RECOVERY DAY
A.
Review Invictus Content from the Week
* Accountability: Key to Carrying Out Your Plan
* Using CrossFit to Train for a Hyrox or Spartan Event
* A New Way to PR
* Free Flow Friday – Yerbae founder, Todd Gibson
Do you have a question you’d like one of our coaches to answer?
B.
Mobility and Maintenance
Using our “Mind Muscle” Video Playlist as a guide:
(The playlist is updated weekly! Check out the new 30-40 minute classes with a focus!)
* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.
OR – Check out @invictus_mobilitytraining
C.
Nutrition Preparation
* Ensure that you have quality foods shopped for in the appropriate quantities to fuel your efforts for the remainder of the week. Check out the Invictus Nutrition Program.
Slow Cooker Enchilada Bowls Recipe
D.
Mindset Podcast
Josh Al-chamaa – Team Invictus
Did yesterday’s Hyrox-like workout, solo: 27:17
2000k row (7:55)
800m run (~ 4:10)
120 KB swings @ 53# (40, 40, 20)
800m run (~ 4:10)
120 push-ups (20, 20, 20, 15, 15 10, 10, 10)
Went ahead and went straight through it fully on my own. Swapped the SA DB snatches for KB swings with the 53#. Overall, felt pretty good 👍 Didn’t kill myself on the run and it paid off (Kept an easy pace b/w 8:10 and 8:30)
A. July 13 WOD For Time – RX 33:02 2000m Row – 9:09 20 SA DB OH walking lunges @ 35# – 10/arm (break after each 10) 40 BSO w/ DB @ 35# – in sets of 10, DB in FC switching each 10 80 DU – 4 trips 40 BSO w/ DB @ 35# 20 SA DB OH walking lunges @ 35# 1600m Run – outside 9:27 B. Mow the lawn for the first time in over 2 weeks…supposed to rain tonight/tomorrow for the first time in over 2 weeks (other than a sprinkle here and there)..not complaining cuz… Read more »
Great work on this one! I misread it when I did it and used 2 kbs on the stepovers. Enjoy the rest of your weekend!