Blog

WOD – Monday 2 July 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FRAN
21-15-9
Thrusters (95/65 lb.)
Pull-ups

PART 1:

To be done 45 minutes before class
Front Squat
3-3-3
– Use the heaviest weight possible on each set. Bar starts from ground.
Push Press
3-3-3
– Use the heaviest weight possible on each set.
Thruster
3-3-3
– Use the heaviest weight possible on each set. Bar starts from ground.

PART 2:

Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
For Quality:
3 x 15 Reverse Hyper (moderate loading)
-Substitute barbell good mornings if you do not have access to a reverse hyper.
3 x 15 GHD with a Med-ball (20/14)

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