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WOD – Monday 12 February 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

The Open 17.3

 

 

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.

 

*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.

 

*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.

 

*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.

 

*Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

 

*If all reps are completed, time cap extends by 4 minutes.

PART 1:
NOTE: The open begins next week. Continue to keep the volume low and focus on putting 100% effort into each day’s training to prepare for the upcoming 5 weeks of Open testing.

To be done 45 minutes before class

Muscle Snatch
1-1-1-1-1

Power Snatch
1-1-1-1-1

Hang Snatch (squat)
1-1-1-1-1

-Build across all 15 reps, adding weight each time.

 

PART 2:

Do the gym programming (RX’d or competitor) for the day.
-Hit this workout with everything you’ve got. Practice pacing and breaking sets/reps with a smart strategy. Next Friday it will no longer be practice, but game time!

Rest 20 minutes

2 Rounds for quality:
50 Band “Pull aparts”
1 min HS hold
2 min Plank

– Goal is to cool down and strengthen our shoulders after today’s training. The “pull aparts” are holding a band at chest level with arms straight. Pull arms outwards staying level with the chest, return and repeat at a fairly rapid pace.

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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