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WOD – Tuesday 20 October 2015

CrossFitStrength & CompetitionRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • WOD:
    Complete as many rounds and reps as possible in 3 minutes of:
    10 Single-Arm kettle-bell Snatches (work to something heavy)
    5 Burpee Box Jump-Overs
    5 Toes to Bar
    Rest 3 minutes between sets, and complete a total of five sets.

 

  • A:
    Front Squat
    * Set 1: 5 reps @ 55%
    * Set 2: 3 reps @ 65%
    * Set 3: 1 rep @ 75%
    * Set 4: 1 rep @ 85%
    * Set 5: 1 rep @ 90%
    * Set 6: 1 rep @ 95%
    * Set 7: Test 3-RM – if you know your current 3-RM, aim for 101-102% of that, otherwise, aim for somewhere around 90% of your 1-RM
    * Set 8 (optional): Exceed Set 7 weight

    Rest as needed, but at least 3 minutes between sets of singles.
    (REMEMBER TO LOAD 3RM AS SEPARATE BENCHMARK!)

  • B:
    “Miller Time”
    Ten rounds for time of:
    3 Squat Clean and Jerks (100/65 kgs)
    4 Box Jumps (30″/24″)
  • Optional Additional Conditioning Session:
    (This session is best performed 3-4 hours prior to or following today’s primary session.)

    For time:
    300 Calories Row/Assault Bike

    Please note and record your results to comments. Please also note whether this was performed on an Assault Bike or a different piece of equipment, like an Airdyne. The results will be different depending on the machine used. What is most important is that you keep the re-testing consistent.

 

  • 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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