WOD – Monday 7 September 2015
CrossFitStrength & CompetitionRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!
- Skill and Strength:
Five sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 3-4 minutes - WOD:
Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possible of:
5 Burpees
5 Ground to Overhead (70/50 kgs)
Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.
- A:
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets
The goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used. - B:
Every 2 minutes, for 20 minutes (10 sets), of:
2-Position Snatch with Pauses
(stand with the barbell, descend to mid-thigh and pause for two seconds, then snatch from there, then reset to the hang, descend to 2″ below the knee, pause for two seconds, then snatch from there)
Start at roughly 70-75% of your 1-RM snatch, and build in load over the course the sets, never exceeding a load that you can perform at prescribed tempos and with perfect mechanics. - C:
Three sets of:
Tate Press x 10 reps
Rest 30 seconds
Single Arm Dumbbell Rows x 8 reps each arm @ 21X1
Rest 30 seconds
*Towel Kettlebell Farmers Walk x 60 seconds
Rest 60 seconds
*Loop a hand towel around the kettlebell handle and squeeze the towel for the carry – do not touch the kettlebell itself. - D:
Seven sets of:
Row 300 Meters
15/10 Ring Push-Ups
Rest 60 seconds
*Goal is to be as fast as possible, while maintaining similar times throughout the seven sets.
- 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.
No Comment