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WOD – Tuesday 14 June 2016

CrossFitRest and Recovery
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  • WOD:
    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat
    *Set 1 – 6 reps @ 65%
    *Set 2 – 4 reps @ 75%
    *Set 3 – 2 reps @ 80%
    *Set 4 – 2 reps @ 85%
    *Set 5 – 1 rep @ 90%

    followed by…

    One set of:
    Back Squat x Max Unbroken Reps @ 85%
    (athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

  • WOD:
    Every 4 minutes, for 20 minutes (5 sets) for times:
    Row 300/Run 400 Meters
    20 Walking Lunges with 32/24 kg KB Farmer’s Carry

  • 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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