Author: Jade

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 10 Banded Face-Pulls 10 Banded Pull-Aparts 10 Banded Upright Rows 10 Scapula Pull-ups 10 Alternating Plank Up/Downs 30 seconds/side Dumbbell/Kettlebell Single Arm Overhead Support Focus on good activation on the banded movements and take your time with them. Increase the load on the Overhead Support through as you work through multiple rounds of this. 1b) 13:00 – 28:00 – Every 1:30 x 10 sets: Station 1 – 8 Clean Grip Bench Press Station 2 – 8 Clean Grip Bent Over Supinated Rows Warm-up to moderate loading for your first sets. We want you working with loading that you can at least maintain or build upon. For both movements you a grip width that matches your Clean. Work to keep the Supinated Rows relatively strict, a little hip movement/assistance is acceptable for today for the last couple…

Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the…