WOD -Tuesday 14 August 2018
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY
Squat Snatch
1-1-1-1-1
Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
Alternating minutes for 20 minutes:
Odd: 2 Back squat (Heavy)
Even: 10 Toes to bar
– Go as heavy as you can on the back squat while maintaining the doubles for the 10 sets. Perform the first 5 T2B strict, then kip the last 5. Try to keep it unbroken for as long as possible.
For Quality:
3 x 15 Reverse Hyper (moderate loading)
-Substitute barbell good mornings if you do not have access to a reverse hyper.
3 x 15 GHD with a Med-ball (20/14)
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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