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Thursday 131212

11
Dec

Thursday 131212

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squat
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

Jimmy’s B-Day WOD:
For Time:

  • 20 Wall ball
  • 20 Sit-ups
  • 20 Box jump Overs, 24/20
  • 20 Push-ups
  • 20 Double-unders
  • 20 Dumdbell Thrusters, 35/25
  • 20 Pull-ups
  • 20 DB Step Ups 35/25
  • 20 Kettlebell swings, 55/35
  • 20 DB Push press 35/25
  • 20 Ring Dips
  • 20 KB Sumo deadlift high pull 55/35
  • 20 Burpees
  • 20 sit-ups
  • 20 Walking Lunge
  • 20 Deadlift 135/95
  • 20 Knees to elbows
  • 20 Goblet Squat 55/35
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squat
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

Jimmy’s B-Day WOD:
For Time:

  • 20 Wall ball
  • 20 Sit-ups
  • 20 Box jump Overs, 24/20
  • 20 Push-ups
  • 20 Double-unders
  • 20 Dumdbell Thrusters, 35/25
  • 20 Pull-ups
  • 20 DB Step Ups
  • 20 Kettlebell swings, 55/35
  • 20 DB Push press 35/25
  • 20 Ring Dips
  • 20 KB Sumo deadlift high pull 55/35
  • 20 Burpees
  • 20 sit-ups
  • 20 Walking lunge steps
  • 20 Deadlift 135/95
  • 20 Knees to elbows
  • 20 Goblet Squat 55/35
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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