WOD – Wednesday 1 August 2018
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY
Deadlift
5-5-3-3-1-1-1
Do the gym programming (RX’d or competitor) for the day.
Rest 5 minutes
5 Rounds for time:
5 Deadlifts (275/185)
10 Burpees
– Goal is to finish under 3:30. Great times will be closer to 2:30. This is meant to be done fast and aggressive. It’s really just a good sprint, an event from the 2008 CF games. Attack this workout!
Rest 7 minutes
As many reps as possible in 7 minutes:
200m Row
50 Double unders
– Goal is to get 5+ rounds. This will test your double under capacity under fatigue. If you do need to break the 50, keep it quick.
Rest 10 minutes
For Quality:
3 x 15 Reverse Hyper (heavier loading)
-Substitute barbell good mornings (3 x 8) if you do not have access to a reverse hyper.
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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