0

21 Sep WOD – Monday 21 September 2015

CrossFitStrength and CompetitionRest and Recovery
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!

  • Skill & Strength:
    Take 15 minutes to build to a heavy Split Jerk
  • WOD 1):
    Complete as many rounds and reps as possible in 5 minutes of:
    5 Burpees
    5 Pull-Ups (chest-to-bar pull-ups for advanced athletes)
  • WOD 2):
    Rest exactly 5 minutes, and then…Complete as many rounds and reps as possible in 5 minutes of:
    6 Ring Dips
    9 Box Jump Overs (24″/20″)

 

  • A:
    Five sets of:
    Narrow-Grip Overhead Squat x 3 reps @ 3311
    Rest 2 minutes between sets
    (goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)
  • B:
    Every 2 minutes, for 20 minutes (10 sets), of:
    Snatch from Blocks x 2 reps
    (set the blocks at knee height)
    Start at roughly 75% of your 1-RM Snatch and build in load over the course of the ten sets.
  • C:
    Three sets of:
    Dumbbell Rollback Extensions x 8-10 reps
    Rest as needed
    Reverse Flys x 15 reps @ 2121
    Rest as needed
  • D:
    Every 5 minutes, for 25 minutes (5 sets):
    Row 500 Meters
    10 Strict Supinated-Grip Chin-Ups
    *Goal is to be as fast as possible, while maintaining similar times throughout the five sets.

  • 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.

 

Share this: Facebooktwittergoogle_pluspinterestmailFacebooktwittergoogle_pluspinterestmail

READ MORE
0

18 Sep WOD – Friday 18 September 2015

CrossFitStrength & CompetitionRest and Recovery
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!

  • Skill and Strength:
    Every 2 minutes, for 16 minutes (8 sets):
    2-Position Clean
    (mid-thigh, and then from the floor)
  • WOD:
    In teams of two, with only one person working at a time, perform 30 reps each for time of:60/45kg Ground to OverheadImmediately followed by…

    In teams of two, with only one person working at a time, perform 40 reps each for time of:

    Toes to Bar
    Partition your reps as you see fit.

 

  • A:
    Every 90 seconds, for 18 minutes (4 sets):
    Interval 1: 1 Legless Rope Climb (15?)
    Interval 2: 6/4 x (Muscle-Up + 2 Ring Dips)
    Interval 3: Max Distance Handstand Walk in 45 Seconds

SCORE HANDSTAND WALK DISTANCE

  • Jackie:
    1000m Row, 50 thrusters, 30 Pull ups – For Time
  • DT:
    Five rounds for time of:
    12 Deadlifts (75kg/50kg)
    9 Hang Power Cleans (75kg/50kg)
    6 Shoulder to Overhead (75kg/50kg)
    Rest until the running clock reaches 24:00, and then…
  • D:
    For time:
    30 Burpee Box Jump-Overs (24″/20″)
    40 Toes to Bar
    30 Burpee Box Jump-Overs (24″/20″)
  • Optional Additional Conditioning Session:
    This session is best performed 3-4 hours prior to or following today’s primary session.30-Minute Tempo Run
    Run each 400 meters at 85% of last week’s 1-Mile time trial pace – e.g., if your 1-mile was 6:00, run today’s session at 1:45/400m.

 

 

  • 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.

 

Share this: Facebooktwittergoogle_pluspinterestmailFacebooktwittergoogle_pluspinterestmail

READ MORE
0

17 Sep WOD – Thursday 17 September 2015

CrossFitStrength & CompetitionRest and Recovery
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!

  • WOD:
    Five sets of:
    Complete as many rounds and reps as possible in 3 minutes of:
    3 Pull-Ups
    6 Burpees
    9 Kettlebell Swings
    Rest 3 minutes between sets.

 

  • A:
    Every 2 minutes, for 10 minutes (5 sets):
    Jerk x 1 rep @ 85-95%
    Hold your receiving position for 1-2 full seconds before recovering your feet.
  • B:
    Ten sets of:
    Back Squat
    *Set 1: 5 reps @ 60% of 1-RM
    *Set 2: 3 reps @ 75%
    *Set 3: 1 rep @ 85%
    *Set 4: 3 reps @ 80%
    *Set 5: 3 reps @ 85%
    *Set 6: 2 reps @ 90%
    *Set 7: 5 reps @ 80%
    *Set 8: 5 reps @ 80%
    *Set 9: 5 reps @ 80%
    *Set 10: 5 reps @ 80%
    Rest exactly 2 minutes between sets.
  • C:
    I.
    For time:
    50 Calories of Assault Bike/row
    Rest until the running clock reaches 5:00, and then:

    II.
    Three rounds for time of:
    50-Foot Handstand Walk
    10 Squat Snatches (135/95 lbs)
    Rest two minutes, and then:

  • D:
    For completion, not time:
    20/15 Strict Supinated-Grip Pull-Ups
    400 Meter Farmer’s Carry (50kg/35kg per hand – walk at normal pace, don’t run)
    20/15 Strict Supinated-Grip Pull-Ups

    SCORE FARMER’S CARRY

 

  • 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.

 

Share this: Facebooktwittergoogle_pluspinterestmailFacebooktwittergoogle_pluspinterestmail

READ MORE
0

16 Sep WOD – Wednesday 16 September 2015

CrossFitStrength & CompetitionRest and Recovery
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!

  • WOD:
    Teams of three must complete a total of 4 sets each as quickly as possible of:

    Run 800 Meters

    5 Hand-Release Push-Ups
    10 Box Jumps (24/18)
    5 Hand-Release Push-Ups
    10 Box Jumps (24/18)
    5 Hand-Release Push-Ups
    10 Box Jumps (24/18)

    Run 400 Meters

    Teammates must attack the workout in order, and cannot perform similar tasks at the same time.

    All teammates start on the run . . . which means Teammate B has to wait until Teammate A has completed the 800 meter Run before he/she may begin.

    Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.

  • A:
    Three sets, not for time, of:
    Strict Handstand Push Ups x 8-10 reps
    (go to a deficit if this rep range is easy)

    Strict Supinated-Grip Chest-to-Bar Pull-Ups x 5-8 reps @ 21X1
    (try to pin your chest to the bar for a full second)

    L-Sit Hold x 30-45 seconds

  • B:
    Every minute, on the minute, for 30 minutes:
    Minute 1 – 6 Burpees + 6 Chest-to-Bar Pull-ups
    Minute 2 – 8 Push Press (60/45 kg – taken from ground)
    Minute 3 – 10 Walking Lunges with Kettlebells (32/24 kg KBs – farmer’s carry)
  • C:
    Three sets of:
    *Sumo Semi-Stiff Leg Deadlift x 8 reps @ 20X1
    Rest as needed

    *Do not let your back lose a good brace and position; stop lifting if you lose positioning at any point. Work as heavy as your good form allows.

  • D:
    Three sets of:
    Glute Ham Raises x Max Reps @ 20X1
    Rest as needed
    Face-Down Chinese Plank x 60 seconds
    Rest as needed

  • 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.
Share this: Facebooktwittergoogle_pluspinterestmailFacebooktwittergoogle_pluspinterestmail

READ MORE
0

15 Sep WOD – Tuesday 15 September 2015

CrossFitStrength & CompetitionRest and Recovery
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!

  • Strength:
    Four sets of:
    Push Press x 3-5 reps
    Rest 90 seconds
    Strict Weighted Pull-Ups x 3-5 reps
    Rest 90 seconds
  • WOD:
    600 Meter Partnered Farmer’€™s Carry
    Teams of two must move as much weight as possible 600 meters in a farmer’s carry. Every time the weight touches the ground or partners change roles (from working to resting), each partner must perform 5 burpees upon returning to the gym at the half-way and finish.
  • A:
    Every minute, on the minute, for 5 minutes:
    Front Squat
    *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):
    Front Squat
    *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.

  • B:
    Every two minutes, for 10 minutes (5 sets):
    Jerk x 1 rep @ 85-95%
  • C:
    Every minute, on the minute, for 18 minutes:
    Power Clean
    *Sets 1-6 – 2 reps @ 70-75% of 1-RM Clean
    *Sets 7-12 – 1 rep @ 75-80%
    *Sets 13-18 – 1 rep @ 80+%

    Work as heavy as possible in the final 6 sets.

  • D:
    In 15 minutes or less, build to today’s “heavy”…
    Back Squat x 1 rep
    Followed by…
    Every 2 minutes, for 6 minutes (3 sets):
    Back Squat x 3 reps @ 80-85% 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.)

    Five sets of:
    Row 1000 meters @ 2 seconds under your 5k PR pace
    Rest 60 seconds

  • 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.
Share this: Facebooktwittergoogle_pluspinterestmailFacebooktwittergoogle_pluspinterestmail

READ MORE
0

14 Sep WOD – Monday 14 September 2015

CrossFitStrength & CompetitionRest and Recovery
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!

  • Conditioning WOD:
    Five sets of:
    Back Squat x 10 reps @ 30X0
    Rest 30 seconds
    Single Arm Dumbbell Rows x 10 reps each arm @ 2111
    Rest 30 seconds
    Heavy Kettlebell Swings x 10 reps
    Rest 30 seconds
    Barbell Shoulder Press x 10 reps @ 20X1
    Rest 2 minutes

 

  • A:
    Five sets of:
    Narrow-Grip Overhead Squat x 3 reps @ 3311
    Rest 2 minutes between sets(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – use slightly more load or bump your hands narrower than you had last week)
  • B:
    I.
    Every minute, on the minute, for 5 minutes:
    High Hang Snatch x 1 rep @ 70%(perform a snatch deadlift, then descend to proper high hang position, pause for two seconds, then snatch)
    Rest 60 seconds, and then…

    II.
    Every minute, on the minute, for 5 minutes:
    Snatch from 2″ Below the Knee x 1 rep @ 75-80%

    (always start with a full snatch deadlift, then slowly descend to 2″ below the knee, pause, then snatch)
    Rest 60 seconds, and then…

    III.
    Every minute, on the minute, for 5 minutes:
    Snatch x 1 rep @ 80-85%

  • C:
    Five sets of:
    40/30 Calories of Assault Bike/ Row
    7/5 Ring Muscle-Ups
    Rest 90 seconds*Goal is to be as fast as possible, while maintaining similar times throughout the five sets.
  • D:
    Three sets of:
    Dumbbell Rollback Extensions x 8 reps
    Rest as needed
    Reverse Snow Angles x 15-20 reps
    Rest as needed*Overhand Deadlift Hold (Axle Bar if possible) x 30 seconds
    Rest as needed

    *Pull Bar out of the rack (not from floor). Bar weight should be as heavy as possible, but you are not allowed to mix your grip or hook grip the bar – just a standard double-overhand grip.

  • 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.
Share this: Facebooktwittergoogle_pluspinterestmailFacebooktwittergoogle_pluspinterestmail

READ MORE
0

11 Sep WOD – Friday 11 September 2015

CrossFitStrength & CompetitionRest and Recovery
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!

  • Skill and strength:
    Every 2 minutes, for 16 minutes (8 sets):
    3-Position Clean
    (high hang, mid-thigh, and then from the floor)
  • WOD:
    In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean
    Every time the barbell hits the floor, perform 5 Push-Ups

(Example: Perform 1 Hang Power Clean, drop the barbell, perform 5 push-ups and rest as needed; then perform 2 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; then perform 3 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1.

If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.

 

  • A:
    Every minute, on the minute, for 12 minutes (4 sets):
    Interval 1: Bar Muscle Ups x 3-6 unbroken reps
    Interval 2: 30 Double-Unders + 8 Toes to Bar
    Interval 3: 15 Meter Handstand Walk
    (use a partner assist if you can’€™t handstand walk yet)
  • B:
    I.
    For time:
    100/75 Calories of Assault Bike
    Rest exactly 5 minutes, and then
    II.
    For time:
    Run 400 Meters
    15 Ground to Overheads (80/55kg)
    Run 400 Meters
    Rest exactly 5 minutes, and then
    III.
    For time:
    Run 800 Meters
    60 Chest-to-Bar Pull-Ups
    Run 800 Meters
  • C:
    I.
    Five sets of:
    50 Meter Pinch-Grip Plate Carry
    (walking…not running)
    Rest while training partner performs, or 1:1 work:rest ratio
    Followed by
    II.
    Two sets of:
    Towel Pull-Ups x Max Reps in 60 seconds
    Rest 2 minutes
    Followed by…
    III.
    Two sets of:
    Behind the Back Wrist Curls x 60 seconds (20/15kg BB)
    Rest 2 minutes

SCORE PLATE CARRY

  • Optional Additional Conditioning Session:
    (This session is best performed 3-4 hours prior to or following today’s primary session.)
    20-Minute Tempo Run
    Run each 400 meters at 85% of last week’s 1-Mile time trial pace – e.g., if your 1-mile was 6:00, run today’€™s session at 1:45/400m.

 

 

  • 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.

 

Share this: Facebooktwittergoogle_pluspinterestmailFacebooktwittergoogle_pluspinterestmail

READ MORE
0

10 Sep WOD – Thursday 10 September 2015

CrossFitStrength & CompetitionRest and Recovery
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!

  • Strength:
    Weighted Pull-Up
    In six attempts or less, find your 1-RM Weighted Pull-Up.
    Rest at least 3-4 minutes between attempts over 80% of your potential 1-RM
  • WOD:
    Complete as many reps as possible in 7 minutes of:
    3 Thrusters (50kg/30kg.)
    3 Pull-Ups
    6 Thrusters
    6 Pull-Ups
    9 Thrusters
    9 Pull-Ups
    12 Thrusters
    12 Pull-Ups
    15 Thrusters
    15 Pull-Ups
    18 Thrusters
    18 Pull-Ups
    Etc…

 

  • A:
    Every 90 seconds, for 9 minutes (6 sets):
    Jerk x 2 reps @ 75-90%
    Use jerk blocks if possible. Mark your feet and set your goal to be perfect with your footwork and mechanics for each jerk.
  • B:
    Every 3 minutes, for 15 minutes (5 sets) for times:
    Row 300/250 Meters
    3 Power Snatches @ 70% of 1-RM Snatch
    6 Overhead Squats
    Finish each set as quickly as possible and note times for each.
  • C:
    Ten sets of:
    Back Squat
    Set 1: 5 reps @ 60% of 1-RM
    Set 2: 3 reps @ 75%
    Set 3: 1 rep @ 85%
    Set 4: 3 reps @ 80%
    Set 5: 3 reps @ 85%
    Set 6: 2 reps @ 90%
    Set 7: 7 reps @ 75%
    Set 8: 7 reps @ 75%
    Set 9: 7 reps @ 75%
    Set 10: 7 reps @ 75%
    Rest exactly 2 minutes between sets.
    (Use the SAME WEIGHTS as you used last session– goal should be to hit all reps on all rounds.)
  • D:
    Complete as many rounds and reps as possible in 8 minutes of:
    4 Muscle-Ups
    8 Strict Handstand Push-Ups to 4″/2″ Deficit
    12 Overhead Walking Lunges with Kettlebells (24/16 kg KBs)

 

  • 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.

 

Share this: Facebooktwittergoogle_pluspinterestmailFacebooktwittergoogle_pluspinterestmail

READ MORE
0

09 Sep WOD – Wednesday 9 September 2015

CrossFitStrength & CompetitionRest and Recovery
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!

  • WOD:
    In teams of three, alternating partners after every completed round, complete as many rounds and reps as possible in 30 minutes of:
    20 Kettlebell Swings (24/16 kg)
    15 Push-Ups
    10 Pull-Ups

  • A:
    Every minute, on the minute, for 12 minutes:
    Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
    (focus on stabilizing your midline and maintaining a good vertical position)

    Minute 2 – Weighted V-Ups x 10-12 reps
    (hold weight overhead for these sets)

    Minute 3 – Strict Ring to Sternum Pull Ups x 6-8 reps

  • B:
    Every minute, on the minute, for 21 minutes:
    Minute 1 – 30 Double-Unders + 10 Pull-Ups
    Minute 2 – 10 Front-Racked Alternating Reverse Lunges (55kg/35 kgs)
    Minute 3 – 12 Push Press (55/35kg)

    When the clock hits 21:00, perform…
    Three rounds for time of:
    30 Double-Unders
    10 Pull-Ups
    10 Front-Racked Alternating Reverse Lunges (55/35kg)
    12 Push Press (55/35kg)

  • C:
    Three sets of:
    Banded Glute Bridges x 25 reps @ 11X1
    Rest as needed
    Glute Ham Raises x 6-8 @ 21X1
    Rest as needed
    Chinese Planks x 60 seconds
    Rest as needed

  • 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.
Share this: Facebooktwittergoogle_pluspinterestmailFacebooktwittergoogle_pluspinterestmail

READ MORE
0

08 Sep WOD – Tuesday 8 September 2015

CrossFitStrength & CompetitionRest and Recovery
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!

  • Strength:
    Four sets of:
    Front Squat x 3-5 reps
    Rest 10 seconds
    Tall Box Jumps x 1.1.1.1.1
    (rest 5-7 seconds between singles)
    Rest 3 minutes
  • WOD:
    For time:
    Row 1000 Meters / Run 1600
    immediately followed by:
    Three rounds of:
    15 Thrusters (50kg/35kg)
    30 Double-Unders

 

  • A:
    Every minute, on the minute, for 5 minutes:
    Front Squat
    *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):

    Front Squat
    *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.

  • B:
    Six sets of:
    Halting Clean Deadlift + Clean Pull + 2 Power Cleans + Jerk @ 70-85% of 1-RM Clean
    Rest as neededBuild over the course of the six sets from the low to the high end of the prescribed range. Stay focused on maintaining good and consistent mechanics on the first and second pulls in each movement.
  • C:
    Every 90 seconds, for 9 minutes (6 sets):
    Split Jerk x 1 rep @ 80-90%
    Goal is to groove perfect footwork and mechanics with a relatively high percentage of your 1-RM in these sets. Do not progress the load if your mechanics falter.
  • D:In 15 minutes or less, build to today’s “heavy”…
    Back Squat x 1 rep
    Followed by…
    Every 2 minutes, for 6 minutes (3 sets):
    Back Squat x 3 reps @ 75-80% 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.)

    Eighteen sets of:
    30 seconds of Assault Bike @ 70-75/60-65 rpm
    30 seconds of Assault Bike @ 50/40 rpm

  • 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.

 

Share this: Facebooktwittergoogle_pluspinterestmailFacebooktwittergoogle_pluspinterestmail

READ MORE