Thursday's Recovery WODs!

May 29, 2019

That's post-Murph DOMS has officially set in! Tomorrow we will do an active recovery strength and WOD. Also, don't forget...only 3 days left to register for our Handstand Skills Workshop!! Email rebecca@crossfitdimensions.com to perfect your handstand skills or click here to register!! Day 1 starts this Saturday June 1st at 11am.

 

 

 

Here are your Thursday WODs!

 

Thursday May 30, 2019

 

CrossFit (7am/9am/5:30pm/7:30pm)

 

Strength Recovery: (moving through that DOMS!)

 

A) Dead Hang

 

3 x 30 seconds

 

Notes: Breath, relax and make yourself as long as possible in order to intensify the stretch.

 

B) Front Rack Opener

 

20 unbroken reps with an empty barbell.

 

Notes: Let one elbow come up as the other one comes down with the goal of opening up the front rack. You can make it more or less difficult by experimenting with keeping the bar in the fingertips, in the palm of your hands, adding the hookgrip, widening the grip or rotating the upper body as the elbow comes up.

 

C) Muscle Clean from Bottom Position

 

10 unbroken reps with an empty barbell.

 

Notes: Stay in the bottom position while pulling the bar from the bottom, where the bar is either resting on the floor or on the top of your feet. Bring the bar to the shoulders in the front rack position and lower it back down after a short pause. You can either keep the arms inside or outside the knees.

 

Demo video:

 

 

D) Barbell Triceps Extensions

 

5 x 10 reps

 

Notes: Lower the bar behind your head and straighten the arms completely in the top using a narrow grip.

 

Recovery WOD:

 

See Unloaded

 

 

Endurance WOD (6am)

 

5 Rounds, decreasing reps:

 

50-40-30-20-10:

Ab-mat Sit-ups

 

25-20-15-10-5:

Calories

 

10-8-6-4-2

Burpee Pull-ups

 

 

Unloaded WOD (6:30pm)

 

Strength:

 

A) Dead Hang

 

3 x 30 seconds

 

Notes: Breath, relax and make yourself as long as possible in order to intensify the stretch.

 

B) DB Triceps Extensions

 

3 x 10 reps

 

Notes: Lower the bar behind your head and straighten the arms completely in the top using a narrow grip.

 

C) Wall Walks

 

3 x 5 reps

 

WOD:

 

5 Rounds, decreasing reps:

 

50-40-30-20-10:

Ab-mat Sit-ups

 

25-20-15-10-5:

KB Swings 35/53

 

10-8-6-4-2

Burpee Box Jumps 20/24

 

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