Author: Jade

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…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Scapula Pull-ups 10 Tall Kneeling Dumbbell Strict Press 15 Sumo Stance Good Morning Get some blood flowing and get your shoulders and hamstrings primed for the days work. 1b) 10:00 – 18:00 – Every 1:00 x 8 sets: 1 Tall Jerk + 1 Halting Jerk Weights should be kept light and snappy so that you can maintain the movement patterns. Use this as a quick little skill/positional session and get yourself ready for the workout. 1c) 22:00 – 45:00 – “Bryant” – 23 minute AMRAP: 12 Power Snatch 115/75 23 Back Squats 115/75 12 Chest-to-bar Pull-ups Paying tribute to those we’ve lost today. Despite what has been a difficult time for many the last 9 months, remember that we are all alive, we get to experience whatever is going on in our lives, and we get…