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17 Feb WOD – Friday 17 February 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 14min

7 Muscle-Ups
50 Wall-Ball Shots
100 Double-Unders

Do Beyond Rx’d programming for the day.
Hit this workout with everything you’ve got. Practice going all out and emptying the tank. Save nothing, as a week from today it will no longer be practice, but game time!

– No additional work as today is a great dry run of the next 5 Fridays.

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 Feb WOD – Thursday 16 February 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

As far as possible in 20min

Snatch Complex:
(1 Hang Power Snatch (185/125lbs)
1 Squat Snatch
1 Hang Power Snatch
1 Squat Snatch)

6 Pistols
8 Pushups

Each round you add:
1 Snatch Complex
1 Round of Pistols/Pushups

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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15 Feb WOD – Wednesday 15 February 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 Rounds

9 Back Squat @ 60% 1RM
5 Pullup
3 Chest to Bar Pullup
1 Bar Muscle Up

PART 1:
NOTE: The open begins next week. Continue to keep the volume low and focus on putting 100% effort into each day’s training to prepare for the upcoming 5 weeks of Open testing.
To be done 30 minutes before class

Snatch Complex:
Hang Power Snatch + Snatch (full)
2-2-2-2-2-2-2

– One set consists of a hang power snatch + full snatch + hang power snatch + full snatch without letting go of the bar. Build to the heaviest set you can.

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

Rest 15 minutes

On the minute for 15 minutes:
Min 1: 10 Pistol
Min 2: 5 Muscle ups
Min 3: 20 Push ups

– Goal is to practice muscle ups under fatigue. Consider increasing or decreasing the muscle ups reps to adjust difficulty.

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 Feb WOD – Tuesday 14 February 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1:
5 Rounds (NFT)

6 Barbell Bent Over Row
3 Weighted Dips

Part 2:
Open Prep

5 Rounds

5-10 Unbroken Ring Dips

PART 1:
NOTE: The open begins next week. Continue to keep the volume low and focus on putting 100% effort into each day’s training to prepare for the upcoming 5 weeks of Open testing.
To be done 30 minutes before class

Bench Press
3-3-3-3-3
– Warm up to a heavy triple and hold that weight across 5 working sets. Compare to 1/3/2017 and try to go heavier.

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

Rest 20 minutes

Rowing Intervals
Row 1:40 – rest :20 x9

– This is a pre-programmed workout on the rower. Go to “select workout” and click on v1:40/r:20. Each interval will be 1:40 of work with a :20 second rest. There is a 2 minute break after the 5th interval. Goal is to get 450m for men and 400m for women on each interval.

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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13 Feb WOD – Monday 13 February 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

EMOM 16min
1 Rope Climb
5 Burpees
7 KB Goblet Squat (20/12kg)

To be done 45 minutes before class

Back squat
3-3-3-3-3
– Warm up to a heavy triple and hold that weight across 5 working sets. Compare to 2/1/2017 and try to go heavier.

Deadlift
3-3-3-3-3
– Warm up to a heavy triple and hold that weight across 5 working sets. Compare to 1/30/2017 and try to go heavier.

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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10 Feb WOD – Friday 10 February 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

‘HEAVY NANCY’

5 Rounds

400m Run
15 OH Squats (135/95lbs)

Do Beyond Rx’d programming for the day.

Rest 20 minutes

10 Rounds for time:
30 Double unders
10 calorie Assault Bike
10 Pull ups (chest to bar)

– Goal is to finish under 20 minutes, and closer to that 15 minute mark. Consistency in those double unders will really pay off, can you complete all 10 rounds with no misses?

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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09 Feb WOD – Thursday 9 February 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

30sec DB Power Clean (55/35lbs)
30sec Rest
30sec Alternated Grip DB Hold
* One DB on shoulder, one by side
30sec Rest
8 Rounds
Straight into:
400m Alternated Grip Carry
* One DB on shoulder, one by side

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 Feb WOD – Wednesday 8 February 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 Rounds

25 Box Jumps (24/20″)
20 Front Squat (115/75lbs)
15 Handstand Pushups
Rest 2min

NOTE: The open begins in 2 weeks. We are quickly approaching the time to test all of the training and hard work we have been putting in. Volume will begin to decrease to accommodate for the upcoming 5 weeks of Open testing.

To be done 30 minutes before class

Power clean
3-3-2-2-1-1-1
– Build across working sets up to a heavy single for the day. Feet splaying out too wide constitutes no rep. As usual, clean and precise footwork is mandatory. Compare to 1/31 and try to go heavier. No more than 2 misses!

Push Press
3-3-3-3-3
– Warm up to a heavy triple and hold that weight across 5 working sets.

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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07 Feb WOD – Tuesday 7 February 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY
PARTNER CINDY

* 1 round each, at a time
AMRAP 20min
5 Pullups
10 Pushups
15 Squats

NOTE: The open begins in 2 weeks. We are quickly approaching the time to test all of the training and hard work we have been putting in. Volume will begin to decrease to accommodate for the upcoming 5 weeks of Open testing.

Do Beyond Rx’d programming for the day.
Hit this workout with everything you’ve got. Practice pacing the beginning and then emptying the tank in the final stages of the workout. Save nothing, as very soon it will no longer be practice, but game time!

Later in the day (OPTIONAL)

For time:
30 Burpee bar muscle ups

– Goal is under 5 minutes. Stay consistent and if the reps begin to get sloppy (excessive chicken wing!) call it done. Stay healthy and smart with our training.

3 Rounds for quality:
30 GHD sit ups
30 Hip extensions

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 Feb WOD – Monday 6 February 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Open Workout 16.1

AMRAP 20min
25ft Overhead Walking Lunge (95/65lbs)
8 Over the Bar Burpees
25ft Overhead Walking Lunge
8 Chest-to-Bar Pullups

PART 1:
NOTE: The open begins in 2 weeks. We are quickly approaching the time to test all of the training and hard work we have been putting in. Volume will begin to decrease to accommodate for the upcoming 5 weeks of Open testing.
To be done 30 minutes before class

Front Squat (pause)
3-2-2-1-1-1

– Build to a heavy single across the working sets. There is a 1 second pause in the bottom; try to match your current clean PR or heavier. Compare to 1/25/2017.

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

Rest 10 minutes

As many reps as possible in 10 minutes:
10 Thrusters (105/70)
2 Rope climbs (15ft.)

– Goal is 7+ rounds. Get back on that second rope climb as quick as you can, as that is where time will get away from you.

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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