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WOD – Thursday 30 July 2015

CrossFitRest and RecoveryStrength & Competition

  • Conditioning:
    Four sets of:
    Seated Overhead Press with Dumbbells x 10-12 reps @ 2011
    Rest 45-60 seconds
    Strict Supinated-Grip Pull-Ups x 8-10 reps
    Rest 45-60 seconds
    Bent-Over Barbell Rows x 6-8 reps
    Rest 45-60 seconds
    Band Pull-Aparts x 20 reps @ 2011
    Rest 45-60 seconds
  • WOD:
    Complete as many reps as possible in 6 minutes of:
    Barbell Man-Makers
    (Push-Up, Power Clean, Push Press)

 

  • 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.

 

  • A:
    Every minute, on the minute, for 8 minutes:
    Pause Front Squat x 1 reps @ 24X1
    Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal.
  • B:
    Every two minutes, for 16 minutes (8 sets):
    High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch
    Working on perfect mechanics at all phases in the lift.
  • C:
    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat x 4 reps @ same load used last Monday
  • D:
    For max reps:
    2 Minutes of Box Step-Overs with Barbell (55/35kg)
    (box height should be between 16?-20? for most people – if you’re shorter, go on the low end, if you’re taller, the higher end of the range)
    4 Minutes of Strict Pull-Ups
  • OPTIONAL ADDITIONAL SESSION:
    If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed at least 3-4 hours prior to or after today’s primary work.
    Three sets of:
    Row 2000 Meters @ 80% of your 500m pace
    Rest 6 minutes

 

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