WOD – Friday 9 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:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutesSCORE DEADLIFT WEIGHT
- WOD:
For time:
Row 1000Meters/ Run 1600
25 Thrusters (45kg/30 kgs)
25 Toes to Bar
100 Double-Unders
25 Toes to Bar
25 Thrusters
- A:
Three sets, not for time, of:
Weighted Overhead Pistols x 4-6 reps
Legless Rope Climb x 1-2 ascents
Double Unders x 40 unbroken repsSCORE PISTOLS WEIGHT
- B.1:
Every minute, on the minute, for 21 minutes:
Minute 1: 5 Strict Handstand Push-Ups + 5 Burpee Box Jump-Overs (24″/20″)
Minute 2: 5 Burpee Box Jump-Overs + 10 Chest-to-Bar Pull-Ups
Minute 3: 12 Alternating Front-Racked Barbell Reverse Lunges (80/50 kgs – taken from the ground)SCORE LUNGE WEIGHT
When the clock hits 21:00, perform…
- B.2:
Three rounds for time of:
5 Strict Handstand Push-Ups
10 Burpee Box Jump-Overs (24″/20″)
10 Chest-to-Bar Pull-Ups
12 Alternating Front-Racked Barbell Reverse Lunges (80/50 kgs – taken from the ground)*Please protect your hands! Wear some sort of hand protection to ensure that you aren’t tearing up your hands in training.
- C:
Three sets of:
Anterior Loading Box Step-Ups x 8 reps
(hug a heavy sandbag, D-Ball or med ball)
Rest as needed
Glute Ham Raises x 8 reps @ 3011
Rest 10 seconds
Supine GHD Straight Body Hold x 60 seconds
Rest as neededSCORE BOX STEP-UP WEIGHT
- 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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