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WOD – Wednesday 16 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #6


Gymnastics

Max Push-up

 

Weightlifting
1 Rep Max Back Squat

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
For quality:
Find your max height box jump from a seated position
-Seat should have you right at parallel for depth.
Every minute for 12 minutes:
10 Burpees & 10 Box jumps (24″/20″)
– Goal is to finish each round within the 1 minute window. If a round takes longer than a minute, finish out as an “AMRAP”.

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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