CrossFit Urban Jungle – CrossFit
Rest Day/Open Gym
How do you feel? Worked? Are you eating and recovering enough? Hit some mobility if you still get the twitches for not being in the gym.
3 Days on – 1 Day off is a great split for the CrossFit athlete. More importantly, listen to your body. If you’re overly sore in less than 3 days straight of training, take a rest day – If you aren’t sore at all after 3 days of training, then likely you aren’t pushing nearly as hard as you could.
Hit a missed WOD and/or missed Strength work. Work on mobility. Or hit a longer WOD at light intensity (15-20 minutes of rowing, running, core work, etc) then work on mobility.
Active Rest Day
1. Specific mobility based on your current soreness/limitations/etc.
You should all have a pretty good idea of what helps you get ready to move around, whether it’s voodoo floss, a lacrosse ball, band distraction, and so on. Give yourself a solid 30 minutes of working on this before you get into the flush.
2. 30-60 minutes of biking, walking, rowing, or swimming.
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.