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Thursday 140403

2
Apr

Thursday 140403

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:

4 Sets: (Every 90 Seconds)

  • Sumo Deadlift x 5

Skill:

WOD:
Score Total Reps After First Movement of Each Station3 Minutes Each Station 1 Minute Rest

  • 1. 30 Russian Kettlebell Swings 70/53 Max Sit Ups
  • 2. 30 Box Jumps 24/20 Max Supine Row
  • 3. 30 Deadlifts 135/95 Max Lateral Bar Hops (over and back = 1)
  • 4. 30 Calorie Row Max Burpees
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:

4 Sets: (Every 90 Seconds)

  • Sumo Deadlift x 5

Skill:

WOD:
Score Total Reps After First Movement of Each Station3 Minutes Each Station 1 Minute Rest

  • 1. 30 Russian Kettlebell Swings 70/53 Max Ring Push Ups
  • 2. 30 Box Jumps 24/20 Max Supine Row
  • 3. 30 Deadlifts 135/95 Max Lateral Bar Hops (over and back = 1)
  • 4. 30 Calorie Row Max Burpees
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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