11/13/22 CrossFit “Chad” Recovery – Home WOD

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

5 Min AMRAP:

:30 Cardio of Choice

20 Alt. High Plank Shoulder Taps

10 Bodyweight Good Mornings

5/5 Single Arm DB Bent Row

Metcon

Metcon (No Measure)

3 SETS FOR QUALITY:

2:00 Cardio Choice

20 Alt. Russian Twists

20 Empty Barbell/Light DB Bent Over Row*

10/10 SA DB Deficit Push-Ups

10/10 SA DB Upright Row (Athlete Choice, Moderate)

20 Empty Barbell/Bodyweight Good Mornings

20 Alt. Russian Twists

2:00 Cardio Choice

(Walking 1:00 Rest b/t Sets)

*Option for Pronated or Supinated Grip.

PERFORMANCE GOAL → Aim for 7:30-8:30 per Round. These athletes should push for unbroken reps on all movements as well as pushing the cardio movements, especially if they missed “Chad” yesterday.

RECOVERY GOAL → Aim for 8:30-9:30 per Round. These athletes should aim for more of a flow in the workout. Aim for 1-2 Sets on all movements and focus on getting a nice post “Chad” flush.

Cool Down

FLOW STRETCHING

2:00 Pigeon (1:00 each side)

2:00 Saddle

2:00 Dragon (1:00 each side)

2:00 Seated Fold Forward

2:00 Rebound

FOR RECOVERY

3:00 Olympic Wall Stretch

1:00/1:00 Couch Stretch

1:00 Butterfly Stretch