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WOD – Wednesday 21 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!

  • Skill and strength:
    Work up to 3 rep max back squat
    4 sets, rest 2 minutes between sets
  • WOD:
    9 minute AMRAP
    6 HSPU
    10 low ring push-ups
    30 DU’s / 60 singles
Today is technical please pay attention to instructions

  • A.1:
    Every 2 minutes, for 6 minutes (3 sets):
    Press (in Snatch grip) x 5 reps @ 2111
    Build over the course of the three sets.
    Followed by
  • A.2:
    Every 2 minutes, for 6 minutes (3 sets):
    (Snatch Push Press + Overhead Squat with Pause) x 4 reps
    (perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)
    Build over the course of the three sets.
    Followed by…
  • A.3:
    Six sets of:
    3-Stop Halting Snatch Deadlift + Snatch from 2? Below the Knee + Snatch @ 65-80%
    (pause for 2 seconds each at 2? off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2? below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2 second pause in the receiving position)
  • B:
    Every 3 minutes, for 9 minutes (3 sets) of:
    Push Press x 10 reps
    Goal is to find the weight that is achievable, but challenging, for 10 reps.
  • C:
    Three sets for max reps of:
    60 Seconds of Strict Handstand Push-Ups
    60 Seconds of Supinated-Grip Strict Pull-Ups
    immediately followed by…
    Three sets for max reps of:
    60 Seconds of Stationary Dips
    60 Seconds of Bent-Over Barbell Row (30/20 kgs)
  • D:
    Every 6 minutes, for 18 minutes (3 sets) for times of:
    Row 1000/800 Meters
    20 Burpees Over the concept 2 rowerSCORE ROUNDS COMPLETED

 

  • 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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