WOD – Friday 5 February 2016
CrossFitRest 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!
- WOD:
In teams of two, with only one teammate working at a time, complete the following as quickly as possible:1200 Meter Row/ 1600m Run
100 Barbell Ground to Overhead (elite 70kg/45kg, RX 60/35kg)
200 Squats
100 Burpees
1200 Meter Row/ 1600m RunThe above tasks are totals for the team of two. Partition reps as you see fit, but only one partner can be working at any given time.
* one person runs or rows at a time. One person can runs 800m and then the other person runs, or they can break it up into 400m tuns, but both partners have to do at least 1x400m run
** for Ground to Overhead, barbell weight should be suitable for both team members. Bar should be heavy enough that reps do not exceed 10 repetitions.
- 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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