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Thursday 130718

17
Jul

Thursday 130718

Essentials

Strength/Skill:
Warm Up:

  • Mobility

Strength:

5 Sets: (Every 2 Minutes)

  • 2 Pos Power Clean (Mid Thigh, Floor)
  • Singles/Double Unders x 20-30 seconds

Skill:

WOD:
With a Partner Perform AMRAP in 12 Minutes:

  • 6 DB Power Clean
  • 6 Lateral Burpee Over Stick 12″

*Partners will alternate complete rounds.  Example: Partner A performs 6 DB Cleans and 6 Lateral Burpees over stick then rests, while partner B performs the same round.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Mobility

Strength:

5 Sets:(Every 2 Minutes)

  • 2 Pos Power Clean (Mid Thigh, Floor)
  • Double Unders x 20-30

Skill:

WOD:
With a Partner Perform AMRAP in 12 Minutes:

  • 6 DB Power Clean
  • 6 Lateral Burpee Over Stick 12″

*Partners will alternate complete rounds.  Example: Partner A performs 6 DB Cleans and 6 Lateral Burpees over stick then rests, while partner B performs the same round.

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 Mobility

Competition

Strength/Skill:
Warm up:

Strength:

Skill:

WOD:
Recovery Day:

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 Mobility

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