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: 10 Alternating Bird Dog w/Pause 15 Air Squats 1 minute Ski/Bike/Row/Run Warm-up pace. Get the blood flowing and ready for a little more conditioning today. 1b) 11:00 – 17:00 – Every 1:30 x 4 sets: 5 Dead-Stop Strict Press Start around 60% of your 1RM and build as deemed fit. No touch and go from the rack. Stop at the rack position each rep. 1c) 17:00 – 23:00 – Every 1:30 x 4 sets: 5 Sumo Stance Dead-Stop Deadlift Work moderate loads and focus on position. Set the bar Dead on the floor each rep. 1d) 25:00 – 45:00 – 20 minute AMRAP: 5 Strict Pull-ups or Ring/Bar Rows 10 Push-ups or Knee Push-ups 15 Air Squats 400m Run Scale as needed. Accessory: 2) Secondary Conditioning – Assault Bike: A – Every 1:00 x 10 sets – 10/7 Calories…