CrossFitRest and RecoveryStrength & Competition
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1: Strict Handstand Push-Ups x Max Reps
Minute 2: Alternating Pistols x 12-16 reps
Minute 3: Toes to Rings x 6-8 reps
Run 800 Meters
30 Hand-Release Push-Ups
(successful reps must start from the top extended position, and the knees must never touch the ground)
Run 400 Meters
20 Hand-Release Push-Ups
Run 200 Meters
10 Hand-Release Push-Ups
*Use a weight that will be appropriately challenging, but safe. You should be able to complete the initial 15 reps in a maximum of three sets of 5 – do not go heavier than that.
- 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.
Every minute, on the minute, for 5 minutes:
*Set 1: 2 reps @ 60%
*Set 2: 2 reps @ 65%
*Set 3: 2 reps @ 70%
*Set 4: 1 rep @ 75%
*Set 5: 1 rep @ 80%
Rest one minute, and then:
Every two minutes, for 10 minutes (5 sets):
*Set 6: 85% x 1 rep
*Set 7: 85-90% x 1 rep
*Set 8: 90+% x 1 rep
*Set 9: 90+% x 1 rep
*Set 10: 90+% x 1 rep
For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.
Every two minutes, for 20 minutes (10 sets):
Clean Pull + Hang Clean + Clean + Jerk @ 80% of 1-RM Clean & Jerk
In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 85% of today’s heavy single
- Optional Additional Conditioning Session:
This session is best performed 3-4 hours prior to or following today’s primary session.
Twenty four sets of:
30 seconds of Assault Bike @ 70-75/60-65 rpm
30 seconds of Assault Bike @ 50/40 rpm