WOD – Tuesday 13 October 2015
CrossFitStrength & CompetitionRest and Recovery
- Skill and Strength:
Every two minutes, for 16 minutes (8 sets) of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Build over the course of the 8 sets to today’s heavy. - WOD:
In teams of two, partners alternate complete sets to complete 5 sets each of:
5 Overhead Squats*
15 Kettlebell Swings (32/24 kg)
30 Double-Unders
*Choose a weight that will challenge you, but with which you should still be able to complete the 5 reps unbroken.
- A:
Take 20 minutes to build to today’s 1-RM Strict Shoulder Press
Note weight achieved, and whether it is a PR. - B:
For time:
Row 2000 Meters
30 Shoulder to Overhead (65/45 kg)
60 Pull-Ups
Rest until the running clock reaches 20:00, and then… - C:
For time:
Row 1000 Meters
20 Shoulder to Overhead (65/45kgs)
40 Pull-Ups
Rest until the running clock reaches 30:00, and then… - D:
Complete as many rounds and reps as possible in 10 minutes of:
65/45kg Overhead Walking Lunges x 20 Meters
(Muscle-Up + 3/2 Ring Dips) x 3 reps - Optional Additional Conditioning Session:
(This session is best performed 3-4 hours prior to or following todayâs primary session.)
60-Minute Hike or trail run – get outdoors and participate in a low intensity activity that allows you to enjoy friends and nature.
- 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