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25 Jul WOD – Tuesday 25 July 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Split Squat
5-3-3-1-1-1

PART 1:

To be done 30 minutes before class

For time:
15-12-9
Deadlift (365/245)
Strict HS push up (6”/4” deficit)

– Goal is to finish under 10 minutes. Scale the loading if 5 reps is not possible.

PART 2:

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

Rest 15 minutes

4 rounds for individual times:
1,000m Row
– Rest 90s

– Goal is to hold the fastest pace across the 4 rounds as possible. Record round times Compare to (6/12)

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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24 Jul WOD – Monday 24 July 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 Rounds

15sec Thrusters (115/75lbs)
Rest 45 seconds
15sec Weighted Pullups (35/25lbs)
Rest 45 seconds
15sec Burpees
Rest 45 seconds

PART 1:

To be done 30 minutes before class

For time:
30 muscle ups

– Rest 5 minutes –

For time:
30 Squat snatch (135/95)

– goal is to complete each in under 5 minutes, with great times being under 3 minutes.

PART 2:

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

Rest 15 minutes

3 rounds for quality:
20 Ring row
15 Toes to bar (strict)
10 Triple unders

– For the ring rows, make them as difficult as possible by placing your feet on a bench in front of you. For triple unders try to link 10 successful reps together in a “double-double-triple-double-double-triple” rhythm. If you can do that, then try consecutive triple unders.

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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21 Jul WOD – Friday 21 July 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1:
Find a heavy 3 rep Clean and Jerk

 

Part 2:
2 Hang Clean
2 Jerk
2 Clean and Jerk
AMRAP 9min
* Use 85% of their 3rep clean and jerk

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

Rest 20 minutes

5 rounds for individual times:
15 Box jump hurdles (24”/20”)
30 Wallball (20/14)
15 cal Row
– Rest 1 min –

– Goal is to finish each round in under 3 minutes. On the box jumps, you may not touch the box at all.

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 Jul WOD – Thursday 20 July 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Overhead Squat
5-3-3-1-1-1

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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19 Jul WOD – Wednesday 19 July 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 Rounds

25 Back Squat (115/75lbs)
100m Barbell Walk (on back)

* Each round is performed unbroken.

PART 1:

To be done 30 minutes before class

Overhead squat
5-3-3-1-1-1
– 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

For total reps:
1 min of Double unders
1 min of DB snatch (50/35)
2 min of Double unders
2 min of DB snatch (50/35)
3 min of Double unders
3 min of DB snatch (50/35)

– Goal is to accumulate as many reps as possible. Some goals to shoot for: Double unders – 100, 150, 200; DB snatch – 20-40-60.

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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18 Jul WOD – Tuesday 18 July 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

6-5-4-3-2-1
Hang Power Snatch (135/85lbs)
Chest to Bar Pullup

6-5-4-3-2-1
Front Squat (155/115lbs)
Toes to Bar

6-5-4-3-2-1
Deadlift (225/155lbs)
Handstand Pushup

1 Mile Run

PART 1:

To be done 30 minutes before class

3 rounds for time:
40 KB swing (53/35)
20 Pull ups (Chest to bar)
400m run

– Goal is to finish in under 14 minutes. Can you get all the KB swings unbroken?

PART 2:

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

Rest 15 minutes

For time:
100 GHD sit ups

– Scale to 60 reps if you have not been doing this movement regularly. Compare to (6/30).

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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17 Jul WOD – Monday 17 July 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3Rounds

20 Pushup
20 Inverted Row
20 Lateral Jumps Over Parallettes
10 Parallette Pass Throughs

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

Rest 20 minutes

5 rounds for individual times:
25 Sumo deadlift high pull (75/55)
25 Push press (75/55)
25 calorie Assault bike
– Rest 1 min –

– Goal is to finish each round in under 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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14 Jul WOD – Friday 14 July 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

10 Rounds

50m Prowler Push
10 DB Push Press (50/35lbs)
30sec DB Hold Overhead
Rest

To be done 60 minutes before class

“Crossfit Total”
1 RM Back squat
1 RM Deadlift
1 RM Press

– Within the hour, establish a 1RM lift for each of the movements.

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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13 Jul WOD – Thursday 13 July 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Crossfit Total

1 Rep Max Back Squat
1 Rep Max Deadlift
1 Rep Max Press

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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12 Jul WOD – Wednesday 12 July 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

21-15-9
400m Run
Walking Lunges with DB’s by Side (50/35lbs)
Box Jumps (24/20″)

PART 1:

To be done 45 minutes before class

Jerk
3-3-2-2-1-1-1-1
– Use the heaviest weight you can for each set.

“Double Grace”
For time:
60 Power clean & jerks (135/95)

– Goal is sub 5 minutes, which means at least 12 reps per minute pace. Avoid the temptation to start out too fast as the workout is made in reps 30-50.

PART 2:

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

Rest 15 minutes

For Quality:
18-15-12-9-6-3
L-pull up (strict)
HS push up (strict)

– Goal is to complete the reps in as few sets as possible. If you are proficient at HSPU, then add a 2”-4” deficit and keep them strict.

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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