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30 June | WodBlog | Admin

WOD – Tuesday 30 June 2015

Rest and recovery dayCrossFitStrength & Competition

  • Rest & Recovery:
    A. 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.

    B. Nutrition Preparation
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

    C. 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.

 

  • Strength:
    For max reps:
    Strict Pronated-Grip Pull-Ups
    Rest 90 seconds
    Strict Mixed-Grip Pull-Ups
    Rest 90 seconds
    Strict Supinated-Grip Pull-Ups

    If you’re using assistance, use the same level of assistance for every set.

  • Jackie:
    1000m Row, 50 thrusters, 30 Pull ups – For Time

 

2015 CrossFit Regionals Event 6

  • Five rounds for time of::
    Row 25 Calories
    16 Chest-to-Bar Pull-Ups
    9 Strict Handstand Push-Ups to 4.5″/3″ Deficit
    Rest until fully recovered, and then…
  • Strength and Conditioning:
    Four sets of:
    20 Walking Lunges with 32/24 kg Kettlebells
    Rest 90 seconds

 

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