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WOD – Monday 3 July 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Front Squat
5-3-3-1-1-1

 

Optional Finisher
Tabata Front Squat (45/35lbs)

PART 1:

To be done 30 minutes before class

Power clean & Push Jerk
2-2-2-2-2-2
– Use the heaviest weight you can for each set.

PART 2:

Do the gym programming (RX’d or competitor) for the day.

Rest 10 minutes

As many reps as possible in 10 minutes:
5 Thrusters (185/125)
10 Triple unders
15 Pull ups (Chest to bar)

– Goal is to get 4-5 rounds, if not more. The triple unders should not take more than 1 minute per round. Scale to 10 attempts, or if you absolutely need to, 45 double unders. It is encouraged to at least try the triple unders; if we never try them, we will never get good at them…..

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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