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WOD – Tuesday 17 November 2015

CrossFitRest and Recovery

  • Strength:
    Every 3 minutes, for 18 minutes (6 sets):
    Bench Press
    *Set 1 – 3 reps @ 80%
    *Set 2 – 2 reps @ 85%
    *Set 3 – 1 rep @ 90%
    *Set 4 – 1 rep @ 93-95%
    *Set 5 – 1 rep @ 97-99%
    *Set 6 – 1 rep @ 102% or more
  • WOD:
    Four rounds for max reps of:
    60 seconds of Rowing for Calories/200m run
    Rest 15 seconds
    60 seconds of Push-Ups
    Rest 15 seconds
    60 seconds of Strict Supinated-Grip Pull-Ups
    Rest 90 seconds

  • 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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