WOD – Thursday 10 September 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:
Weighted Pull-Up
In six attempts or less, find your 1-RM Weighted Pull-Up.
Rest at least 3-4 minutes between attempts over 80% of your potential 1-RM - WOD:
Complete as many reps as possible in 7 minutes of:
3 Thrusters (50kg/30kg.)
3 Pull-Ups
6 Thrusters
6 Pull-Ups
9 Thrusters
9 Pull-Ups
12 Thrusters
12 Pull-Ups
15 Thrusters
15 Pull-Ups
18 Thrusters
18 Pull-Ups
Etc…
- A:
Every 90 seconds, for 9 minutes (6 sets):
Jerk x 2 reps @ 75-90%
Use jerk blocks if possible. Mark your feet and set your goal to be perfect with your footwork and mechanics for each jerk. - B:
Every 3 minutes, for 15 minutes (5 sets) for times:
Row 300/250 Meters
3 Power Snatches @ 70% of 1-RM Snatch
6 Overhead Squats
Finish each set as quickly as possible and note times for each. - C:
Ten sets of:
Back Squat
Set 1: 5 reps @ 60% of 1-RM
Set 2: 3 reps @ 75%
Set 3: 1 rep @ 85%
Set 4: 3 reps @ 80%
Set 5: 3 reps @ 85%
Set 6: 2 reps @ 90%
Set 7: 7 reps @ 75%
Set 8: 7 reps @ 75%
Set 9: 7 reps @ 75%
Set 10: 7 reps @ 75%
Rest exactly 2 minutes between sets.
(Use the SAME WEIGHTS as you used last sessionâ goal should be to hit all reps on all rounds.) - D:
Complete as many rounds and reps as possible in 8 minutes of:
4 Muscle-Ups
8 Strict Handstand Push-Ups to 4″/2″ Deficit
12 Overhead Walking Lunges with Kettlebells (24/16 kg KBs)
- 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.
No Comment