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03 Jul WOD – Tuesday 3 July 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Back Squat
1-1-1-1-1

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
“Jerry”
For time:
1 mile Run
2,000m Row
1 mile Run
– Goal is to finish as close to 20 – 22 minutes as possible. Being a strong runner will really help as you can push the run to gain some time. Crushing the row is probably not the smartest option as you want to be able to push on that last mile.

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 Jul WOD – Monday 2 July 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FRAN
21-15-9
Thrusters (95/65 lb.)
Pull-ups

PART 1:

To be done 45 minutes before class
Front Squat
3-3-3
– Use the heaviest weight possible on each set. Bar starts from ground.
Push Press
3-3-3
– Use the heaviest weight possible on each set.
Thruster
3-3-3
– Use the heaviest weight possible on each set. Bar starts from ground.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
For Quality:
3 x 15 Reverse Hyper (moderate loading)
-Substitute barbell good mornings if you do not have access to a reverse hyper.
3 x 15 GHD with a Med-ball (20/14)

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 Jun WOD – Friday 29 June 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

EMOM 5 min.
5 Push Presses

 

EMOM 5 min.
2 Push Presses + 3 Push Jerks

 

EMOM 5 min.
5 Push Jerks

PART 1:

To be done 30 minutes before class
Strict Handstand Push up
3-3-3-3-3
– Use the largest deficit possible on each set.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
3 rounds for time:
20 overhead squat (135/95)
100 double unders
-rest 2 minutes-
-Goal is to finish each round as fast as possible in a sprint style of effort. The workout is even better if you can a friend to do a you-go, I-go format, switching every round.

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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28 Jun WOD – Thursday 28 June 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 rounds

Sprint 200 m
Rest 1 min.
100 Double-unders
Rest 1 min.

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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27 Jun WOD – Wednesday 27 June 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

JACKIE PLUS

1-k Row
50 Thrusters (95/65 lb.)
30 Ring Muscle-ups

To be done 45 minutes before class
Thruster
5-5-3-3-3-1-1-1-1
– Build to the heaviest weight possible throughout the sets. Take the bar from a rack.
For quality:
Find your max height box jump from a seated position
-Seat should have you right at parallel for depth. Compare to last month (5/16).
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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26 Jun WOD – Tuesday 26 June 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

6-9-12-18
Burpee Box Jump Overs (24/20 in.)
200-m Front-Rack Barbell Carry (155/115 lb.)
45-sec. Front-Rack Barbell Hold

PART 1:

To be done 30 minutes before class
Hang Power Snatch
2-2-2-2-2
– Use the heaviest possible weight on each set.

PART 2:

Do Beyond Rx’d programming for the day.
Later in the day
4 Rounds for individual times:
400m Sprint
– Rest 3 minutes
– Goal is to hold the fastest pace you can across the 4 rounds. Record round times. How close to 60s can you complete each round?

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 Jun WOD – Monday 25 June 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1

Work up to a Heavy 4-rep OH Walking Lunge

 

Part 2
12 minutes

Odd min.: 6 OH Walking Lunges (135/95 lb.)
Even min.: 25 Unbroken KB Swings (24/16 kg)

PART 1:

To be done 30 minutes before class
Back Squat
3-3-3-3-3
– use the heaviest weight possible on each set.

PART 2:

Do Beyond Rx’d programming for the day.
Rest 15 minutes
3 rounds for quality:
15 Good mornings
15 Strict toes to bar
15 Strict HS push ups
– For the good mornings use about 50% of weight from back squat triples earlier today. Add a deficit to increase difficulty on the HSPU, if 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.

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22 Jun WOD – Friday 22 June 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

800-m Run

 

2 rounds

25 Deadlifts (60 / 40 kg)
25 Knees-to-Elbows

 

800-m Run

To be done 60 minutes before class
3 Rounds for time:
12 Power snatch (115/75)
9 Ring muscle ups
– Goal is under 5 minutes. If your max muscle ups unbroken is less then 9, scale the number to 6 each round, to keep this workout fast.
-Rest 5 minutes
3 Rounds for time:
15 Bar facing burpee
15 Shoulder to overhead (115/75)
– Goal is under 5 minutes. Stay calm and composed, but move quickly. Practice efficient movement on those burpees.
3 Rounds for quality:
20 ring push ups
– Looking for unbroken sets here, so scale the number if needed to 10 or 15.
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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21 Jun WOD – Thursday 21 June 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Pause Front Squat
2-2-2-2

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 Jun WOD – Wednesday 20 June 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 24 minutes

500-m Row
21 Box Jumps (24/20 in.)
15 Hang Power Cleans (185/135 lb.)

To be done 45 minutes before class
Front Squat (pause)
2-2-2-2-2
– Use the heaviest weight possible on each set. 2 second pause in the bottom position.
Clean & Jerk
1-1-1-1-1
-Build to a heavy single for the day
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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