RECOVERY DAY
A.
Review Invictus Content from the Week
* Aerobic vs Anaerobic Training
* The Dark Side of Empowerment
* The Great Secret Weightlifter
* Gymnastics Strength, Timing and Range of Motion
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
Jason Khalipa – CrossFit Legend and Affiliate Owner
Yesterdays
Nasal Breathing – 800m Run – 4:24 / 500m Row – 2:08
Done Solo
1000m Row – 4:28
800m Run – 4:32
60 SA DB Thrusters @ 35# – Sets of 7/7/7/9 each arm
40 T2B – 15/10/10/5 (first 2 sets kipping, then strictish last 2 sets)
20 Strict Pull Ups – First 8 in doubles then all singles
10 Wall Walks – 5/3/2
Total Time 28:53
***Probably could have shaved a couple minutes off but I let myself rest 3 min after the row and run..probably only needed 1.5-2.