WOD – Tuesday 18 August 2015
CrossFitStrength & CompetitionRest and Recovery
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We also do analyse the data and make tweaks to the program based on trends we see from those who post.
Please help us do our job better by providing data points and feedback and log and track your results on BOX CHAMP! www.boxchamp.co.za
- Strength:
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3-5 reps
Rest 20 seconds
Heavy Kettlebell Swings x 15-20 repsSCORE BENCH PRESS
- WOD:
Complete as many rounds and reps as possible in 10 minutes of:
10 Barbell Ground to Overhead (60/40kg)
100 Meter Run
10 Ring Dips (or 5 Muscle-Ups)
100 Meter Run - Conditioning:
Two sets of:
Single-Arm Dumbbell Row x 8-10 reps
Rest as needed
- A:
Every 90 seconds, for 15 minutes (10 sets):
Jerk from Behind the Neck x 1 rep
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Build over the course of the 10 sets. - B:
Strict Overhead Press
Set 1: 5 reps @ 80-85%
Set 2: 4 reps @ 85-90%
Set 3: 3 reps @ 90-95%
Set 4: 2 reps @ 95-98%
Set 5: 1 rep @ 100-105%
Rest 2-3 minutes between sets. - C:
Five rounds for time of:
Run 400 Meters
10 Alternating One-Arm DB/KB Snatch (32/24kgs)
8/6 Muscle-Ups
- 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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