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Thursday 131031

30
Oct

Thursday 131031

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:

3 Sets:

  • Bent Over Barbell Row x 6-8 @2111 (2 sec down, 1 sec pause, 1 sec up, 1 sec pause)
  • Hip Ext. x 10-15

Skill:

WOD:
5 Rds For Time:

  • 9 Over Box Jump
  • 15 KB Swing
  • 21 Double Unders
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:

3 Sets:

  • Bent Over Barbell Row x 6-8 @2111 (2 sec down, 1 sec pause, 1 sec up, 1 sec pause)
  • Hip Ext. x 10-15

Skill:

WOD:
5 Rds For Time:

  • 9 Over Box Jump 24/20
  • 15 KB Swing 55/35
  • 21 Double Unders
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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