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 – 7:00 – 7 minute AMRAP: 5 PVC Pass Throughs 5/side Dumbbell Serratus Punch 5/side Lying Open/Close 5 Burpees Take your time with the slower movements and get positions opened up and and some blood flowing. 1b) 12:00 – 26:00 – Every 2:00 x 7 sets: 5 Bench Press Reference last week for loading. Build as heavy as deemed fit. Make sure you are getting 7 good solid working sets in. 1c) 30:00 – 45:00 – Every 5:00 x 3 sets: 40 Kettlebell Swings 70/53 30 Kettlebell Goblet Reverse Lunges 70/53 15/side Single Arm Kettlebell Push Press 70/53 Scale as needed. For the Push Press perform all reps on one arm before moving to the other. Accessory: 2) Secondary Conditioning – 50-40-30-20-10 – AQAP: Calories Bike Erg Calories Row Erg Have fun. 3) Olympic Lifting – Press From Split: 5 sets of 3/side Rest 90-120…