WOD – Thursday 1 October 2015
CrossFitStrength & CompetitionRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!
- Strength and Conditioning:
Four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Dumbbell External Rotations x 8-10 reps each arm @ 2020
Rest 60 secondsSCORE DEADLIFT WEIGHT
- WOD:
Two rounds for time of:
Row 500 Meters
20 Hand-Release Push-Ups
30 Kettlebell Swings (24/16 kg)
Run 400 Meters
- A:
Every 2 minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 90-100% of 1-RM Clean & Jerk - B:
Back Squat
*Set 1: 5 reps @ 65-70%
*Set 2: 3 reps @ 75-80%
*Set 3: 1 rep @ 85-90%
*Set 4: Max reps @ 75%
Rest 2-3 minutes - C:
Every 5 minutes, for 15 minutes (3 sets), for times:
40 Calories of Assault Bike/Row
Go hard each set! - D:
For Time:
30 Bench Press
30 Strict Handstand Push-Ups
30 Strict Supinated-Grip Pull-Ups
Males = Bodyweight Bench Press
Females = Bodyweight x .7 Bench Press
- 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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