WOD – Friday 18 December 2015
CrossFitBeach WODRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!
- 3RM Back Squat:
Max load for 3 reps - Conditioning:
For max reps:
90 seconds of Strict Pull-Ups
Rest 90 seconds
90 seconds of Strict Handstand Push-Ups
Rest 90 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
30 seconds of Strict Pull-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups
Rest 30 seconds - WOD:
Against an 8-minute running clock, for max reps:
Run 1600m/ Row 1000 Meters
Wall Ball Shots (10/5kg)/ BOX JUMPS sub
- For 4 rounds:
10 pushups
Shuttle run forward
20x reverse/ jump lunges
Shuttle run backwards - Handstand practice:
Set up with partners if need be and do max holds - 50m dashes:
At 60% of max. Complete 1x 50m dash.
Walk back to the beginning,
Complete again at 60%
Build over course; 65% dash, 70%,75%,80%,85%,90%, perform 2 runs at each %. - From start line:
Every 1min for 10min+ perform max effort standing broad jump.
- 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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