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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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04 Aug WOD – Friday 4 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1: power snatch
1-1-1

 

Part 2: 1 power snatch
EMOM 20min

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

Rest 15 minutes

For time:
70 Burpees
-then-
7 Rounds:
7 Deadlift (165/115)
7 Box jump (24”/20”)
-then-
7 Rounds
7 Power Snatch (75/55)
7 Ring dip
-then-
70 cal Row

– Goal is to finish under 18 minutes. Stay moving with a consistent pace and don’t come out too fast on the burpees!

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 Aug WOD – Thursday 3 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

90sec ring pushup hold
40 db step ups (db’s by side) (45/25lbs)
30 wall ball (20/14lbs)
20 box around the worlds

1min parallette l-sit hold
30 db step ups (db’s by side)
20 wall ball
10 box around the worlds

30sec ring pushup hold
20 db step ups (db’s by side)
10 wall ball
5 box around the worlds

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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02 Aug WOD – Wednesday 2 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

35 front squats (185/135lbs)
1km row

To be done 30 minutes before class

3 Rounds for time:
15 cal Row
12 Power snatch (95/65)
9 Burpees

– Goal is to go fast. This should be a sprint type of effort. Looking to finish under 5 minutes.

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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01 Aug WOD – Tuesday 1 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 rounds

15 deadlifts (275/185lbs)
18 ring dips
21 box jumps (24/20″)
rest 1min

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

Rest 20 minutes

5 Rounds for time:
25 Wallball (20/14)
30 Pull ups

– Goal is to finish under 12 minutes. How many sets can you get unbroken?

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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31 Jul WOD – Monday 31 July 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 24min

400m Run
12 Single Arm KB Walking Lunge (16/12kg)
12 Single Arm KB Push Press (16/12kg)
12 Hang Power Clean (95/65lbs)

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.

PART 2:

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

Rest 20 minutes

10 Rounds for Time
250m Row
– rest 2 minutes

– Goal is to finish each round in under 1 minute or faster.

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 Jul WOD – Friday 28 July 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

1-2-3-2-1min
Row
Assault Bike
Wall Ball (20/14lbs)

To be done 30 minutes before class

For time:
21-15-9
Single arm DB overhead squat (80/55)
4-3-2
Legless rope climb

– This one is meant to be done fast and aggressive. Scale the DB loading if unbroken sets are not obtainable. Should feel like a “Fran” type of effort, but a bit longer.

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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