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WOD – Wednesday 12 July 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

21-15-9
400m Run
Walking Lunges with DB’s by Side (50/35lbs)
Box Jumps (24/20″)

PART 1:

To be done 45 minutes before class

Jerk
3-3-2-2-1-1-1-1
– Use the heaviest weight you can for each set.

“Double Grace”
For time:
60 Power clean & jerks (135/95)

– Goal is sub 5 minutes, which means at least 12 reps per minute pace. Avoid the temptation to start out too fast as the workout is made in reps 30-50.

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 15 minutes

For Quality:
18-15-12-9-6-3
L-pull up (strict)
HS push up (strict)

– Goal is to complete the reps in as few sets as possible. If you are proficient at HSPU, then add a 2”-4” deficit and keep them strict.

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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