75 Recovery day

 In Crossfit


CrossFit Cirencester – Advanced Programing

Extra Notes

Active Recovery

*Stay hydrated, Spend additional time in stretches and rolling

out. Eat well

Metcon (No Measure)

6 Rounds @80% pace –

200m Row

10 slamballs

200m run

8 Toes to Rings

Gymnastics

Strict HSPU with 1×45 plate each side 10×1, with spotter if needed (perform the movement strict, but have someone lift you by grabbing your legs and assisting you while you stillperform the movement strict)

Strict C2B with spotter or a band if needed 5×3, hold hollow position.

5x Ring Complex – 1 Kipping dip + :10 lockout support + 5 Support swings. (use band on dip if you cannot perform it, then have someone remove the band for the rest of the complex).

Support Swings: https://www.youtube.com/watch?v=E-0BxnzYJ50

Single arm DB press, seated, 5×10/arm, DB goes from forehead height to lockout (not from shoulders, to mimic HSPU position, make sure elbows track forward.

GHDSU 4×15 for speed

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