Category: Move

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 Scapula Pull-ups 20 Seated Alternating Leg Lifts 30 seconds Front Plank Hold 40 seconds Ski/Bike/Row Increase intensity/pace on the machine each round to get yourself prepped for the day. 1b) 11:00 – 26:00 – Every 1:00 x 15 sets: Station 1 – 3 Strict Chin-ups Station 2 – 20-30 second Hanging Knee Hold Station 3 – 15 Jumping Medball Squats Rotate through the 3 stations for 5 total cycles. Use loading that you can at least maintain or build upon. Use assistance or add load to the Chin-ups as deemed fit. For the Jumping Medball Squats keep the weight fixed and focus on your cycle time of the movement. 1c) 29:00 – 45:00 – Every 2:00 x 8 sets: Sets (1/3/5/7) – 12/9 Calories Ski/Bike/Row + 10 Alternating Dumbbell Plank Rows Sets (2/4/6/8) – 12/9 Calories…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 20 seconds/side Samson Stretch Station 2 – 15 Air Squats + 5 Vertical Leaps Station 3 – 5 Snatch Deadlift + 5 High-Hang Muscle Snatch + 5 Snatch Push Press Pick either a Barbell or PVC Pipe for warm-up based on ability and skill level. 1b) 10:00 – 17:00 – Every 1:00 x 7 sets: 10 Double Kettlebell Front Rack Box Step-ups Pick a loading you can maintain for all 7 sets. Use a box that puts your knee and hip in line when stepping up. 1c) 17:00 – 24:00 – Every 1:00 x 7 sets: 15 Double Kettlebell Russian Swings Pick a loading that you can maintain for all 7 sets. 1d) 27:00 – 36:00 – 9 minute Up Ladder: 3 Ball Slams 3 Box Jumps Workout goes 3+3, 6+6, 9+9, 12+12,…

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 2 Inchworm + Push-up 10 Alternating Curtsy Lunges 10 Hanging Hollow Rocks 5/side Staggered Stance Good Morning Perform the Good Mornings with just your bodyweight, Barbell on the back, Dumbbell at Goblet, whatever feels appropriate for you as an athlete. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: 10 Kettlebell Upright Rows + 20 Slider Mountain Climbers Pick a loading that you can maintain for all 10 sets. Scale volume of reps as needed. 1c) 23:00 – 38:00 – 15 minute AMRAP: 15 Dumbbell Front Squats 15 Abmat Sit-ups 15 Dumbbell Thrusters 15 Ring Rows Scale as needed. Part C goes directly into Part D. 1d) 38:00 – 45:00 – 7 minute AMRAP: 10 Push-ups 20 Dumbbell Deadlifts Scale as needed. Accessory: 2) Monostructural Conditioning – Assault Bike: A – 5-10 minutes Easy Warm-up B – 5…