RECOVERY DAY
A.
Review Invictus Content from the Week
* Do Your Accessory Work!
* Utilizing Buddhist Teachings to Increase Your Performance
* Why Strength is So Important to a CrossFit Athlete
* Scott Britton on The Invictus Mindset Podcast: A Functional Fitness Fundraising Movement
* Kipping HSPU = Inverted Thruster
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:
* 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.
Here’s an easy Shrimp Fried Rice recipe to try!
D.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends on Zoom or Skype; the key is to engage in activities that make your life full and help you recharge your batteries.
Check out the Invictus Guided Visualization Bundle for some ideas
A. 3 Sets 8 Tempo Bench Press @ 50X1 – 85# / 90 / 95 10 HR Push Ups – all UB 16 Band pull aparts – 8 OH / 8 front B. E5M for 20 min 400m Run – 2:15 / 2:15 / 2:10 / 2;08 (outside) 6 Strict Ring Dips – all UB 12 Burpees (with jump jack at top) – all UB 18 KBS @ 24kg ***each round took about 4:30 C. 4 Rounds for quality 100m walking lunges (no weight) 10 Leg Press @ 425# 10 Sumo goblet squats @ 16kg 10 goblet squats @ 16kg… Read more »
Nicely done to you too! I’m glad you enjoyed the workout! You crushed it, and I like how you added a little rest into it. I overestimated how much I could get done, and aimed for 5 rounds. I couldn’t keep that pace after round 1.
I can’t imagine doing C after the heavy lunges you did yesterday.
5 mile hike on a beautiful day!
Sounds like GREAT work in a “relaxing” kiind of way!!