WOD – Tuesday 4 August 2015
CrossFitStrength & CompetitionRest and Recovery
- Strength:
Back Squat
Set 1: 5 reps @ 65%
Set 2: 4 reps @ 75%
Set 3: 3 reps @ 85%
Set 4: 2 reps @ 90%
Set 5: 1 rep @ 95%
Set 6: 1 rep @ 101+%
OPTIONAL: 1 rep @ 103-105%
Rest 2-3 minutes between sets - WOD:
Complete rounds of 21, 15 and 9 reps of:
60/45kg Front Squat
Toes to Bar
- A:
Five sets of:
Front Squat x 2 reps
Rest as needed
Loads per set (by %): 65, 75, 85, 90, 90 - B.1:
Kill Cliff Granite Games Qualifier 15.2
Against a running clock, starting at 0:00 and running up to 20:000:00 to 6:00
Establish a 1RM Snatch - B.2:
6:01 to 14:00
Complete as many rounds and reps as possible of:
30 Double-Unders
15 Chest-to-Bar Pull-Ups
30 Double Unders
15 Toes-to-Bar - B.3:
14:01 to 20:00
Establish a 1RM Snatch - C:
Every two minutes, for 10 minutes (5 sets):
Overhead Walking Lunges x 16 steps
Use the heaviest load you believe you can handle for all five sets. Good starting loads might be 75/45kg…and move up from there if you’re handling it well. - D:
Three sets of:
Glute-Ham Raises x 8-10 reps @ 3011
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as neededSCORE PLANK HOLD WEIGHT
- 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.
No Comment