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WOD – Thursday 22 October 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!

  • Strength:
    Three sets of:
    Overhead Squat x 8-10 reps @ 30X1
    Rest 2 minutes
    Weighted Pull-Ups x 3-5 reps @ 21X0
    Rest 2 minutes
    (Choose weights heavy enough to allow rep range with good form)
  • WOD:
    Four rounds for time of:
    60 Double-Unders
    30 Wall Ball Shots (10/5kg)
    15 Pull-Ups

 

  • A:
    Every 2 minutes, for 10 minutes (5 sets):
    Power Clean x 3 reps
    Build to today’s heavy triple,
    and then…
    Every 2 minutes, for 8 minutes (4 sets):
    Clean x 3 reps
    Build to today’s heavy triple,
    and then…
    Every 2 minutes, for 6 minutes (3 sets):
    Clean Pulls x 3 reps
    (High pull)
  • B:
    In 15 minutes or less, build to today’s “heavy”…

    Back Squat x 1 rep
    The goal is to establish today’s “heavy” lift.

    “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.

  • C:
    Every two minutes, for 24 minutes (6 sets of each):
    Station 1: Back Squat x 8 reps @ 70-75% of today’s 1-RM
    Station 2: 50 Double-Unders + 12 Toes to Bar

    SCORE BACK SQUAT WEIGHT

  • D:
    Two sets of:
    100-Meter Pinch-Grip Plate Carry
    (walk, don’t run)
    Rest as needed
    20 GHD Sit-Ups
    Rest as needed

    SCORE PLATE WEIGHT

  • Optional Additional Conditioning Session:
    (This session is best performed 3-4 hours prior to or following today’s primary session.)

    Five sets of:
    Run 800 Meters
    Rest 90 seconds
    Pacing: Run each 800 meters at 85% of last week’s 1-Mile time trial pace – e.g., if your 1-mile was 6:00, run today’s session at 1:45/400m.

 

  • 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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