WOD – Friday 23 October 2015
CrossFitStrength & CompetitionRest and Recovery
- Skill and Strength:
Every 2 minutes, for 30 minutes (5 sets of each):
Station 1: Deadlift x 3 reps
(build in load with the goal of making the last two sets today’s heavy triple)
Station 2: Muscle-Ups x Max Reps
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 3: 45-60 seconds of Handstand Walking – use a partner to assist if necessary
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)SCORE DEADLIFT WEIGHT
- WOD:
In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:Run 400m/Row 250 Meters
30 Kettlebell Swings (24/16 kg)
15 Ring Dips
E.g., Partner A runs 400m or rows 250 meters, Partner B does 30 KB Swings, Partner A performs 15 ring dips, Partner B runs /rows, etc…
- A:
Every two minutes, for 12 minutes (6 sets) of:
Power Jerk + 2 Split Jerks
(pause for 3 seconds in receiving of both split jerks) - B:
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 5 reps @ 80-85% of last weekâs 2-RM - C:
Complete as many rounds and reps as possible in 20 minutes of:
4 Muscle-Ups
8 Strict Handstand Push-Ups
16 Kettlebell Swings (32/24 kg) - D:
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Weighted Hip Thrusts x 8-10 reps @ 21X1
Rest as needed
- 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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