WOD – Thursday 30 July 2015
CrossFitRest and RecoveryStrength & Competition
- Conditioning:
Four sets of:
Seated Overhead Press with Dumbbells x 10-12 reps @ 2011
Rest 45-60 seconds
Strict Supinated-Grip Pull-Ups x 8-10 reps
Rest 45-60 seconds
Bent-Over Barbell Rows x 6-8 reps
Rest 45-60 seconds
Band Pull-Aparts x 20 reps @ 2011
Rest 45-60 seconds - WOD:
Complete as many reps as possible in 6 minutes of:
Barbell Man-Makers
(Push-Up, Power Clean, Push Press)
- 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.
- A:
Every minute, on the minute, for 8 minutes:
Pause Front Squat x 1 reps @ 24X1
Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal. - B:
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch
Working on perfect mechanics at all phases in the lift. - C:
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ same load used last Monday - D:
For max reps:
2 Minutes of Box Step-Overs with Barbell (55/35kg)
(box height should be between 16?-20? for most people â if youâre shorter, go on the low end, if youâre taller, the higher end of the range)
4 Minutes of Strict Pull-Ups - OPTIONAL ADDITIONAL SESSION:
If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed at least 3-4 hours prior to or after todayâs primary work.
Three sets of:
Row 2000 Meters @ 80% of your 500m pace
Rest 6 minutes
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