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WOD – Tuesday 27 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!

  • Strength:
    Front Squat
    Set 1: 3 reps @ 65%
    Set 2: 2 reps @ 75%
    Set 3: 1 rep @ 80%
    Set 4: 1 rep @ 85%
    Set 5: 1 rep @ 90%
  • Strength & Skill:
    Three sets of:
    Front Squat x 2-3 reps @ 85 – 90%
    Rest 20 seconds
    Pull-ups x Max Unbroken Reps
    Rest 3 minutes
  • WOD:
    In teams of three, with only one person per station, complete 4 sets each of:
    Row 250m
    10 burpee box jump overs
    10 thrusters

  • Mobility Week!

  • 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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