Thursday, 16 March 2017

Crossfit Open Workout 17.4 Rest/Active Recovery Day 

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.



Coach's choice



High Bar Back Squat:  5x5


"Tabata This

  • For Lowest Reps in 24 minutes
  • Tabata Row
  • 1 Minute Rest
  • Tabata Air Squat
  • 1 Minute Rest
  • Tabata Pull-Ups
  • 1 Minute Rest
  • Tabata Push-Ups
  • 1 Minute Rest
  • Tabata Sit-ups
For a total of 40 intervals, 8 Tabata intervals (20 seconds of work followed by 10 seconds of rest) for each movement, each followed by 1 minute of rest.
Tabata score for each movement is the lowest number of reps performed in any of the eight intervals. For the row 1 calorie = 1 rep.