WOD – Monday 6 August 2018
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY
Clean and Jerk
3-3-3-3-3
Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
For time:
50-40-30-20-10
KB Swing (53/35)
Goblet Squat (53/35)
– Goal is to finish in a few sets as possible. Can you get each round unbroken, going right form the swings into the squats?
3 rounds for quality:
25 Hip extensions
30 second L-sit
– Hold a (25/15lb) plate on the hip extensions to add difficulty.
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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