Workout of the Day

Recovery Jam

6 Rounds of:
20 Second L-sit Hold
30 Second Plank
40 Russian Twists (with a 20/14 lb medicine ball)

WODprep Strategy Top Tips:

There’s nothing like finishing the week off with a bit of gentle accessory work.

L-Sit Hold

  • Find a sturdy pull-up bar or set of parallel bars.
  • Sit on the floor with your legs straight out in front of you.
  • Place your hands next to your hips and press down to lift your body off the ground.
  • Keep your legs straight and parallel to the ground.
  • Hold this position for 20 seconds.
  • Rest for 10 seconds.


  • Get into a plank position on your forearms and toes.
  • Ensure your body forms a straight line from your head to your heels.
  • Engage your core and hold this position for 30 seconds.
  • Rest for 10 seconds.

Russian Twists with Medicine Ball

  • Sit on the floor with your knees bent, feet flat on the ground.
  • Hold the medicine ball with both hands, close to your chest.
  • Lean back slightly, engaging your core.
  • Lift your feet off the ground if you want to increase the challenge.
  • Twist your torso to the right, bringing the medicine ball next to your right hip.
  • Return to the center and then twist to the left, bringing the ball next to your left hip.
  • Continue alternating twists for 40 total repetitions (20 twists per side).
  • Rest for 10 seconds.

Air squats are a major part of our independent life, let alone CrossFit®. In this video we get very basic and go over proper technique and drills to do an air squat the right way:

Recovery is not just what you do in the 30 minutes after a workout. Conventional ‘recovery tips’ tend to focus on a very short post workout period and are focused on thinks like ‘do a cool down’, ‘do some stretching or mobility’, and ‘get protein right away.’ These are all fine, but do not really address the bigger recovery picture.

True recovery is a much longer process in which your body takes all the stress you just put it through and rebuilds itself stronger. Your energy systems, cardiovascular system, nervous system, muscles, bones, joints, and brain all need resources and time to properly recover.

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