Author: Jade

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Cat/Cow 15 Banded Good Morning 5/side Bird Dog 10 Empty Barbell Deadlift or Kettlebell Deadlifts Take your time and get things moving and your low back and hamstrings primed and ready to go. 1b) 12:00 – 27:00 – Every 3:00 x 5 sets: 10 Set Dead Deadlifts Warm-up as needed. Start around 60% of your 1RM. Perform these set dead on the floor each rep. The goal should be to maintain trunk position through the entire descent of the movement and holding position as you meet the floor so you don’t have to reset your hips and back every rep…learn how to hold your trunk position through the entire range of motion. Build as heavy as deemed fit for the day, or pick a difficult weight and perform straight sets. 1c) 27:00 – 32:00 – Every…

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…