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08 June | WodBlog | Admin

WOD – Friday 8 June 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

1 min. Double-unders
2 min. Back Squats (135/95 lb.)
2 min. Double-unders
4 min. Back Squats
2 min. Double-unders
2 min. Back Squats
1 min. Double-unders

 

To be done 40 minutes before class
For time:
50 handstand push-ups
50 toes-to-bars
50-cal. Assault Bike
50 dumbbell box step-overs (70#/50#) (24”/20”)
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge
– Goal is to get as far as possible in the 22 minute time cap (Everyone will use the 22 minute time cap on this). The step overs are the real challenge in this workout, so be smart getting up to that point and have some energy ready for those. For those of you looking to be competitive with it, check out how your score would stack up on the regionals leaderboard. Don’t hesitate to scale the step overs to (50/35), to ensure you can still get in a good (and smart) training stimulus.
Do the gym programming (RX’d or competitor) for the day.

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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