Active recovery means we are programming workouts designed to speed your recovery process with motion and skill work. It is probably the best single day to be at the gym.
Stay tuned for the science behind the statement!
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26.2 CrossFit – LBN
Snatch (3 x 5)
Metcon (Time)
3 rounds of:
27 Kettlebell swings
21 Calorie row
15 Sit-ups
9 Push-ups
26.2 CrossFit – CrossFit
Warm-up (No Measure)
400m run
3 rounds of 20 meters of: High knees + Butt kickers + Lateral Shuffles + Hamstring scoops
https://www.youtube.com/watch?v=PxfF2E8GPQ0
Metcon (AMRAP – Reps)
With a running clock
0:00 – 12:00 – 1 Mile Run, Max DU
12:00 – 15:00 – Rest
15:00 – 22:00 – 800m Run, Max V-ups
22:00 – 25:00 – Rest
25:00 – 29:00 – 400m Run, Max push-ups
RX+ vest
26.2 CrossFit – LBN
Push Press (3 x 8)
Metcon (Time)
3 rounds for time
400 m run
15 ring rows
10 power cleans
26.2 CrossFit – CrossFit
Warm-up (No Measure)
400m run
2 sets of: :30 lizard stretch + :30 external rotation wit PVC on bench
3 rounds of empty barbell work: 5 tall cleans + 5 front squats + 5 press from split stance
Power clean + Clean & Jerk (1 x 1 )
EMOM x 10
Power clean + clean & jerk
EMOM perform the compelx working up to heavy single for the day. Starting with 40% of 1RM
Metcon (AMRAP – Reps)
Complete as many rounds and reps as possible in 12 minutes of:
5 Burpee Pull-Ups
10 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
20 Wall Ball Shots (20/14 lbs)
26.2 CrossFit – CrossFit
Warm-up (No Measure)
400m run
3 sets: 10 ring rows + 10 Single KB deadlifts + 20m Suit case carries + 10 glute bridges + :30 Samson stretch
Metcon (Time)
4 rounds for time
400m run
21 Pull-ups
15 Deadlifts #155/105
26.2 CrossFit – LBN
Front Squat (3 x 8)
Metcon (Time)
In teams of two, complete three rounds each of:
Row 400 Meters
25 Dumbbell Thrusters
15 Ring rows
Partners get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceding teammate has completed their work at that station.
