest 10 minutes

For time:
20-10-5
DB Hang squat clean (50/35)
DB Push Press (50/35)

– Goal is to finish under 7 minutes, but put a 10 minute cap on this. The push press may be harder than anticipated following that last workout.

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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04 Jul WOD – Tuesday 4 July 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

“Roy”

 

5 Rounds

15 Deadlifts (185/135lbs)
15 Box Jumps (20″)
15 Pull-ups

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

Rest at least 45 minutes

5 rounds for time:
5 Bench (205/135)
15 GHD sit ups
5 Muscle ups

– Goal is to finish under 10 minutes. Those muscle ups will be much harder after all the pull ups from the workout earlier. Scale to what can be maintained in an unbroken 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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03 Jul WOD – Monday 3 July 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Front Squat
5-3-3-1-1-1

 

Optional Finisher
Tabata Front Squat (45/35lbs)

PART 1:

To be done 30 minutes before class

Power clean & Push Jerk
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 10 minutes

As many reps as possible in 10 minutes:
5 Thrusters (185/125)
10 Triple unders
15 Pull ups (Chest to bar)

– Goal is to get 4-5 rounds, if not more. The triple unders should not take more than 1 minute per round. Scale to 10 attempts, or if you absolutely need to, 45 double unders. It is encouraged to at least try the triple unders; if we never try them, we will never get good at them…..

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 – Friday 30 June 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 7min

8 Front Rack Lunges (135/95lbs)
16 MB Clean (20/14lbs)

PART 1:
To be done 30 minutes before class

2 rounds for time:
35 cal Assault bike
25 Toes to bar
15 Box jump over (24″/20″)

– Goal is to finish under 8 minutes. We have got to attack the bike on this one, as that is where we can gain a ton of time.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 15 minutes

For time:
100 GHD sit ups

– Scale to 60 reps if you have taken some time away from this movement.

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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29 Jun WOD – Thursday 29 June 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Split Jerk
3-3-3-3-3-3-3-3

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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28 Jun WOD – Wednesday 28 June 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

For time:
100 Single Arm Dumbbell Snatches (50/35lb)
80cal. Row
60 Bar-Facing Burpees
40 Muscle-Ups

To be done 45 minutes before class

Hang squat clean
3-3-3-3-3
– Use the heaviest possible weight on each set.

Jerk
3-3-3-3-3
– Use the heaviest possible weight on each set.

Do Beyond Rx’d programming for the day.
– After the workout, finish out the number of muscle ups cut off by the cap. Do these for quality. If exhausted, do transitions on low rings as a substitute, but get those reps in!

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 – Tuesday 27 June 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 Rounds

7 OH Squat (185/135lbs)
7 Front Squat
7 Back Squat

To be done 45 minutes before class

Every minute for 12 minutes
2 Power Snatch
– use the heaviest weight possible each minute. Reps do not have to be touch & go, but they do have to be caught above parallel. Compare to 6/2/2017.

Every minute for 12 minutes
2 Strict Press
– use the heaviest weight possible each minute.

Do Beyond Rx’d programming 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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26 Jun WOD – Monday 26 June 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Mary

AMRAP 20min

5 HSPU
10 Pistols (alt)
15 Pullups

Do Beyond Rx’d programming for the day.

Rest 20 minutes

8 Rounds for time:
8 DB Deadlifts (50/35)
8 DB Hang squat cleans (50/35)
8 DB Push Press (50/35)

– Goal is to finish under 12 minutes. This one will tax the grip!

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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