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 – 6:00 – 6 sets of :45 ON/:15 OFF: Station 1 – Ski/Bike/Row Station 2 – Squat Thrusts Station 3 – Double Dumbbell Overhead Hold Increase the intensity in the second round on the Machine and Squat Thrusts to get your aerobic system awake. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 3 Kneel-to-Jump on Plate/Box + 3 Push Press Warm-up to a moderately tough load for the Push Press. For the Kneel-to-Jump this may just be getting to your feet, not necessarily jumping on anything. If you’re comfortable jumping onto something start with plates, and move to a box as deemed fit. Build the Push Press as heavy as deemed fit for the day. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 3 Halting Jerks Start at a moderate load and keep the loading moderate. Focus on clean…