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CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY
21-15-9
OH Squats (205/145 lb.)
Ring HSPU
PART 1:
To be done 30 minutes before class
Overhead Squat (Pause)
1-1-1-1-1
– Use the heaviest weight possible each set. 2 second pause in the bottom position.
PART 2:
Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes,
5 rounds for reps:
2 minutes of,
10 burpees
200-m sprint
Max-rep burpees
Rest 3 minutes between rounds.
– Goal is to attack each round with as much intensity as you can find. With the built in rest it will be tempting to pace this and not make it hurt as bad. Let’s see how our ability to recover between max efforts is. So hit the first round as hard as possible, and then try to match that effort as best you can. There will be some drop off round to round, but how little drop off can you manage? Good scores will be 20+ burpees each round, only counting reps after you get back from the run.
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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