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WOD – Wednesday 12 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 16 minutes

40 Double-unders
20 Push-ups
10 Ring Dips

To be done 45 minutes before class
Push Jerk
1-1-1-1-1
– Build to a heavy single for the day. Take no more than 10 minutes. Must be Power/Push Jerk, no split or squat for today.
Then,
7 rounds for time:
20 GHD sit ups
20 Single arm DB Push Jerks (70/50)
– Goal is to finish under 15 minutes. You must complete 10 reps on each side during each round of the jerks, however you may switch hands anytime.
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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