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Thursday 130822

21
Aug

Thursday 130822

Essentials

Strength/Skill:
Warm Up:

3 Rds NFT:

  • Walking Lunge x 10 ea
  • Supine Row x 10
  • Sit Up x 10-15

Strength:

EMOM For 6 Minutes:

High Hang Clean (Squat) x 2

Skill:

WOD:
AMRAP in 4 Minutes:

  • 250m Run

In Remaining Time Perform:

  • 3 Hang Power Clean 135/95
  • 6 Ring Dip
  • 9 KB Swing 55/35

Rest 1 Minute, repeat for total of 4 Sets

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

3 Rds NFT:

  • Walking Lunge x 10 ea
  • Supine Row x 10
  • Sit Up x 10-15

Strength:

EMOM For 6 Minutes:

  • High Hang Clean (Squat) x 2

Skill:

WOD:
AMRAP in 4 Minutes:

  • 250m Run

In Remaining Time Perform:

  • 3 Hang Power Clean 135/95
  • 6 Ring Dip
  • 9 KB Swing 55/35

Rest 1 Minute, repeat for total of 4 Sets

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
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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