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Thursday 140227

26
Feb

Thursday 140227

Adam and his “LOVE LOTS” pants!!!

Essentials

Strength/Skill:
Warm up:

3 Sets:

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

3 Sets:

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

Strength:

Skill:

WOD:
Every Minute on Minute for 15 Minutes Perform:

  • Minute 1, 4, 7, 10, 13= Row 12-20 Calorie
  • Minute 2, 5, 8, 11, 14  = 10-15 Russian KB Swing (Heavy)
  • Minute 3, 6, 9, 12, 15 = 15-20 Sit Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets:

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

3 Sets:

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

Strength:

5 Sets:

  • Power Clean x 3 (No touch and go)

Skill:

WOD:
Every Minute on Minute for 15 Minutes Perform:

  • Minute 1, 4, 7, 10, 13= Row 12-20 Calorie
  • Minute 2, 5, 8, 11, 14  = 10-15 Russian KB Swing (Heavy)
  • Minute 3, 6, 9, 12, 15 = 15-20 Sit Ups
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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