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WOD – Thursday 8 August 2024

CROSSFITREST AND RECOVERY

WOD: Partner Throwdown Thursday
AMRAP 15 Minutes
Partner 1: 20/16 Cal Row/ 14 AB/ Run 220
Partner 2: Max Distance Sled Push/ Walking Lunges 2x 22.5/15kg
*Switch after each Bike/ Row/Run is completed. Score is Sled/ Lunge distance (both partners scores combined)
** score chalk after each round
**Sled Weights 80/60kg

 

STIMULUS and GOALS
How to Pace: STEADY! You see the word “MAX,” and you think, all-out effort. That couldn’t be any farther from the truth. We want cosine and sustainable efforts from round to round. Don’t burn out early. While the weight descends, there is still no break for your legs. Set a pace that can be replicated and aim for a near non-stop push effort of the sled/lunes. Ensure you both are communicating when the bike/erg is finished so the partner pushing knows when to stop.

How it should Feel: LACTIC ACID PARTY! As we said above, there is no break for your legs. Grind through each round, put your work boots on, and get to pushing through.

 

WORKOUT STRATEGY & FLOW
Bike/ Row: Smooth and consistent pace. Stay upright and breathe while aiming to finish under 90 seconds every time. Slow down the final few calories to help the legs somewhat rest before the push.

Sled Push /Lunge: Regardless of the weight, the pacing should remain the same throughout. Aim to keep a steady walking pace that allows for a near non-stop effort through each round.

 

Strength & Skill:

3 Sets (Not for time)
10 Single Leg Alternating Toe To Bar
50m Over Under KB Carry (25m each arm)
0:30 Weighted face up Chinese Plank
10 Med Ball GHD Sit Ups
10 Dumbbell Plank Pull Throughs (10 each side)
10 Kneeling Landmine Twist (10 each side)
*Rest as needed between sets.

 

 

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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