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WOD – Wednesday 11 July 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Squat Clean
5-4-3-2-1

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
For time:
40 Toes to bar
40 Shoulder to overhead (115/75)
20 Muscle ups
20 Shoulder to overhead (155/105)
– Goal is to finish under 10 minutes. This will a good test of your proficiency with muscle ups under a bit of fatigue. The second set of shoulder to overhead will be a challenge to stay under that bar and get the 20 reps with as few breaks as possible.
3 rounds for quality:
20 Ring row
10 Triple unders
– For the ring rows, make them as difficult as possible by placing your feet on a bench in front of you. For triple unders try to link 10 successful reps together in a “double-double-triple-double-double-triple” rhythm. If you can do that, then try consecutive triple unders.

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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