RECOVERY DAY
A.
Review Invictus Content from the Week
*Mini-Milestones in Goal Setting
*8 Ways to Finish the Year Strong
*Fat Burning Finishers to Keep You From Looking Like Santa
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.
Pre-workout Coffee Recipe For Early Morning Exercisers
D.
Mindset Podcast
CrossFit Level 4 Coach & Former CrossFit Competitor – Pat Barber
Out of town this week– did 12/17 workout.
A) 5 sets DL, 2x each (2 @ 415, 2 @ 440, 1 @ 485)
B) 2 sets, every 8 min (6:50 & 9:00)
Deadlifts felt great– pushed the last set a bit, ~93%. RPE 10 on 2nd rep bit a great grinder. On a different note, whoever decided to do sets of lunges with ~70#/hand… you suck 🥵