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07 Sep WOD – Wednesday 7 September 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY

WOD:

3 Rounds

 

20 Fast Feet
10 Air Squats
4 Rounds
20 Parallete Jumps
10 Burpees
4 Rounds
25 Fast Feet
15 Air squats

WOD:

5 Rounds

 

20 Double Unders
10 Air Squats
5 Rounds
20 Parallete Lateral Jumps
10 Burpees
5 Rounds
25 Double Unders
15 Air squats

WOD:

5 Rounds

 

25 Double Unders
10 Air Squats
5 Rounds
25 Parallete Lateral Jumps
10 Burpees
5 Rounds
30 Double Unders
15 Air squats

Part 1:

 

Do Beyond Rx’d programming for the day.
Rest 10 minutes

 

As many reps as possible in 5 minutes:

60 Deadlifts (275/185)
Max reps Muscle ups in remaining timeAs many reps as possible in 5 minutes:

50 Hip extensions (Hold a 25/15 plate)
Max reps Muscle ups in remaining time

 

NOTE: Goal is to get some muscle ups each time. If you are unable to hit at least 20 reps unbroken at the prescribed weight, lower it so you can get to the rings. I wouldn’t recommend doing sets of 20, though. Small, quicker sets will be the way to go trying to get 15-20 reps done each minute. Hopefully each time you can get to the rings before the 4 minute mark, or even 3 minutes if you are hustling.

 

Part 2:

 

Rest 10 minutes

 

For time:
75 GHD sit ups
NOTE: Goal is to finish these in under 3 minutes. Lower the reps to 50, if needed, so you can finish in under the 3 minutes.

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 Sep WOD – Tuesday 6 September 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    Strict Ring Pullup
    5-5-5-5-5-5
  • Optional Finisher

    EMOM 7 minutes
    5 Pushups

  • WOD:

    Weighted Pullup
    5-5-3-3-1-1
  • Optional Finisher

    EMOM 7 minutes
    5 HSPU

  • WOD:

    Weighted Pullup
    5-5-3-3-1-1
  • Optional Finisher

    EMOM 7 minutes
    5 HSPU

  • Part 1:

    To be done 30 minutes before class

    Bench Press

    5-5-3-3-1-1

    NOTE: Build up to a heavy single across the working sets.

  • Part 2:

    — Do Beyond Rx’d programming for the day. —
    Rest 10 minutes

    For time:

    21-15-9

    Thruster (115/75)
    Pull up (chest to bar)

    NOTE: Goal is try to stay within 1 minute of your best “Fran” time. For example if you have a sub 3 minute Fran time, then try to finish sub 4 minutes on this variant.

  • 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 Sep WOD – Monday 5 September 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    3 Rounds

    30 Bulgarian Lunges (15 each leg)
    15 OH Squat
    30 Walking Lunges
    15 Back Squat

  • WOD:

    3 Rounds
    30 Pistols (alternating legs)
    20 OH Squat (65/45lbs)
    30 Walking Lunges
    20 Back Squat (65/45lbs)
  • WOD:

    3 Rounds
    40 Pistols (alternating legs)
    20 OH Squat (75/55lbs)
    40 Walking Lunges
    20 Back Squat (75/55lbs)
  • Part 1:

    To be done 45 minutes before class

    Power Snatch
    2-2-2-2-2-2

    Back Squat
    2-2-2-2-2-2

    NOTE: Hold a heavy double across the 6 working sets for each movement. The snatches should not be “touch and go.”

  • Part 2:

    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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02 Sep WOD – Friday 2 September 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    AMRAP 20min

    40 DB Snatch
    10 Step Ups
    30 DB Snatch
    20 Step Ups
    20 DB Snatch
    30 Step Ups
    10 DB Snatch
    40 Step Ups

  • WOD:

    AMRAP 20min

    60 DB Snatch
    10 Box Jumps (24/20″)
    50 DB Snatch
    20 Box Jumps
    40 DB Snatch
    30 Box Jumps
    30 DB Snatch
    40 Box Jumps
    20 DB Snatch
    50 Box Jumps
    10 DB Snatch
    60 Box Jumps

    * Use a DB 1/4 of your BW

  • WOD:

    AMRAP 20min

    60 DB Snatch
    10 Box Jumps (24/20″)
    50 DB Snatch
    20 Box Jumps
    40 DB Snatch
    30 Box Jumps
    30 DB Snatch
    40 Box Jumps
    20 DB Snatch
    50 Box Jumps
    10 DB Snatch
    60 Box Jumps

    * Use a DB 1/4 of your BW

  • To be done 45 minutes before class

    Snatch
    2-2-2-2-2-2

    Do Beyond Rx’d programming for the day.

    NOTE: Spend some time hitting some heavy snatch doubles today. Do not touch and go. All 6 working sets should be at heavy weights. If the weights are moving well, consider taking it to singles and continuing to add weight.

  • 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 Sep WOD – Thursday 1 September 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    Max 750m Row
    Rest 3min
    20 Front Squat @ (45/35lbs)
    Rest 3min
    Max 500m Row
    Rest 2min
    20 Front Squat @ (45/35lbs)
    Rest 2min
    Max 250m Row
    Rest 1min
    20 Front Squat @ (45/35lbs)
  • WOD:

    Max 1km Row
    Rest 3min
    Max Set Front Squat @ (115/75lbs)
    Rest 3min
    Max 500m Row
    Rest 2min
    Max Set Front Squat @ (115/75lbs)
    Rest 2min
    Max 250m Row
    Rest 1min
    Max Set Front Squat @ (115/75lbs)* Without putting BB down.
  • WOD:

    Max 1km Row
    Rest 3min
    Max Set Front Squat @ (135/95lbs)
    Rest 3min
    Max 500m Row
    Rest 2min
    Max Set Front Squat @ (135/95lbs)
    Rest 2min
    Max 250m Row
    Rest 1min
    Max Set Front Squat @ (135/95lbs)* Without putting BB down.
  • REST 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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31 Aug WOD – Wednesday 31 August 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    Clean and Jerk 5-5-5
  • WOD:

    Clean and Jerk 5-3-1
  • WOD:

    Clean and Jerk 5-3-1
  • WOD: 

    Do Beyond Rx’d programming for the day.
    Rest 15 minutes

    For times and reps:
    Max 1,000m Row
    Rest 3 minutes
    Max reps Front squat (135/95)
    Rest 3 minutes
    Max 500m Row
    Rest 2 minutes
    Max reps Front squat (135/95)
    Rest 2 minutes
    Max 250m Row
    Rest 1 minutes
    Max reps Front squat (135/95)
    NOTE: This was previously done on March 30th. If have done this workout before be sure to look up your score and times.

  • 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 Aug WOD – Tuesday 30 August 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    12 min EMOM

    Min 1: 15 KB Swing
    Min 2: 10 Pushups

  • WOD:

    12 min EMOM
    Min 1: 20 KB Swing (24/16kg)
    Min 2: 10 Ring Dips
  • WOD:

    12 min EMOM
    Min 1: 20 KB Swing (32/24kg)
    Min 2: 15 Ring Dips
  • Part 1:To be done 30 minutes before class

    As many reps as possible in 7 minutes:
    25 Double unders
    5 Burpee bar muscle ups

    NOTE: Goal is to get 7 rounds, which will be challenging at a 1 minute per round pace. If necessary, perform burpee chest to bar pull ups as the scale for today, but keep it at 5 reps.

  • Part 2:

    Do Beyond Rx’d programming for the day.
    Rest 10 minutes

    10 minutes of handstand walking practice

    NOTE: Spend 10 minutes practicing being upside down. Get creative and set up a course or use an agility ladder. Have some fun with it!

  • 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 Aug WOD – Monday 29 August 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    AMRAP 7min

    3 Hang Power Snatch
    9 Wall Ball

  • WOD:

    AMRAP 7min

    3 Power Snatch (135/95lbs)
    9 Wall Ball (20/14lbs) — 11/9ft target

  • WOD:

    AMRAP 7min

    3 Power Snatch (155/115lbs)
    9 Wall Ball (20/14lbs) — 11ft target

  • WOD:

    Do Beyond Rx’d programming for the day.
    Rest 20 minutes
    “T.J.”

    For time:
    10 Bench press (185/125)
    10 Strict Pull ups
    Max Reps Thruster (135/95)
    – repeat until you reach 100 reps of thrusters

    NOTE: United States Marine Corps Pfc. Anthony “TJ” Antell Jr., 35, of Arlington, Texas, died May 2, 2016, from a gunshot wound when he tried to disarm a gunman at a local Walgreens. Antell was the owner of CrossFit Abattoir. He is survived by his wife, Crystal; sons, Hayden and Liam; daughter, Rilee; and many other friends and family. Record your time and the number of rounds.

  • 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 Aug WOD – Friday 26 August 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    AMRAP 12min

    21 Situps
    15 DB Box Step Ups
    9 Lunges

  • WOD:

    AMRAP 12min

    21 Situps
    15 DB Box Step Up and Over (45/25lbs)
    9 DB Jumping Lunges (45/25lbs)

  • WOD:

    AMRAP 12min

    21 Situps
    15 DB Box Step Up and Over (55/35lbs)
    9 DB Jumping Lunges (55/35lbs)

  • Part 1
    To be done 30 minutes before class

    Back squat
    10×1

    NOTE: Perform 1 rep of a heavy(ish) squat on the 2 minutes. The reps should be fast and smooth. Decrease in weight if they begin to get sticky or grindy, however this should be a heavier weight than last week’s doubles.

  • Part 2

    Do Beyond Rx’d programming for the day.
    Rest 15 minutes

    Every minute for 20 minutes:
    Min 1: 20 calorie Row
    Min 2: 15 DB push press (45/35)
    Min 3: 20 calorie Row
    Min 4: 15 Ring dip (strict)

    NOTE: Goal is to complete as many sets of the push press and ring dips unbroken. Decrease the number of ring dips so the work can be completed within a 30-40 second window, if necessary.

  • 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 Aug WOD – Thursday 25 August 2016

FITNESSRXDBEYOND RXDSTRENGTH & COMPETITIONREST AND RECOVERY
  • WOD:

    Deadlift 3-3-3-3-3
  • WOD:

    Deadlift 3-3-3-3-3
  • WOD:

    Deadlift 3-3-3-3-3
  • REST DAY

    Remember: 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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