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WOD – Tuesday 12 June 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

TABATA

Row (Cals.)
Wall Balls (20/14 lb.)
Burpee Plate Jumps (45/25-lb. plate)

 

To be done 30 minutes before class
Every minute for 10 minutes:
Odd: 20 Chest to bar pull ups
Even: 20 Ring dips
– Goal is to try and get these numbers in the minute. If we come up short, move on to the next minute and continue trying to get as close to 20 reps as possible.
Rest 10 minutes
As many reps as possible in 10 minutes:
30 Double unders
15 GHD sit ups
– Goal is to get 7+ rounds. Be sure to use your legs to initiate the ascent on the sit ups, and that in the set-up, your butt hangs off the back of the pad.
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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