CrossFit's version of putting you in the corner.
FITNESS
A. Three sets of:
Deadlift x 8-10 reps @ 3011
Rest 45 seconds
Push-Ups x 10-15 reps @ 2011
Rest 45 seconds
Russian Step-Ups x 10 reps per leg
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
B. For time:
Row 1000 Meters
50 Kettlebell Swings
Run 800 Meters
AIM
A. Five sets of:
Deadlift x 3-5 reps
Rest 20 seconds
Push-Ups x 15-20 @ 10X0
Rest 2-3 minutes
B. For time:
Row 1000 Meters
50 Kettlebell Swings (24/16kg)
Run 800 Meters
SPORT
A. Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (Spinning at 6am, 8:15a, or 5:45p)
B. Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (Call Mac Wood!)