Blog

30 October | WodBlog | Admin

WOD – Tuesday 30 October 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

San Francisco Crippler

30 Back Squats (225/135 lb.)
1-mile Run

 

To be done 45 minutes before class
Push Press
3-3-3-3-3
-Use the heaviest weight you can for each set.
Weighted Pull up
3-3-3-3-3
-Use the heaviest weight you can for each set. Alternate sets with the Push press.
Every minute for 10 minutes:
50ft HS walk
– Goal is to complete a challenging distance each minute. Scale to a shorter distance, if necessary, or add some obstacle to traverse if you need more challenge.
Do the gym programming (RX’d or competitor) for the day.

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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

No Comment