WOD – Monday 1 August 2016
CrossFitStrength & CompetitionRest and Recovery
- WOD:100 Double Unders
— then —
5 Rounds:
2 Legless Rope Climb
8 Sumo Deadlift High Pulls (40/32kg)
— then —
100 Double Unders
- Part 1:
Do Beyond Rx’d programming for the day.
Rest 15 minutes5 Rounds for quality:
20m Handstand walk
Snatch + 2 Overhead squatNOTE: Goal is do the HS walk unbroken and then quickly perform 1 full snatch into 2 additional overhead squats. Build to the heaviest weight you can hit today. Rest as needed between rounds.
- Part 2:
For time:
50/30 Strict ring dips
NOTE: Goal is complete quality reps and hold yourself to the true range of motion standard for the ring dip. If you cheat the range of motion, the transference over to the muscle up will only be a fraction of what it should be.
- 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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