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Wednesday 130731

Congrats to Lauren and CJ on the Birth of their Son, Silas Joel Lovett (SJ).  He was 6 LBs 11 oz, 20 Inches long, and already has a 35 in. vertical and runs a 4.35 40 yrd dash.  (Impressive!!!)

Essentials

Strength/Skill:
Warm Up:Strength:

4 Sets:

  • Bulgarian Split Squat x 6-8 ea
  • Hip Ext. x 15-20

Skill:
WOD:
For Time:

  • 750m Row

Then 3 Rds:

  • 15 Wall Ball
  • 15 Knee to Elbow
  • 15 KB Swings
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Rds NFT:

  • Band Pull a parts x 10
  • Scapular Pull Ups x 10
  • High Knee Ext. Rotation x 10 ea

Strength:

4 Sets:

  • Bulgarian Split Squat x 6-8 ea
  • Hip Ext. x 15-20

Skill:
WOD:

For time:

  • 400m Run
  • 50 Wallball Shots 20/14
  • 40 Toe To Bar
  • 30 Burpees
  • 20 Kettlebell Swings 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:

  • Dynamic Warm Up

Strength:

A) Front Squat (Every 2 Minutes)

  • Set 1 – 3 reps @ 75%
  • Set 2 – 2 reps @ 80%
  • Set 3 – 1 rep @ 85%
  • Set 4 – 3 reps @ 80%
  • Set 5 – 2 reps @ 85%
  • Set 6 – 1 rep @ 90%

B) 8 Sets: (Every 2 Minutes)

  • Clean x 1.1 (rest 10 seconds between singles)
  • Sets 1-2 – 55-65%
  • Sets 3-4 – 65-75%
  • Sets 5-6 – 75-85%
  • Sets 7-8 – 85-95%

C) 3 Sets: (Every 2 Minutes)

  • Romanian Deadlift x 4-6 @ 4011 (4 Sec Down, 0 Pause, 1 Sec Up, 1 Sec Pause)

Skill:
WOD:

For time:

  • 100 Double Unders
  • 50 Wallball Shots 30/20
  • 40 Chest-to-Bar Pull-Ups
  • 30 Burpees
  • 20 Kettlebell Swings 70/55
Additional:
  • 10 Minutes Mobility

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