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WOD – Wednesday 26 August 2015

CrossFitStrength & CompetitionRest and Recovery
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  • WOD:
    Four sets of:
    Against a 4 minute running clock, complete:
    25 Kettlebell Swings (32/24 kg)
    Run 400 Meters
    Double-Unders x Max Reps

    Rest 4 minutes between sets

    SCORE DOUBLE UNDER REPS

  • Conditioning:
    Three sets of:
    Single-Arm Dumbbell Row x 8-10 reps each @ 2111
    Rest 60 seconds
    Side Plank x 45-60 seconds each side
    Rest 60 seconds

 

TRANSITION WEEK…this week it is encouraged that everyone move at 75-80% effort. Next week we will do some baseline testing leading into our first official off-season cycle.

  • A:
    Three sets, not for time, of:
    Muscle-Ups with Isometric Hold x 3-6 reps
    (pause for 1 second in the receiving position, pause for 2 seconds in the top – fully extended position)
    Overhead Weighted Pistols x 3-4 each leg

    SCORE PISTOL WEIGHT

  • B:
    Three sets of:
    Tall Snatch x 3 reps
    Rest as needed
    Sotts Press x 3 reps
    Rest as needed
  • C:
    Eight sets of:
    Snatch x 2 reps @ 70-75%
    Rest as needed
    Focus on speed and mechanics.
  • D:
    Three rounds for time of:
    Row 1000 Meters
    Bench Press x 15 reps
    (males = bodyweight; females = .75 bodyweight)

 

  • 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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