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
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…
Every two minutes, for 12 minutes (6 sets) of:
Power Jerk + 2 Split Jerks
(pause for 3 seconds in receiving of both split jerks)
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 5 reps @ 80-85% of last weekâs 2-RM
Complete as many rounds and reps as possible in 20 minutes of:
8 Strict Handstand Push-Ups
16 Kettlebell Swings (32/24 kg)
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.