Rest about 1:30-2:00 between pulls.
Focus on locking down your pre Deadlift bracing strategy.
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3 Rounds NFT of:
20 Kettlebell Swings
5e Lunges with Kettlebell
20 Hollow Rocks
5 Ring Rows w pause at top
Run 3 Miles
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- Thank you for all the feedback on programming Friday. We value your input and will address some of the points brought up in future planning. Some interesting points were definitely brought up. If you've got anything else, please let us know in the comments section.
Back Off Week Format
This back off week used the following basic template. The intention was to transition between the two cycles. Prep work for the upcoming lifts and a decrease on total volume and intensity to facilitate recovery.
Part 1: Mobility Rx
We did 2-3 mobilizations that would directly influence the focus lift on that day for the following cycle. If any of them felt like a Shaman's blow, take special note of them and integrate them into your pre-class movement prep.
Part 2: Lift
We did a deloaded or positional focus version of the lift in the upcoming cycle. Here you can move a bit of weight but still pull back and trouble shoot positions you struggle with.
Part 3: Assistance or NFT
Mostly assistance or non-timed conditioning. Mostly a mix of basic movements we use as well as some others that don't come up as often. Medium volume, lower intensity to facilitate recovery.
The Klokov CrossFit WODs ATG