Blog

WOD – Monday 13 July 2015

CrossFitStrength & CompetitionRest and Recovery

  • Skill and Strength:
    Four sets of:
    Front-Foot Elevated Split Squat x 6-8 each leg
    Rest 60 seconds
    Ring Push-Ups x 8-10 reps
    Rest 60 seconds
  • WOD:
    Four sets for max reps against a 3-minute running clock of:
    Run 300 Meters
    Max Reps Barbell Man-Makers (55/35 kg)
    (push-up, power clean, push press)
    Rest 2 minutes

 

  • Strength:
    Deadlift x 3 reps (with PERFECT posture and mechanics)
    * Set 1 – 50% of possible 3-RM x 5 reps
    * Set 2 – 75% of possible 3-RM x 3 reps
    * Set 3 – 85% of possible 3-RM x 2 reps
    * Set 4 – 90-95% of possible 3-RM x 1 rep
    * Set 5 – Test 3-RM
    * Set 6 (optional) – Exceed Set 5 weight for 3-RM

THIS TEST MEANS NOTHING IF YOU ROUND YOUR BACK – I need to know what you can do with proper mechanics, not that you’€™re willing to damage yourself.

  • WOD:
    For time:
    20 Overhead Squats (60/45 lbs)
    30 Kettlebell Swings (32/24 kg)
    40 Wall Ball Shots (10/7.5kg)
    50 Double-Unders
    50 Calories of Rowing on Concept 2
    50 Double-Unders
    40 Wall Ball Shots
    30 Kettlebell Swings (32/24 kg)
    20 Overhead squats (60/45)

 

Perform the kettlebell swings so that your hands and all portions of the kettlebell are above the eyebrows.

 

  • 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.

 

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

No Comment