WOD – Thursday 6 August 2015
CrossFitStrength & CompetitionRest and Recovery
- Skill and strength:
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Walks if you donât have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
45-60 seconds of L-Sit or L-Sit Progression with Boxes
Every 3 minutes, for 15 minutes (5 sets):
Run 400m/Row 250 Meters
10 Burpee Box Jump-Overs (24?/20?)
Alternatively, perform in teams of two as quickly as possible. As soon as person get back in from their run next person may go. For those rowing as soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.
Five sets of:
Full + Quarter Front Squat x 2 reps
Rest 2 minutes
Build over the course of the five sets.
Five sets of:
Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1RM Snatch
Rest as needed
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 3-5% more than you used last back squat session
Every 3 minutes, for 9 minutes (3 sets):
20 Walking Lunges with Kettlebells (24/16 kg KBs in each hand)
10 Bent Over Double Arm Kettlebell Rows
- OPTIONAL Additional Conditioning Session:
For 30 minutes:
Run 400 Meters @ 75% of your best 400
Run 400 Meters @ 50% of your best 400
Example…if your best 400m is 60 seconds, youâd run 75% at 80 seconds, and 50% at 120 seconds.
Score: best 400
- Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
- 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.
- 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.