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07 May | WodBlog | Admin

WOD – Monday 7 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #3 – THE FAST AND THE FURIOUS

 

3 Rounds

15 Burpees
400-m Run
15 Pull-ups

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
2 Rounds for time:
15 Muscle ups
10 Burpee box jump overs (24”/20”)
5 Sandbag or D-ball cleans over shoulder (150/100)
-Rest 3 min-
-Goal is to finish each round in under 5 minutes, with good times under 3 minutes. This workout will challenge your ability to do muscle ups under fatigue, following all the pull ups in the main workout. You can substitute a heavy barbell in for the cleans if you do not have access to a sandbag.
3 rounds for quality:
12 strict toes to bar
12 strict handstand push ups
– This is to be done for quality reps, NOT for time. If the strict HSPU are not a challenge for you, add a 4″ or 8″ deficit. (1 or 2 bumper plates)

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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