WOD – TUESDAY 6 OCTOBER 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 and Conditioning:
Three sets of:
Bench Press x 4-6 reps @ 20X1
Rest 60-90 seconds
Single Arm Dumbbell or Kettlebell Row x 15-20 reps @ 10X0
Rest 60-90 seconds
- WOD:
Complete as many rounds and reps as possible in 15 minutes of:
20 Kettlebell Swings (24/16 kg)
10 Single Arm Kettlebell Press (24/16 kg – 5 each arm)
400 Meter Run
- A.1:
Complete as many rope climbs as possible in 8 minutes of:
Row 1250 Meters
15-foot Legless Rope Climbs x Max Reps
(if you don’t believe you’ll be able to complete more than 3 legless rope climbs, perform regular rope climbs using your feet instead)
Rest until the running clock reaches 12:00, and then… - A.2:
Complete as many barbell complexes as possible in 8 minutes of:
Row 1250 Meters
*90/60kg Barbell Complex x Max Reps
(Barbell Complex = 4 Deadlifts + 3 Hang Power Cleans + 2 Shoulder to Overhead)
Rest until the running clock reaches 24:00, and then… - A.3:
Complete as many burpees as possible in 8 minutes of:
Row 1250 Meters
Burpees x Max Reps
Rest until the running clock reaches 36:00, and then… - A.4:
For time:
Row 1250 Meters - B:
Two sets of:
32/24 kg Kettlebell Towel Carry x Max Distance (wrap a small hand or kitchen towel through the handle of each kettlebell, then squeeze the two ends in the palm of your hand and walk with the kettlebells as far as possible)
Rest as needed
GHD Sit-Ups x 20-25 reps
Rest as needed
Wrist Roll to Support x 10-15 reps (on all fours with back in table top position, place the back of your hands flat on the ground, then push through back of your hand to rock up to your knuckles and stabilize on your fists)
Rest as needed
Glute-Ham Raises x 5-8 reps @ 3011
Rest as needed - Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
25-Minute Tempo Run
Run each 400 meters at 85% of last week’s 1-Mile time trial pace – e.g., if your 1-mile was 6:00, run today’s session at 1:45/400m.
- 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