WOD – Tuesday 5 June 2018
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY
Sumo Deadlift
5-3-1
Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
“Linda”
For time:
10-9-8-7-6-5-4-3-2-1
Deadlift (295/220)
Bench (195/135)
Squat clean (145/105)
-Goal is to finish under 20 minutes. The suggested weights are replicating what we saw at regionals and are based off a 195lb BW for men and a 135lb BW for women. For those of you looking to be competitive with it, check out how your score would stack up on the regionals leaderboard. If needing to scale, try a traditional Linda which is based off of your BW. Deadlift (1.5BW), Bench (BW), clean (0.75BW).
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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