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Thursday 130711

10
Jul

Thursday 130711

Reminder:  We will be holding a Nutrition Seminar at 6:15 pm so the normal 6:15 class will be cancelled.

Essentials

Strength/Skill:
Warm Up:

2 Rds NFT:

  • Seated DB High Pull to Ext Rotation x 10
  • Band pull a parts x 10
  • Scapular Pull Ups x 10

Strength:

3 Sets:

  • Turkish Get Up x 3ea
  • Hip Ext. x 15-20 @2011

Skill:

WOD:
5 Rds For Total Reps:

  • ME Bench Press BW/.75
  • ME Pull Ups
  • Rest 2 Minutes
Additional:
  • 10 Minutes Shoulder Mobility

Performance

Strength/Skill:
Warm Up:

2 Rds NFT:

  • Seated DB High Pull to Ext Rotation x 10
  • Band pull a parts x 10
  • Scapular Pull Ups x 10

Strength:

3 Sets:

  • Turkish Get Up x 3ea
  • Hip Ext. x 15-20 @2011

Skill:

WOD:
5 Rds For Total Reps:

  • ME Bench Press BW/.75
  • ME Pull Ups
  • Rest 2 Minutes
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Shoulder Mobility

Competition

Strength/Skill:
Warm up:Strength:

Skill:

WOD:
Rest Day

A) 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.

B) Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration
* Different for everyone – could be 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.

Additional:
  • 10 Minutes Shoulder Mobility

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