RECOVERY DAY
A.
Review Invictus Content from the Week
* JERF: Just Eat Real Food
* How To Be A Good CrossFit Open Citizen
* Sam Dancer on the Invictus Mindset Podcast
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.
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.
Share a recipe with your fellow Invicti!
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.
Looking for a way to prepare mentally for the Open? Here’s our 2021 Open Manual – “Attacking the CrossFit Open With an Unconquerable Mindset” PDF – it covers this and so much more!
Luke and I did a partner WOD:
8 rounds for time:
15/12 cal bike
10 shoulder to overhead (115#/80#)
5 burpee box jump overs (30”/24”)
Switch off full rounds
14:21
Sunday stroll pace for my 5k row.
23:29
Done with nasal breathing.
285 cals