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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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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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