RECOVERY DAY
A.
Review Invictus Content from the Week
* Excellent Coaches Make Decisions that Pull ‘Double Duty’
* A Patient Approach to Nutrition & Training
* Coaching a Bada$$ Masters Athlete for Longevity
* Free Flow Friday with CJ Martin – 2022 CrossFit Games Predictions
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.
D.
Mindset Podcast
Dave Newman – CEO of RX Smart Gear
Yesterdays
Done solo Work/Rest 1:1 Scaled to 85#
AMRAP 40 min
4 Strict Pull Ups – all UB
8 Push Press @ 85# – all UB
12 Front Squats @ 85# – 8/4 all rounds
400m Run every 3rd round – 2:09 / 2:10 / 2:03
***9 Rounds Plus finished 3rd Run at 40:54
Round times 2:10 / 1:55 / 1:44 / 2:22 / 1:43 / 1:48 / 2:12 / 1:41 / 1:41
Took way too much time getting on the pull up bar after each run!!
Did yesterday’s AMRAP
4 PU, strict
8 PP @ 135 (unbroken)
12 FS @ 135 (6 + 6)
-20 min: 6 rounds + 4 PU + 8 PP (2x400m run)
-40 min: 11 rounds + 4 PU + 8 PP (3x400m run)
30-45s rest b/w sets (slowed down for the 2nd half)
HOLY CRAP Blake…you did 17+ rounds..that’s just insane! OUTSTANDING!
Haha, no no no- 11 rounds total + 4 PU & 8 PU
I just went for time for the first 20 mins and then slowed down for the 2nd 20 mins with another 4+ sets