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22 Mar WOD – Thursday 22 March 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

800-m Run
20 Burpees
1-k Row
20 Front Squats (45/35 lb.)
40/30-Cal. Assault Bike
20 Over-Unders

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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20 Mar WOD – Tuesday 20 March 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Split Jerk
1-1-1-1-1

NOTE: Final week of The Open. Good or bad, forget about last week and be ready to attack whatever gets thrown at us this time. It is important to remain focused on our goal each week of performing our best on the Open workouts and letting that remain our central focus over the next weeks of training.

***This means if we are feeling really sore we should intentionally hold back (think 80% effort) on today’s workout so we can perform our best on Friday. If we are feeling good then get after it, but remember, stay focused on the goal!

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes

3 Rounds for time:
800m Run
25 Toes to bar
25 Deadlifts (225/155)

-Goal is to finish under 20 minutes, with better times under 18 minutes. This should be a light to moderate load on the bar, and the first round (if not all) should be unbroken on the deadlifts.

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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19 Mar WOD – Monday 19 March 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

10 rounds

3 Hang Power Snatches (Heavy)
25 Double-unders
Perform 1 round every 90 sec.

NOTE: If you choose to re-do OPEN 18.4, do NOT do the gym programming (RX’d or competitor) for the day, or the extra training.

Or, if you choose not to re-do the Open workout:
Do the gym programming (RX’d or competitor) for the day.
On the minute for 20 minutes:
Even: 1 Back Squat (very heavy)
Odd: 1-5 Strict muscle ups
Immediately after finishing,
For Quality:
Accumulate 4 minutes hanging from a pull up bar in as few sets as possible.

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 Mar WOD – Friday 16 March 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

CROSSFIT OPEN 18.4

21 Deadlift (225/155 lb.)
21 HSPU
15 Deadlift
15 HSPU
9 Deadlift
9 HSPU
21 Deadlift (315/205 lb.)
50-ft. Handstand Walk
15 Deadlift
50-ft. Handstand Walk
9 Deadlift
50-ft. Handstand Walk

*9 min time cap.

CROSSFIT OPEN 18.4

21 Deadlift (225/155 lb.)
21 HSPU
15 Deadlift
15 HSPU
9 Deadlift
9 HSPU
21 Deadlift (315/205 lb.)
50-ft. Handstand Walk
15 Deadlift
50-ft. Handstand Walk
9 Deadlift
50-ft. Handstand Walk

*9 min time cap.

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 Mar WOD – Thursday 15 March 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 10 minutes

1 Muscle-up
2 Burpee Box Jumps (30/24 in.)
Add 1 MU + 2 BBJ each round

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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14 Mar WOD – Wednesday 14 March 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Power Clean
3-3-3-3-3

NOTE: The Open continues this week. Good or bad, forget about last week and be ready to attack whatever gets thrown at us this time. It is important to remain focused on our goal each week of performing our best on the Open workouts and letting that remain our central focus over the next weeks of training.

***This means if we are feeling really sore we should intentionally hold back (think 80% effort) on today’s workout so we can perform our best on Friday. If we are feeling good then get after it, but remember, stay focused on the goal!

Do the gym programming (RX’d or competitor) for the day.
Front Squat
10-10-10-10-10
-Use a weight you can maintain across all 5 sets.
4 Rounds for time:
1000m Row
-Rest 90 seconds-
-Goal is to have the fastest cumulative time for the 4,000 meters.

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 Mar WOD – Tuesday 13 March 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

60 Double-unders

Then:
3 rounds

10 Overhead Squats (115/75 lb.)
15 Ring Push-ups

 

Then:
60 Double-unders

NOTE: The Open continues this week. Good or bad, forget about last week and be ready to attack whatever gets thrown at us this time. It is important to remain focused on our goal each week of performing our best on the Open workouts and letting that remain our central focus over the next weeks of training.

***This means if we are feeling really sore we should intentionally hold back (think 80% effort) on today’s workout so we can perform our best on Friday. If we are feeling good then get after it, but remember, stay focused on the goal!

Do the gym programming (RX’d or competitor) for the day.
Rest 30 minutes
On the Minute for 20 minutes:
5 Power snatch (95/65) & 3 Muscle ups
-Goal is to complete all 8 reps within the minute. If you fall behind the pace, finish out the 20 minutes by completing as many rounds as you can.
For Quality:
3 x 15 Reverse Hyper (moderate loading)
-Substitute barbell good mornings if you do not have access to a reverse hyper

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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12 Mar WOD – Monday 12 March 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 rounds

200-m Run with MB
20 Wall-Ball Shots (20/14 lb.)
200-m Run
20 MB Cleans

NOTE: If you choose to re-do OPEN 18.3, do NOT do the gym programming (RX’d or competitor) for the day, or the extra training.

Or, if you choose not to re-do the Open workout:

To be done 60 minutes before class

Sumo Deadlift
10-8-6-4-2
Bench Press
10-8-6-4-2
Weighted Pull-up
10-8-6-4-2

-Use the heaviest weight possible on each set. Can be done alternating movements or by completing all 5 sets before moving to the next movement.

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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09 Mar WOD – Friday 9 March 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

CROSSFIT OPEN 18.3

 

2 rounds for time of:
100 Double Unders
20 Overhead Squats (115/80 lb.)
100 Double Unders
12 Ring Muscle-ups
100 Double Unders
20 DB Snatches (50/35 lb.)
100 Double Unders
12 Bar Muscle-ups

*14 min time cap

18.3

 

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 Mar WOD – Thursday 8 March 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

20 x 20-m Shuttle Runs
20 OH Plate Walking Lunges (45/25 lb.)
20 x 20-m Shuttle Runs
30 Plate Good mornings
20 x 20-m Shuttle Runs
40 Plate Lateral Jumps

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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