WOD – Friday 29 July 2016
CrossFitRest and Recovery
- Skill and Strength:
Every 2 minutes, for 20 minutes (10 sets):
High Hang Snatch + Hang Snatch + SnatchBuild over the course of the 10 sets to something heavy for today.Goal is same or heavier loads you used for last snatch session.
- WOD:
Three sets for max calories/reps of: (3x8min rounds = 24min)
60 seconds of Double Unders
Rest 60 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Rowing for Calories/Run 300m
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 60 seconds
- 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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