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05 September | WodBlog | Admin

WOD – Wednesday 5 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Work up to a Heavy 3 Pause Front Squats + 2 Front Squats

 

Then perform:

As far as possible in 15 min.

2 Front Squats (95/65 lb.)
2 Burpees
4 Front Squats
4 Burpees
And so on …
Add 2 reps of each movement every round.

To be done 45 minutes before class
For time:
1-2-3-4-5-6-7-8
Ring Muscle up
Power clean (225/155)
– Goal is to finish in under 12 minutes, with great times under 8 minutes. Resist the temptation to come out real aggressive on those first rounds, as the real work doesn’t start until you get to the 5’s.
Do the gym programming (RX’d or competitor) for the day.

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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