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10 September | WodBlog | Admin

WOD – Monday 10 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 Rounds

 

2 Rounds of:

10 Deadlift (225/155 lb.)
10 Toes-to-bar

With time remaining of 5 min perform AMRAP Calories Row

To be done 60 minutes before class
Deadlift (deficit)
2-2-2-2-2-2
– Use the heaviest weight possible on each set. These are to be performed with a 4” deficit. Stand on a jerk block or bumper plate to create the deficit.
2 rounds for time:
50ft Yoke carry
50ft HS walk
50ft Sled rope pull (hand over hand)
50ft HS walk
– Goal is to finish under 8 minutes. The sled should be light, no more than (50/35), but also depends on the surface you are pulling on. The yoke should be 2-3x BW. Have fun!
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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