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CrossFit Bolton
WODS & News

Sunday 150920

Rest Day

A.
Come in and complete a training session that you missed on Friday or Saturday.

Or…

Aerobic Restoration
Perform 25 to 40 minutes of one of the following at approximately 70% effort:
– Swim (focus on efficient mechanics, breathing and stroke count)
– Row (focus on efficient mechanics and a low stroke per minute rate)
– AirDyne (maintain a relaxed pace)
– Hike (find a trail and go for a walk outdoors)
– Cycle (get outdoors and enjoy the scenery)

B.
Mobility and Maintenance
Book an appointment with one of our licensed therapists. We offer chiropractic, ART, acupuncture, massage therapy, athletic therapy and physiotherapy. Click here to see the therapists’ availability.

Or…

– Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.
– Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.
– Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

C.
Inflammation Maintenance
– This could be a lot of things, but think in terms of fish oil supplementation, compression, contrast baths, Epsom salt baths, etc.

D.
Nutrition Preparation
– Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Tomorrow’s Workout:

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – 6 Strict Toes-to-bar
Minute 2 – 50 Double-unders
Minute 3 – Bent-over Row, 10 reps

B.
Every two minutes for 18 minutes (9 sets):
Hang Power Snatch
3x2x60%
3x2x65%
3x2x70%

C.
Five rounds for time of:
135/95 pound Walking Lunges (front rack), 10 reps
10 Bar Facing Burpees

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