WOD – Monday 31 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!
- Skill and Strength:
Gymnastics Challenge
Complete as many reps as possible for each of the following:
2 Minutes of Muscle-Ups
Rest 60 seconds
2 Minutes of Alternating Pistols with Kettlebell (24/16 kg)
Rest 60 seconds
2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
2 Minutes to establish a max effort L-Sit Hold
(you only get one attempt to hold for as long as possible)
Compare results to previous gymnastics ChallengeSCORE L-SIT HOLD
- WOD:
Every minute, on the minute, for 21 minutes:
Minute 1: 12 Walking Lunges with Kettlebells (24/16 kg)
Minute 2: 8 Burpee Box Jump-Overs (24″/20″)
Minute 3: 10 Toes to Bar
- A:
Take 15 minutes to build to a 2-RM Overhead Squat - B:
Every 2 minutes, for 16 minutes (8 sets), of:
3-Position Snatch with Pause
(high hang, mid-thigh, then 2″ below the knee – hold each position for two full seconds, maintaining positioning and mechanics throughout)
Start at roughly 65-70% of your 1-RM snatch, and build in load over the course the sets, never exceeding a load that you can perform at prescribed tempos and with perfect mechanics. - C:
Three sets of:
Tate Press x 8-10 reps
Rest 30 seconds
Bent-Over Barbell Rows x 8 reps @ 2111
Rest 30 seconds
*Towel Kettlebell Farmers Walk x 60 seconds
Rest 60 seconds
*Loop a hand towel around the kettlebell handle and squeeze the towel for the carry – do not touch the kettlebell itself.SCORE TOTAL WEIGHT IN ALL THREE
- D:
Six sets of:
30/20 Calories of Row Machine*
Rest 15-20 seconds
Front-Leaning Rest on Rings x 45-60 seconds
(place rings 2″ off the floor)
Rest 60 seconds
*Goal is to be as fast as possible, while maintaining similar times throughout the six sets.
- 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