Author: Jade

CrossFit Burn Programming/Concept Cardio Programming Will Only Be Posted In the Gym 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…

WOD: 1) Press from Split Jerk Stance: 5 sets of 3/side Rest 90-120 seconds between sets. Use this as positional and warm-up work. 2) Push Jerk Behind the Neck In Split: 5 sets of 3 Rest 90-120 seconds between sets. Perform in your dominant Split Jerk stance. Hold the bar overhead for 3 seconds each rep. 3) Pause Overhead Squat: 3 sets of 3 Rest 2-3 minutes between sets. Pause for 3 seconds in the hole. Build as heavy as deemed fit. 4) 4 rounds of: 1 minute Assault Bike 1 minute Ball Slams 40/30 1 minute Row 1 minute Dumbbell Box Step-Overs 35/25 @ 240/20 1 minute Single Arm Kettlebell Overhead Hold 53/35 (30 seconds/side) Perform at 70-80% effort. 5) 3 sets of: 10/side Tall Kneeling Banded Pallof Press 20 Banded External Rotation 30 second Hollow Hold For quality, not for time. 6) Recovery: 15-20 minutes Spend this…