CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY
Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
“ Complex Fran”
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters (95/65)
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters (95/65)
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters (95/65)
– Goal is to finish in under 5 minutes, with competitive times under 4. The smart move is to break after the bar muscle ups each round. Trying to do the gymnastics movements unbroken is a trap for most athletes.
3 x 15 Reverse Hyper (moderate loading)
-Substitute barbell good mornings if you do not have access to a reverse hyper.
100 Sit ups
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.