CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY
10 Overhead Squats (115/75 lb.)
15 Ring Push-ups
NOTE: The Open continues this week. Good or bad, forget about last week and be ready to attack whatever gets thrown at us this time. It is important to remain focused on our goal each week of performing our best on the Open workouts and letting that remain our central focus over the next weeks of training.
***This means if we are feeling really sore we should intentionally hold back (think 80% effort) on today’s workout so we can perform our best on Friday. If we are feeling good then get after it, but remember, stay focused on the goal!
Do the gym programming (RX’d or competitor) for the day.
Rest 30 minutes
On the Minute for 20 minutes:
5 Power snatch (95/65) & 3 Muscle ups
-Goal is to complete all 8 reps within the minute. If you fall behind the pace, finish out the 20 minutes by completing as many rounds as you can.
3 x 15 Reverse Hyper (moderate loading)
-Substitute barbell good mornings if you do not have access to a reverse hyper
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.