WOD – Friday 28 August 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!
- Strength:
Six sets of:
Deadlift
Set 1: 6 reps
Set 2: 4 reps
Set 3: 2 reps
Set 4: 6 reps
Set 5: 4 reps
Set 6: 2 reps
(Loading example: 80 x 6, 100 x 4, 120 x 2, 140 x 6, 160 x 4, 180 x 2)
Rest 4 minutes between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc… - WOD:
Three rounds for time of:
20 Pull-Ups
40 Kettlebell Swings (24/16 kg)
TRANSITION WEEK…this week it is encouraged that everyone move at 75-80% effort. Next week we will do some baseline testing leading into our first official off-season cycle.
- A:
Every minute, on the minute, for 10 minutes:
High Hang Snatch x 1 rep @ 70% - B:
Five rounds for time of:
7 Snatches (155/105 lbs)
14 Box Jump-Overs (24″/20″)
21 Pull-Ups - C:
20 minutes of dedicated passive or static stretching
- 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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