WOD – Wednesday 2 December 2015
CrossFitRest and Recovery
- Strength & Skill:
Front Squat
* Set 1: 50% of possible 1-RM x 5 reps
* Set 2: 75% of possible 1-RM x 3 reps
* Set 3: 85% of possible 1-RM x 1 rep
* Set 4: 90-95% of possible 1-RM x 1 rep
* Set 5: Test 1-RM
* Set 6 (optional): Exceed Set 5 weight - WOD:
Two sets for times of:
Row 500 Meters
30 Ring Dips
20 Toes to Bar
Rest 4-5 minutes between sets
- 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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