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WOD – Monday 16 November 2015

CrossFitRest and Recovery

  • RxIt Nations Series 2015 – Workout Of The Week 2.1:
    The competitor will have 11 minutes to complete the 3 rounds. The minimum score on this workout is 1 completed ROUND (60 reps). If a full round cannot be completed, it is recommended that the competitor scale to the next level and restart the workout. There is no minimum for level 3.

    Each time a break is taken during any of the 20 reps, 5 PENALTY REPS need to be performed before continuing.

    Prescribed levels the workout can be completed on:
    Rx: 20 KB Swings (32 / 24kg), 20 Deadlifts (100 / 75kg), 20 Toes2Bar – Penalty: Hand Stand Push Ups
    L1: 20 KB Swings (24 / 16kg), 20 Deadlifts (80 / 60kg), 20 Toes2Bar – Penalty: 10cm Elevated Hand Stand Push Ups
    L2: 20 KB Swings (16 / 12kg), 20 Deadlifts (60 / 40kg), 20 Knee Raises – Penalty: Hand Release Push Ups
    L3: 20 KB Swings (12 / 8kg), 20 Deadlifts (40 / 25kg), 20 Abmat Situps – Penalty: 20″ Box Push Ups
    A break is when the:
    Kettlebell is released or rests on the floor
    Barbell is released or rests on the floor
    Pull up bar is released by either hand

    SCORE WOW 2.1: TIME OF ROUND 1

  • WOW 2.2:
    SCORE WOW 2.2: TOTAL TIME (1 second penalty for each uncompleted rep)

 

  • 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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