150427 - Deload Week

This week is a deload week. We've done lots of good strength work (plus hard WODs) over the last three weeks. This week is a time to back off a little and rest your weary bones. The weights will be very, very low compared to what you've been doing. Follow the percentages, follow the reps. There are no 5+, 3+ or 1+. You finish with the number of reps on the sheet. 

We will have a Mobility day Wednesday. Please do not miss it. People have aches and pains that they're not addressing. This is an opportunity to do active recovery and work on those areas. 

General Warm-Up
3 rounds
200m row or run
10 lunging PVC pass-thrus
10 dynamic sprinter's lunges (focusing on mobility not turnover speed) 
10 hand-release push-ups

CrossFit
WOD
5 rounds
1 minute row max calories
30 sec rest
1 minute to do 20 KB swings M:55 F:35
30 sec rest

Skill
Prone and supine sprint starts

5/3/1
Week 4 Deload Press
Work sets
10 x EB
5 x 40%
5 x 50%
5 x 60%

Accessory work
10, 10, 10 C2B pull-ups
10, 10, 10 dynamic push-ups M:2x45s per side, F:2x15s per side

WOD
5 rounds
1 minute row max calories
30 sec rest
1 minute to do 20 KB swings M:55 F:35
30 sec rest