WOD – Tuesday 2 October 2018
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY
Sumo Deadlift
1-1-1-1-1
Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
6 Rounds for time:
6 Deadlifts (315/225)
8 Bar facing burpees
10 cal Ski erg
– Goal is to finish under 9 minutes, with really fast times under 7. Sub in 50 double unders if you do not have access to a ski erg. The deadlifts should be quick and unbroken each round, so scale the loading if necessary.
For quality:
50 back extensions
– These are true back extensions, in which we deliberately round out the back, and then return to neutral.
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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