WOD – Monday 14 September 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!
- Conditioning WOD:
Five sets of:
Back Squat x 10 reps @ 30X0
Rest 30 seconds
Single Arm Dumbbell Rows x 10 reps each arm @ 2111
Rest 30 seconds
Heavy Kettlebell Swings x 10 reps
Rest 30 seconds
Barbell Shoulder Press x 10 reps @ 20X1
Rest 2 minutes
- A:
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – use slightly more load or bump your hands narrower than you had last week) - B:
I.
Every minute, on the minute, for 5 minutes:
High Hang Snatch x 1 rep @ 70%(perform a snatch deadlift, then descend to proper high hang position, pause for two seconds, then snatch)
Rest 60 seconds, and then…II.
Every minute, on the minute, for 5 minutes:
Snatch from 2″ Below the Knee x 1 rep @ 75-80%(always start with a full snatch deadlift, then slowly descend to 2″ below the knee, pause, then snatch)
Rest 60 seconds, and then…III.
Every minute, on the minute, for 5 minutes:
Snatch x 1 rep @ 80-85% - C:
Five sets of:
40/30 Calories of Assault Bike/ Row
7/5 Ring Muscle-Ups
Rest 90 seconds*Goal is to be as fast as possible, while maintaining similar times throughout the five sets. - D:
Three sets of:
Dumbbell Rollback Extensions x 8 reps
Rest as needed
Reverse Snow Angles x 15-20 reps
Rest as needed*Overhand Deadlift Hold (Axle Bar if possible) x 30 seconds
Rest as needed*Pull Bar out of the rack (not from floor). Bar weight should be as heavy as possible, but you are not allowed to mix your grip or hook grip the bar – just a standard double-overhand grip.
- 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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