Blog

WOD – Wednesday 14 June 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Perform 1 round every 5min
3 Rounds

35 Front Squat (115/75lbs)
200m Run
60 Double Unders

PART 1:
To be done 30 minutes before class

Hang Squat Snatch
2-2-2-2-2
– Use the heaviest possible weight on each set.

Do Beyond Rx’d programming for the day.

 

PART 2:
Later in the day

4 Rounds for individual times:
400m Sprint
– Rest 3 minutes

– Goal is to hold the fastest pace you can across the 4 rounds. Record round times. How close to 60s can you complete each round?

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