Author: Jade

*CVCF Class & Schedule Update HERE 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…

*CVCF Class & Schedule Update HERE WOD: 1a) 0:00 – 12:00 – Every 1:00 x 12 sets: Station 1 – 15-20 Banded Supinated Pull-Aparts Station 2 – 3/side Half Turkish Get-ups (Dumbbell/Kettlebell) Station 3 – 20 seconds/side Overhead Hold (Dumbbell/Kettlebell) Station 4 – 40 seconds Easy > Moderate Cardio Machine Use this to get warm but also to work on some shoulder health and position work. 1b) 17:00 – 33:00 – Every 2:00 x 8 sets: 5 Dead Stop Push Press + 5-10 Chin-ups Perform these movements as super sets performing them back-to-back. Dead Stop on the Push Press just means no cycling, start each rep from standing tall and still. Add load/assistance as needed for the Chin-up.  1c) 35:00 – 45:00 – 10 minute AMRAP: 50 Box Jumps 30/24 40 Squat Thrusts 30 Push-ups Scale box height as needed. Scale to a Knee Push-up or…