Active Recovery Day

#IORESTOACASA WOD – THURSDAY 02.04.20 – “ACTIVE RECOVERY DAY”

REST DAY!!!

A) Lay Down Int Ext Shoulder Stretch 60 sec x side

B) Seated Shoulder Extension Stretch 60 sec

C) Hip Bridge Single Leg Hold 5 x 4 set x side, rest 30 sec

D) Compression Sit Up to Pancake 10 x 4 set, rec 30 sec

E) Butterfly Stretch 60 sec

F) Half Butterfly Stretch 60 sec x side

G) Side Plank Reach Rotation 30 sec x side no rest x 3 sets

AS AN ALTERNATIVE DOWNLOAD THE APP. “GOWOD”. REGISTER UNDER CROSSFITMENTANA AND USE THE “COMMUNITY” CODE. FOR YOU 40 DAYS OF FREE TRIAL!

THURSDAY 19.03.20 – “REST DAY”

Recovery Thursdays:
Mobility to prepare for the remainder of the week. If you have access to the gym and would like to head in to mobilize further, that is ideal. But the below stretches are designed so that we can do these at home, if need be.

Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute

Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute

in alternative follow video

GW WOD – THURSDAY 05.03.20 – “ACTIVE RECOVERY”

WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout

Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute

Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute

Conditioning

“ACTIVE REST”
FOR TIME: Time cap 15′
600 mt Farmer Carry 2X #24/16
Every time you put the kettlebel down perform 15 Push Up

GM WOD – THURSDAY 27.02.20 – “ACTIVE RECOVERY”

Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute

Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute

Conditioning

“ACTIVE REST”
FOR TIME:
100SU/50DU
40 Air Squat
30 AB-Mat Sit Ups
20 Push Ups
10 Burpees
20 Pushj Ups
30 AB-Mat Sit Ups
40 Air Squat
100SU/50DU

M WOD – THURSDAY 20.02.20 – “ACTIVE RECOVERY”

WARM UP:
FOR TIME:
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
5 Walkout

Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute

Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute

Conditioning

“ACTIVE REST”

FOR TIME: ( FOR QUALITY)
EASY/MODERATE PEACE
5K RUN/ROW

G WOD – THURSDAY 06.02.20 – “ACTIVE RECOVERY”

Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute

Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute

Conditioning

“ACTIVE REST”
AMRAP 10 (as many rounds possible in 10 minutes EASY )

10 RKB Swings #2/416
10 Burpees
10 Sit-Ups
10 Air Squats

ACTIVE RECOVERY DAY 060117

ACTIVE RECOVERY

10 Km Trail Running!

Lottare e soffrire: questa è l’essenza di una vita degna di essere vissuta. Se non stai spingendo al di là della tua “zona di comfort”, se non stai chiedendo di più a te stesso – crescendo e imparando nel cammino – stai scegliendo un’esistenza vuota. Ti stai negando un viaggio straordinario.

“Dean Karnazes”