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19 Jun WOD – Tuesday 19 June 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

For time:

50 D-Ball Slams
50 D-Ball Hug Squats
50 D-Ball Over-the-Shoulder Tosses

(30/20 lb.)

PART 1:

To be done 30 minutes before class
Deadlift
3-3-3-3-3
– Use the heaviest weight possible on each set.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
For time:
400m odd object carry (100/70)
-Hold the object in front of you. Ideally it is a heavy sand bag or stone or D-ball, that can be held in a bear hug in front.
For time:
200m Farmer carry (BW/.75 BW – each hand)
For time:
100m Yoke carry (500/350)
-Goal is to carry some heavy stuff. It doesn’t get much more functional then moving large loads, long distances, quickly!

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 Jun WOD – Monday 18 June 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

10 rounds

4 Over-unders (24/20 in.)
6 Alt. 1-Arm DB Snatches (65/45 lb.)
8 MB Sit-ups to Toss (against wall) (20/14 lb.)

To be done 45 minutes before class
10 rounds for time:
10 Push press (115/80)
10 KB Swing (53/35)
10 Box jump (24”/20”)
-Goal is to finish under 15 minutes. That’s 30 seconds per movement per round. Work on staying on a consistent pace throughout all 10 rounds. Avoid the temptation to start fast and then crash and burn.
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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15 Jun WOD – Friday 15 June 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

ONLINE QUALIFIER WOD 2 (2018)

 

4 rounds

25 Chest-to-Bar Pull-ups
5 Cleans (245/170 lb.)

 

PART 1:

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

PART 2:

Do the gym programming (RX’d or competitor) for the day.
3 rounds for quality:
60 second Plank (Heavy)
10 Hip touches (each arm)
– Use the heaviest weight on the your back as possible on the plank hold. The hip touch begins from a hanging position, let go with one hand and touch that hip, then re-grab the bar.

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 Jun WOD – Thursday 14 June 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

21-15-9
Alternating Pistols
Ring Dips

 

9-15-21
1-Arm DB Step-ups (50/35 lb.)
1-Arm DB Thrusters (50/35 lb.)
*Switch sides as needed.
*Box: 24/20 in.

 

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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13 Jun WOD – Wednesday 13 June 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Power Snatch

5-5-5

 

Do the gym programming (RX’d or competitor) for the day.
Then,
Back Squat
5-5-5-5-5
– Use the heaviest weight possible on each set.
Rest 15 minutes
5 Rounds for time:
15 cal Assault Bike
15 Deadlifts (155/105)
-Goal is to finish under 10 minutes, and if you really want to push, try for under 7. The deadlifts are light, but that is no excuse for sacrificing proper mechanics for speed. Keep a neutral back position and make your legs do the work, no matter how much they are burning.

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 Jun WOD – Tuesday 12 June 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

TABATA

Row (Cals.)
Wall Balls (20/14 lb.)
Burpee Plate Jumps (45/25-lb. plate)

 

To be done 30 minutes before class
Every minute for 10 minutes:
Odd: 20 Chest to bar pull ups
Even: 20 Ring dips
– Goal is to try and get these numbers in the minute. If we come up short, move on to the next minute and continue trying to get as close to 20 reps as possible.
Rest 10 minutes
As many reps as possible in 10 minutes:
30 Double unders
15 GHD sit ups
– Goal is to get 7+ rounds. Be sure to use your legs to initiate the ascent on the sit ups, and that in the set-up, your butt hangs off the back of the pad.
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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11 Jun WOD – Monday 11 June 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

As far as possible in 10 min.

 

1-2-3-4-5-6-7-8-9-10
Bar Muscle-ups
One-Arm DB OH Squats (50/35 lb.) – each side
Rope Climbs

 

Do Beyond Rx’d programming for the day.
Rest 30 minutes
Sumo Deadlift
5-5-5-5-5
Bench press
7-7-7-7-7
Bent over barbell row
10-10-10-10-10
– Use the heaviest possible weight on each set. Alternate between movements in a 3 bar rotation.

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 Jun WOD – Friday 8 June 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

1 min. Double-unders
2 min. Back Squats (135/95 lb.)
2 min. Double-unders
4 min. Back Squats
2 min. Double-unders
2 min. Back Squats
1 min. Double-unders

 

To be done 40 minutes before class
For time:
50 handstand push-ups
50 toes-to-bars
50-cal. Assault Bike
50 dumbbell box step-overs (70#/50#) (24”/20”)
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge
– Goal is to get as far as possible in the 22 minute time cap (Everyone will use the 22 minute time cap on this). The step overs are the real challenge in this workout, so be smart getting up to that point and have some energy ready for those. For those of you looking to be competitive with it, check out how your score would stack up on the regionals leaderboard. Don’t hesitate to scale the step overs to (50/35), to ensure you can still get in a good (and smart) training stimulus.
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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07 Jun WOD – Thursday 7 June 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Strength

Work up to heavy 2-rep Pull-up.

 

12-10-8
Weighted Pull-ups (35/25 lb.)
400-m Run

 

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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06 Jun WOD – Wednesday 6 June 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 7 min.

Buy-in: 60 KB Swings (32/24 kg)
6 Hang Squat Snatches (115/75 lb.)
6 HSPUs

 

Rest 2 min.

 

AMRAP 6 min.

Buy-in: 40 KB Swings (32/24 kg)
6 Hang Power Snatches (115/75 lb.)
6 HSPUs

PART 1:

To be done 30 minutes before class
5 rounds for reps:
In 2 minutes,
7 Weighted pull ups (50/35)
Max Burpee Box jumps (30”/24”)
-Rest 1 minute-
– Goal is get at least 1 minute of Burpee box jumps in each round. Scale the weight on the pull up if needed. Your score is the total number of Burpee box jumps.

 

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
3 Rounds for quality:
50 Band “Pull aparts”
10 hanging hip touches (alternate arms)
– Goal is to cool down and strengthen our shoulders after today’s training. The “pull aparts” are holding a band at chest level with arms straight. Pull arms outwards staying level with the chest, return and repeat at a fairly rapid pace.

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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