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WOD – Friday 9 October 2015

CrossFitStrength & CompetitionRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Strength and Conditioning:
    Three sets of:
    Deadlift x 6-8 reps @ 20X1
    Rest 20 seconds
    Unbroken Kettlebell Swings x 20 reps
    Rest 3 minutes

    SCORE DEADLIFT WEIGHT

  • WOD:
    For time:
    Row 1000Meters/ Run 1600
    25 Thrusters (45kg/30 kgs)
    25 Toes to Bar
    100 Double-Unders
    25 Toes to Bar
    25 Thrusters

 

  • A:
    Three sets, not for time, of:
    Weighted Overhead Pistols x 4-6 reps
    Legless Rope Climb x 1-2 ascents
    Double Unders x 40 unbroken reps

    SCORE PISTOLS WEIGHT

  • B.1:
    Every minute, on the minute, for 21 minutes:
    Minute 1: 5 Strict Handstand Push-Ups + 5 Burpee Box Jump-Overs (24″/20″)
    Minute 2: 5 Burpee Box Jump-Overs + 10 Chest-to-Bar Pull-Ups
    Minute 3: 12 Alternating Front-Racked Barbell Reverse Lunges (80/50 kgs – taken from the ground)

    SCORE LUNGE WEIGHT

    When the clock hits 21:00, perform…

  • B.2:
    Three rounds for time of:
    5 Strict Handstand Push-Ups
    10 Burpee Box Jump-Overs (24″/20″)
    10 Chest-to-Bar Pull-Ups
    12 Alternating Front-Racked Barbell Reverse Lunges (80/50 kgs – taken from the ground)

    *Please protect your hands! Wear some sort of hand protection to ensure that you aren’t tearing up your hands in training.

  • C:
    Three sets of:
    Anterior Loading Box Step-Ups x 8 reps
    (hug a heavy sandbag, D-Ball or med ball)
    Rest as needed
    Glute Ham Raises x 8 reps @ 3011
    Rest 10 seconds
    Supine GHD Straight Body Hold x 60 seconds
    Rest as needed

    SCORE BOX STEP-UP WEIGHT

 

  • 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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