RECOVERY DAY
A.
Review Invictus Content from the Week
* Where are You Coming in At?
* Inside Invictus: Road to Games EP1 (Full Episode)
* Nutrition Considerations for CrossFit Athletes
* Mind Muscle Class: Internal Rotation and “W” Sit
* False Grip Tips (Strict RMU)
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.
Here are some meal prep strategies for you 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 Mindset Podcast to see how people at the top of their games approach this:
Effort Over Everything featuring CrossFit Icon Jason Khalipa
Hadn’t benched all week- did the 7/15 workout:
A) Bench: 5×5, every 3 min @ 225, 230, 235, 240 (4+1), 225 (4+1)
B) 800m run (3:03)
40 ring dips (2:56)
40, 45# DB seated military press (5:36)
800m run (3:03)
Rest 1 min between sets, total time 17:38.
I made the mistake of working out and running in 90°+ GA heat. Felt fine during the workout, but I am completely gassed at this point in the evening. That sun will really take it out of ya’!