![]() ![]() All the coaches here at CFTR will gladly help you with this workout if you need help. it assumes you are working hard(not grit and groan maximal effort unless it is a max effort set). At the end of the day it is up to you the individual to determine when and where to implement the active recovery WOD of the week, if at all. Problem is, the app does not factor in advanced training techniqe like different cadence, emphasizing eccentric, etc. ![]() In this case the active recovery WOD is perfect on one of those days. On the other hand, if you have come all week and gone all out perhaps you need a lighter intensity day on Thursday or Friday. The sequencing of the exercises is called Scap-Cuff Activation. What does that mean? If you come in on Monday morning after a long, action packed weekend and you don’t feel you can go 100% all out then you can choose to do this week’s active recovery WOD. The arm activation phase in the Crossover Symmetry System effectively activates muscle groups in a specific order. For endurance athletes looking to spice up their training, try out rock climbing, going for a walk in a park, cross-country skiing, or getting on the dreaded elliptical machine.Īt CFTR we will be offering a weekly active recovery WOD that can be done at your individual discretion. 1 x through Iron Scap protocol Give it a try and see what you think Previous Post Supplements For CrossFit Athletes Next Post Aerobic Capacity. Besides running or riding, you can try out other activities for cross training. On a recovery day, running at a low intensity for a short duration such as less than sixty minutes or riding for less than 75 minutes can help speed recovery. Active recovery focuses on completing a workout at a low intensity, but just high enough that it gets the blood moving and helps reduce residual fatigue in the muscle. Saturday, Apr 9, 2022Warm Up 3:00 Assault Bike (alternate between 30 seconds moderate/30 seconds slow) -into- 3 sets 5 Strict Rope Pull Ups or 10 Ring Rows 5 Inchworms + Air Squat (3-second. ![]()
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