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 – 10:00 – Every 1:00 x 10 sets: Station 1 – 5 Dumbbell/Kettlebell Upright Rows + 10 Goblet Good Mornings Station 2 – 40 seconds Ski/Bike/Row Station 3 – 5/side Half Kneeling Dumbbell Strict Press Station 4 – 40 seconds Ski/Bike/Row Station 5 – 30 Hollow Rocks Get yourself warm. Pick-up the tempo each time your on the machine to get your Aerobic system good and warm for the workout. 1b) 15:00 – 25:30 – Every 1:30 x 7 sets – Push Jerk: 5-3-1-5-3-1-1 Start at a moderate load and build. Work through the two waves working to finish at a heavy single for the day. 1c) 26:00 – 45:00 – 19 minute AMRAP: 200 Double-unders 60 Burpees 50 D-Ball Squat Cleans 100/70 40 Toes-to-bar 30 Dumbbell Shoulder-to-Overhead 70/50 Scale as needed. Chip your way through, watch your rest periods, push on the…