WOD – Tuesday 2 August 2016
CrossFitStrength & CompetitionRest and Recovery
- WOD:
2 Hang Power Clean
Rest 1min
4 Jerk
Rest 1min
6 Back Squat
Rest 2min
4 Rounds
- Part 1:
To be done 30 minutes before class
Back Squat
7×1 (pause)
NOTE: Build to a heavy single with a 3 second pause in the bottom, across seven sets.— Do Beyond Rx’d programming for the day.–
Rest 15 minutes - Part 2:
8 Rounds for time:
15 calorie Assault bike
15 Wallball
NOTE: Goal is to finish the work in under 16 minutes. 15 unbroken wallball is the goal each time. If that is easy for you, consider using a (30/20lb) med ball to increase the challenge. There will be a 20 minute time cap if it takes longer than expected.
- 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