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WOD – Friday 23 October 2015

CrossFitStrength & CompetitionRest and Recovery

  • Skill and Strength:
    Every 2 minutes, for 30 minutes (5 sets of each):
    Station 1: Deadlift x 3 reps
    (build in load with the goal of making the last two sets today’s heavy triple)
    Station 2: Muscle-Ups x Max Reps
    (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
    Station 3: 45-60 seconds of Handstand Walking – use a partner to assist if necessary
    (OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

    SCORE DEADLIFT WEIGHT

  • WOD:
    In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:

    Run 400m/Row 250 Meters
    30 Kettlebell Swings (24/16 kg)
    15 Ring Dips
    E.g., Partner A runs 400m or rows 250 meters, Partner B does 30 KB Swings, Partner A performs 15 ring dips, Partner B runs /rows, etc…

 

  • A:
    Every two minutes, for 12 minutes (6 sets) of:
    Power Jerk + 2 Split Jerks
    (pause for 3 seconds in receiving of both split jerks)
  • B:
    Every 3 minutes, for 15 minutes (5 sets):
    Bench Press x 5 reps @ 80-85% of last week’s 2-RM
  • C:
    Complete as many rounds and reps as possible in 20 minutes of:
    4 Muscle-Ups
    8 Strict Handstand Push-Ups
    16 Kettlebell Swings (32/24 kg)
  • D:
    Three sets of:
    Glute-Ham Raises x 6-8 reps @ 3011
    Rest as needed
    Weighted Hip Thrusts x 8-10 reps @ 21X1
    Rest as needed

 

  • 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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