04 June |
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WOD – Monday 4 June 2018
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY
5 rounds
15 DB Walking Lunges (50/35 lb.)
15 Burpees
15 DB Front Squats
To be done 60 minutes before class
Practice HS walking for 10 minutes.
Try setting up an obstacle to traverse. Creating steps using 45lb plates is a good place to start. A 1-2-3-2-1 plate height set up can be very challenging.
For time:
9 muscle-ups
Handstand walk
36 single-leg squats
Handstand walk
9 muscle-ups
Handstand walk
45 single-leg squats
Handstand walk
9 muscle-ups
Handstand walk
54 single-leg squats
– Goal is to use a challenging variation on the HS walk. If you were able to use an obstacle in the practice portion earlier, use that. Or if you are still learning how to HS walk across a set distance, pick a length that would be challenging for you. Each time you HS walk it should not take more than 1 minute. Have fun!
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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