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WOD – Monday 20 August 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

1 Strict HSPU
2 OH Barbell Lunges (95/65 lb.)
2 Strict HSPU
4 OH Barbell Lunge
and so on …
As far as possible in 12 minutes

 

PART 1:

To be done 30 minutes before class
Weighted Pull up
3-3-3-3-3
Weighted Ring Dip
3-3-3-3-3
– Use the heaviest weight possible on each set. Compare to 8/11.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
For time:
40-30-20-10
Calorie Assault Bike
KB Swing (70/53)
– Goal is to finish under 12 minutes. We are just trying to build some capacity in this workout, not much to it other than to put your head down and put the work in.

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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