Are you registered for our 7th Annual Invictus Athlete Online Competition? It’s a fun and free online competition that provides a great test to see where you stand before we head into our final cycle to prepare you for the 2019 CrossFit Open.
Recovery Day
A.
Mobility and Maintenance
* 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.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
A. Endurance:
10 km row in 49:56
B. Mobility:
ROMWOD
Saturday’s WOD
A. Done 56 was highest set
B. 11:45 all rows 1:57 2:00 2:00
Wall balls 15/15 10/10/10 10/10/10 transitions to slow
10:35 on second ran 4:00 for each 800 inside to cold outside
Hspu’s 10/10 and 20 on second set
C. Done love ab wheel rollout