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WOD – Thursday 21 July 2016

CrossFitRest and Recovery
  • Strength:
    Front Squat
    *Set 1 – 5 reps @ 65%
    *Set 2 – 4 reps @ 75%
    *Set 3 – 3 reps @ 80%
    *Set 4 – 2 reps @ 85%
    *Set 5 – 1 rep @ 90%
    *Set 6 – 3 reps @ 85%
    *Set 7 – 5 reps @ as heavy as possible
    Rest 2 minutes between sets.

    *focus on 1 breath cycle, knees wide and elbows up to maintain a strong midline!

  • WOD:
    For time:
    Run 800 Meters
    30 Pull-Ups
    30 Front Squats (75/55 kgs)
    30 Pull-Ups
    Run 800 Meters

  • 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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