RX
1. Warm-Up
50 Double Unders
10 Burpees
50 Double Unders
2. MetCon
5 Rounds
12 Calories on the Rower
9 Box Jump Overs 24/20″
6 Deadlift 225/155lbs
SCALED
1. Warm-Up
100 Single Unders
10 Burpees
100 Single Unders
2. MetCon
5 Rounds
12 Calories on the Rower
9 Box Jumps
6 Deadlifts 185/125lbs
COMPETITION
Active Rest Day
1. If you’ve been sitting a desk all day, take a few minutes opening up the hips and t-spine before getting into your recovery work.
2. 30-60 minutes of biking, walking, or rowing*
All of these should be done at a conversational pace, meaning you should feel very comfortable talking the entire time. If you are trying to breath too much between words or feel your heart rate climb, slow down. The minimum time at this slow pace to really help recovery is about 30 minutes. If you feel a little bit more beat up, try to go to the 60 minute mark.
*We find that rowing slow causes athletes to lessen the leg drive and focus a bit too much on the pull. This can lead to some discomfort in the biceps and forearms. If you decide to row, or mix rowing with walking, focus on the legs and use the arms as little as possible.
3. 30-60 minutes of focused mobility work.
By now you probably know your trouble spots and sore spots from the past year and the past few days. Pick 2 or 3 lower body pieces, and 2 or 3 midline/upper body pieces and spend a good 5+ minutes on each. Because you’re taking longer than you normally would, you can use the extra time to learn how to breathe properly while mobilizing. Focus on slow controlled breathing to allow your nervous system to “let go” and allow you to make some real changes. If you’re already dedicated to your mobility craft, we suggest writing your list down so that you have to check each piece off and hold yourself accountable. Ideas for each can be found at mobilitywod.com. If you’re like a lot of us and struggle with the monotony of it, check out romwod.com for some guided videos.