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Thursday 131024

23
Oct

Thursday 131024

Essentials

Strength/Skill:
Warm Up:

3 Sets:

  • :15 Jumping Jacks
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

Then

3 Sets:

  • :15 Plank
  • :15 Superman
  • :15 Side Plank – L
  • :15 Side Plank – R

Strength:

5 Sets: (Every 90 Seconds)

  • Hang Power Clean + Power Clean
  • During Rest Practice Handstand kick up

Skill:

Denise’s B-Day WOD:
With a Partner Complete AMRAP in 15 Minutes:

  • 800m Partner Barbell Carry 135/95

Then in Remaining Time Complete AMRAP:

  • Handstand Hold
  • AMRAP Power Clean 135/95

*Partner A holds a handstand against the wall, during that time Partner B completes AMRAP of Power Cleans.  Once Partner A drops off wall partners must switch.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

3 Sets:

  • :15 Jumping Jacks
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

Then

3 Sets:

  • :15 Plank
  • :15 Superman
  • :15 Side Plank – L
  • :15 Side Plank – R

Strength:

5 Sets: (Every 90 Seconds)

  • Hang Power Clean + Power Clean
  • During Rest Practice Handstand kick up

Skill:

Denise’s B-Day WOD:
With a Partner Complete AMRAP in 15 Minutes:

  • 800m Partner Barbell Carry 135/95

Then in Remaining Time Complete AMRAP:

  • Handstand Hold
  • AMRAP Power Clean 135/95

*Partner A holds a handstand against the wall, during that time Partner B completes AMRAP of Power Cleans.  Once Partner A drops off wall partners must switch.

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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