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18 Apr WOD – Wednesday 18 April 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Step Up
4-4-4-4

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
4 rounds for individual times:
-1 mile assault bike sprint
– Goal is to sprint each mile as fast as possible. Great times are close to 2 minutes or faster. Good times are under 2:15 for males, 2:25 for females. Rest as needed between the intervals.

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 Apr WOD – Tuesday 17 April 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

60 Double Unders
2 min. Handstand hold
50 Double Unders
2 min. Ring hold
40 Double Unders
2 min. Chin over bar hold
30 Double Unders

PART 1:

To be done 45 minutes before class
Push Press
3-3-3-3-3
-Use the heaviest weight possible on each set.
As many reps as possible in 7 minutes:
10 SDHP (135/95)
10 Push Press (135/95)
– Goal is to get at least 5 rounds. The weight should be light and allow for the first 2-3 rounds to be done in under 1 minute each.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
Stiff-Leg Deadlift
10-10-10-10-10
-Use the heaviest weight possible on each set.
For time:
400m odd object carry (150/100)
-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. Try to complete the distance in as few sets as possible. Compare to last week and try to complete the distance with one less drop.

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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16 Apr WOD – Monday 16 April 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 Rounds

9 Squat Snatch (115/75 lbs.)
15 Ball-slams (25-30/15-20 lbs.)
21 Jumping Pull-up

To be done 60 minutes before class
3-position Snatch
7×1
– Seven attempts to establish the heaviest weight of the following complex: Hang snatch, BTK (below the knee) snatch, snatch (from floor). All are full snatches and must be caught below parallel.
-Use the heaviest weight possible on each set.
Rest 10 minutes
For time:
21-15-9
Row (calories)
DB Snatch (70/50 – alternate hands each rep)
– Goal is go fast and unbroken. Should be a sprint type of effort, where good times on this will be under 5 minutes. If 21 snatches at this DB weight would take longer than 1 minute, scale the weight down. Speed is the important part for this, not the weight.
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 Apr WOD – Friday 13 April 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

For time:

30 Weighted Pull-up (25/15 lbs.)
40 Toes-to-bar
50 Wall Ball (20/14 lbs.)

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
Tabata For Reps: (8 rounds – 20s on/10s off)
Chest to bar pull-ups
Air squats
Ring dips
Row (calories)
-Rest 1 minute between movements
– Goal is to try and maintain a set number across all 8 intervals.
Rest 20 minutes
 For time:
400m odd object carry (150/100)
-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. Try to complete the distance in as few sets as possible. Compare to last week and try to complete the distance with one less drop.

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 Apr WOD – Thursday 12 April 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

5 min: Assault bike
4 min: Plate Overhead Sit-ups (15/10 lbs.)
3 min: Hip Extensions
2 min: Jumping Air Squats
1 min: Assault Bike

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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11 Apr WOD – Wednesday 11 April 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 15 minutes

8 Ring Muscle-ups
20 Shoulder to Overhead (115/75 lbs)

PART 1:

To be done 30 minutes before class
Press
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
3 Rounds for Quality:
50 GHD Sit up
25 Strict HSPU
– Goal is to finish each movement, each round, in as few sets as possible

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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10 Apr WOD – Tuesday 10th April 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Front Squat
1-1-1-1-1

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
For time:
100 Wallball (30/20 – 10’/9’)
– Goal is to finish under 5 minutes. Recommend short, quick sets as that ball gets heavy in the later reps.
Later in the day
10 Rounds for time:
15/13 cal Assault Bike
15/13 cal Row
-Goal is to finish as close to 20 minutes as possible, keeping each round under 2 minutes. Compare to 3/27/18 and see if you are able to match that time with more calories this time.

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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09 Apr WOD – Monday 9th April 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

2 Rounds

1-mile Run
100 Double Unders
25 Handstand Push-ups

PART 1:

To be done 30 minutes before class
3-position Clean & Jerk
7×1
– Seven attempts to establish the heaviest weight of the following complex: Hang clean, BTK (below the knee) clean, clean (from floor), and Jerk. All are full cleans and must be caught below parallel.

 

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
For Quality:
50 Strict Pull ups
50 Strict Ring Dips
– Goal is to complete the given reps in as few sets as possible

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 Apr WOD – Friday 6 April 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

30 Ring Push-up
60 Plate Jumps (45 lb.)
Rest 1 min.

 

30 Ring Push-ups
60 Plate Jumps
30 Burpees
Rest 1 min.

 

30 Ring Push-ups
30 Burpee Plate Jumps (2-for-1 jumps)

PART 1:

To be done 45 minutes before class
For time:
Row 500m
30 Bench Press (BW/.75BW)
Row 1K
20 Bench Press (BW/.75BW)
Row 2K
10 Bench Press (BW/.75BW)
– Goal is to finish under 24 minutes. This does not allow for you to get slowed down on the bench. If you are unable to hit 12 reps at the prescribed weight unbroken, scale down, as you will get a much better training session in. Good times will be under 20 minutes. Take note of your pace on the 1k row for use in tomorrow’s workout.

 

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
3 rounds for quality:
Max reps strict pull-ups
Max reps strict ring dips
– rest as needed between sets. If you get less than 10 reps on any set, stay with it until you get 10, no matter the number of 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.

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05 Apr WOD – Thursday 5 April 2018

WodBlog | Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

30 Thruster (135/95 lb.)

 

Then:
3 Rounds
5 Power Snatch
5 Overhead Squat

 

Then:
30 Thruster

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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