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WOD – Wednesday 19 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Split Squat
4-4-4-4

 

PART 1:

To be done 45 minutes before class
Sumo Deadlift
3-3-3-3-3
– Use the heaviest weight you can for each set.
Weighted pull up
3-3-3–3-3
– Use the heaviest weight you can for each set.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes,
5 Rounds for time:
15 GHD sit ups
5 Ring muscle ups
– Goal is to finish as close to 5 minutes as possible. Hitting each set unbroken is also harder than you’d think.

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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