WOD – Friday 7 August 2015
CrossFitStrength & CompetitionRest and Recovery
- Conditioning:
Four sets of:
Good Mornings x 6 reps @ 3011
Rest 30 seconds
Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0
Rest 30 seconds
Banded Hip Bridges x 25 reps
Rest 30 seconds - WOD:
Every 5 minutes, for 15 minutes (3 sets):
15 Pull-Ups
30 Push-Ups
45 Air SquatsScore total time
- A:
Every minute, on the minute, for 12 minutes:
Minute 1: Strict Toes to Bar x 8 reps @ 3110
(these should be slow and controlled)
Minute 2: Handstand Hold x 45 seconds
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3: Unbroken Double-Unders x 50 reps - B:
Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Goal is to use heaviest 2-3 loads from last week for all 8 sets. - C:
Strict Overhead Press
Set 1: 5 reps @ 50%
Set 2: 5 reps @ 60%
Set 3: 5 reps @ 70%
Sets 4-9: 3 reps @ 85-90%
Set 10: 10 reps @ 75%
Rest 90 seconds to 2 minutes between sets.
This is the last week of the volume pressing. Hang in there. - D:
Every 8 minutes, for 24 minutes (3 sets) of:
Row 500 Meters
25/20 Strict Handstand Push-Ups
Run 400 MetersThese are strict handstand push-ups, do not revert to kipping. If you cannot finish the set within 6 minutes, please reduce the number of reps or distances of the row or run.
Score total time
- 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.
No Comment