Active Recovery

Riptide CrossFit – CrossFit

Warm-up

Dynamic Warm Up

WOD

Metcon (Time)

CONDITIONING:

2 Rounds…for pacing/time

500 m Run

200 m Recovery Jog

400 m Run

200 m Recovery Jog

300 m Run
*During “recovery jog” the athlete significantly slows down in order to recover breathing and slow down heart rate. Think of a “lazy” jog.

*Pacing for runs should be about 60-70% effort, working to gradually increase pace as distance decreases.

*Top runners should aim for equal or faster times on 2nd round

CORE WOD

Metcon (No Measure)

TABATA CORE

Hollow Rocks (2x)

Supermans (2x)

Med Ball Russian Twist (2x)

Flutter Kicks (2x)

2 Total Rounds

*Perform each movement twice, then do 2nd round.
*For MED BALL Russian Twist:

Athletes should use light med ball and attempt to keep arms extended, chest up and back straight while rotating trunk. Does not have to be a fast rotation.

*The med ball does not have to touch the ground. Focus should be on quality rotation without breaking the arms or midline.

Accessory

Mobilize for 20-30 MIN