…He rested on the seventh day from all His work which he had done. “He” is God… if even He rests, what makes us think we don’t need to? CrossFit HQ follows a three days on and one day off schedule. Since all of our clients schedules are different, we program Monday-Friday (with open gym on Saturday) and it’s up to you to pick which day or days you will use to rest. Many folks are going all out Monday-Friday and then taking the weekends off. This may work for you, but it won’t work for everyone. How are your workouts on days four and five? Are they sluggish? Are you able to keep the intended intensity? Rest days don’t have to mean that you stay at home and watch tv all day. You may want to do something like yoga, go for a bike ride, do a mobility WOD or get a massage! Our muscles MUST have the opportunity to recover if we want them to continue to get stronger. More is NOT always better!
With that being said… if today is NOT your rest day, then I suggest you practice yelling "UNO!!!" To celebrate Cinco De Mayo, everyone will yell UNO every time they get to their last exercise in a set during the WOD! If you are caught by a trainer or another athlete, not yelling UNO, the penalty is 10 burpees per offense!
3 x 80%
3 x 85%
3 x 90%
10 reps of each of the following exercises:
Bar MU (or MU progression from ground)
MB clean (20/16)
KB swing (35/25)