WOD – Tuesday 11 August 2015
CrossFitStrength & CompetitionRest and Recovery
- Skill and Conditioning:
Every 90 seconds, for 30 minutes (5 sets of each station):
Station 1: Front-Foot Elevated Split Squat with DBs x 6 reps each leg @ 3111
Station 2: Strict Handstand Push-Ups or L-Seated DB Press x 10-12 reps @ 2111
Station 3: Supine Ring Row x 10-12 reps @ 2111
Station 4: Reverse Snow Angels x 15-20 reps (slow and controlled) - Conditioning:
Three sets of:
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 30 seconds
Couch Stretch x 90 seconds each leg
Rest 30 seconds
- A:
Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Front Squat + Clean
Build over the course of the ten sets. - B.1:
Every minute, on the minute:
Back Squat
Set 1: 40% x 1 rep
Set 2: 50% x 1 rep
Set 3: 60% x 1 rep
Set 4: 70% x 1 rep
Set 5: 80% x 1 rep
and then…
Every 2 minutes
Set 6: 85% x 1 rep
Set 7: 90% x 1 rep
Set 8: 95% x 1 rep - B.2:
One set of:
85% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)
Use the same weight as last week, and aim to beat last week’s score. - C:
Three sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 31X1
Rest as needed
Front Foot Elevated Split Squats x 8 reps each @ 2011
(elevate the foot 3-4″)
Rest as needed - D:
Three rounds for time:
20 Russian Kettlebell Swings (32/24 kg)
10 Box Jumps (30″/24″)
Rest 2 minutes, and then…
For time:
Row 500 Meters
50 Burpees Over the Erg
- 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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