WOD – Friday 22 July 2016
CrossFitRest and Recovery
- Skill: “Gymnastics Challenge”
Complete as many reps as possible for each of the following:*2 Minutes of Muscle-Ups
Rest 60 seconds
*2 Minutes of Alternating Pistols with Kettlebell (24/16 kg)
Rest 60 seconds
*2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
*2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
*2 Minutes to establish a max effort L-Sit Hold
(you only get one attempt to hold for as long as possible) - WOD:
Every minute, on the minute, for 21 minutes: (7 rounds)
Minute 1 – 10-15 Kettlebell Swings (32/24 kg)
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 10 Toes to Bar
- 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. - Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. - Mental Restoration:
Different for everyone – could be quiet time, prayer or 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.
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