WOD – Thursday 27 August 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:
Bench Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
Perform the following reps and percentages:Set 1: 60% of 1-RM x 3 reps
Set 2: 75% of 1-RM x 2 reps
Set 3: 85% of 1-RM x 1 rep
Set 4: 90-95% of 1-RM x 1 rep
Set 5: 101-103% of 1-RM x 1 rep
Set 6 (optional): Exceed Set 5 weight - WOD:
Complete as many rounds and reps as possible in 6 minutes of:
15 Burpees
10 Push Press (40/25kg)
TRANSITION WEEK…this week it is encouraged that everyone move at 75-80% effort. Next week we will do some baseline testing leading into our first official off-season cycle.
- A:
Three sets of:
Tall Jerks x 3 reps
Rest as needed - B:
Every two minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep
Loading per set (by %): 55, 60, 65, 70, 75, 75, 80, 80, 85, 85 - C:
Three sets of:
Back Squat x 8-10 reps @ 65-70%
Rest 3 minutes - D:
Complete as many rounds and reps as possible in 12 minutes of:
1 Legless Rope Climb (15?)
10 Strict Handstand Push-Ups
20 Wall Ball Shots (30/20 lbs)
- 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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