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22 June | WodBlog | Admin

WOD – Friday 22 June 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

800-m Run

 

2 rounds

25 Deadlifts (60 / 40 kg)
25 Knees-to-Elbows

 

800-m Run

To be done 60 minutes before class
3 Rounds for time:
12 Power snatch (115/75)
9 Ring muscle ups
– Goal is under 5 minutes. If your max muscle ups unbroken is less then 9, scale the number to 6 each round, to keep this workout fast.
-Rest 5 minutes
3 Rounds for time:
15 Bar facing burpee
15 Shoulder to overhead (115/75)
– Goal is under 5 minutes. Stay calm and composed, but move quickly. Practice efficient movement on those burpees.
3 Rounds for quality:
20 ring push ups
– Looking for unbroken sets here, so scale the number if needed to 10 or 15.
Do the gym programming (RX’d or competitor) for the day.

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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