WOD – Thursday 8 October 2015
Strength & CompetitionCrossFitRest and Recovery
- A:
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1: 2 reps @ 60%
*Set 2: 2 reps @ 65%
*Set 3: 2 reps @ 70%
*Set 4: 1 rep @ 75%
*Set 5: 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6: 85% x 1 rep
*Set 7: 85-90% x 1 rep
*Set 8: 90+% x 1 rep
*Set 9: 90+% x 1 rep
*Set 10: 90+% x 1 rep
For sets 6-10, let feel dictate loading. 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. If you determine that you’ve reached that load for the day prior to set 10, stop there. - B:
Every two minutes, for 20 minutes (10 sets):
Power Clean + Jerk
Goal is to build over the first 4-5 sets, then finish with the heaviest possible load for the final 5-6 sets. - C:
Three sets of:
Split Jerk x 1 rep @ 90+%
Rest as needed
In just three attempts, find today’s “heavy” - D:
In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 85-90% of today’s heavy single - Optional Additional Conditioning Session:
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Thirty sets of:
30 seconds of Assault Bike @ 70-75/60-65 rpm
30 seconds of Assault Bike @ 50/40 rpm
Or row
Using 30 sec sprint intervals with 30 seconds rest between each set for thirty sets.
- Wod 1:
Complete as many rounds and reps as possible in 8 minutes of:
8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
8 Strict Supinated-Grip Pull-UpsRest 4 minutes, and then…
- Wod 2:
Complete as many rounds and reps as possible in 6 minutes of:
15 Ring Push-Ups
15 Box Jump-Overs (24″/20″)Rest 4 minutes, and then…
- Wod 3:
1200m run for time
- 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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