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31 July | WodBlog | Admin

WOD – Tuesday 31 July 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 25 minutes

400-m Run
5 rounds Cindy
400-m Run
3 rounds Mary

To be done 60 minutes before class
Front Squat
10 Reps
– Starting from an empty bar, you get 10 reps to build up to a heavy single in the front squat today. Do not exceed 10 total reps with weight on the bar. This is a classic warmup that encourages larger than normal jumps with weight and preps the CNS (central nervous system) for handling heavier loading.
For time:
21-15-9
Row (calories)
Sumo deadlift high pull (115/75)
– Goal is to finish under 5 minutes. This workout is meant to be done fast and aggressively, so go hard on the row and get after it!
Do the gym programming (RX’d or competitor) for the day.

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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