WOD – Thursday 15 October 2015
CrossFitStrength & CompetitionRest and Recovery
- Conditioning:
Three sets of:
Bent over barbell row
Work up to 5 sets - WOD:
Every minute on the minute for 10 minutes
10 Kettlebell Swings
10 Jump Squats
Sit-upsSCORE SIT-UPS
PROGRAM NOTE â This next week’s we will be doing some testing to get baseline data to utilize in our next and final full cycle of 2015. Please give your full effort in each of these testing sessions and be sure to report your scores. The next cycleâs emphasis will be heavily influenced on what we see in the testing results this week. Thank you!
- A:
Every two minutes, for 16 minutes (8 sets) of:
Jerk Dip + Power Jerk with a Pause + Jerk with a Pause @ 70-80% of 1-RM Jerk
(dip and hold the bottom of the dip position for 2 seconds, and then drive – hold the receiving position of both the power jerk and the jerk for 2 seconds as well)
Focus should be on perfect footworks and mechanics – donât increase weight if those aren’t dialed in. - B:
Take 20 minutes to find your 2-RM Bench Press
Movement Standard – Your butt must remain on the bench throughout the lift. - C:
For max reps:
3 Minutes of Double-Unders - D:
Complete as many reps as possible in 3 minutes of:
Legless Rope Climbs to 15′ Target
(DO NOT SCALE THIS…if you are unable to perform this, simply sit out the first 3 minutes and note your score as zero.)
Rest 60 seconds until the running clock hits 4:00, and then…
- D.1:
Complete as many reps as possible in 3 minutes of:
Rope Climbs to 15′ Target (with legs) - Optional Additional Conditioning Session:
(This session is best performed 3-4 hours prior to or following today’s primary session.)
For time:
Row 5000 meters
- 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