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24 July | WodBlog | Admin

WOD – Tuesday 24 July 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Strength & Skill

Find a heavy 1-rep Split Jerk

 

WOD

AMRAP 7 min.

7 Jerks (70 percent of heavy 1)
14 Lateral Burpees Over the Barbell

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
3 Rounds for time:
25 Deadlift (225/155)
1,000m Assault Bike
– Goal is to finish under 8 minutes. The real challenge is trying to keep those deadlift sets fast and unbroken. And be prepped to really dig in on that last bike. The 1K bike is somewhat similar to your 500m row time, but hopefully a few seconds faster.
3 rounds for quality:
15 Good mornings (135/95)
15 Strict toes to bar
15 Strict HS push ups
-Good morning weight should be more like a cool down for your posterior chain after all the work from today, so a lighter bar is just fine there as well.

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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