CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY
Single-Arm DB OH Squats (50/35 lb.)
50-ft. Handstand Walk each round
To be done 45 minutes before class
Practice HS walking for 10 minutes.
-Try setting up an obstacle to traverse. Creating steps using 45lb plates is a good place to start. A 1-2-3-2-1 plate height set up can be very challenging. Compare to 6/4.
3 Rounds for time:
21 cal Assault Bike
15 Burpees to target (6” above reach)
9 DB Snatch (100/70)
-rest 2 minutes
-Goal is to finish each round in under 2 minutes. The bike will make or break it, so hit that hard!
Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
3 Rounds for quality:
50 Band “Pull aparts”
– Goal is to cool down and strengthen our shoulders after today’s training. The “pull aparts” are holding a band at chest level with arms straight. Pull arms outwards staying level with the chest, return and repeat at a fairly rapid pace.
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.
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
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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