Name: Playbook - Obi Vincent - W2/D4 Active recovery
Uploaded: 2024-01-10T15:10:40.926Z
Duration: 45 min
Description: W2/D4 Active recovery

Great feeling, with beach walkies 🏃🏾‍♀️🏖🐬🌟

Charity Magwaza

Corbin

Jose

DEAN

Felling good and sore from all this weeks work. Feels good to be back in my CrossFit bag. Had to end it with a 25 minute sauna session

Rechyno Rechi

Awesome. 5000 meters running equal to 3.1 miles ? Can someone clarify this.

Kalyan Vaddimukkala

A great mobility routines to stretch the body.

haamid

Kwabena

I just did a Grid class, it was fun and incline traidmil. Great mobs

Eduard

Niceee.. After so many years lifting wheigths and not paying attention to stretching, mobility and recoverying, this was a breeze of fresh air to my muscles and joints. Certanly, I would do this often! I had increased a little bit more reps/time to mobility exercises.

Miguel

Alex

Martin

Romeo

Jerel Foster

Lisa

Roy Orlando

Mike

Jaquane Wyatt

Levent

Great workout, nice and chill cardio with well needed mobility at the end. Definitely looking forward to the next one of these

Rhys

Jonah

Daniel

Jordan King

Levi

Edison

Kristina

Lenford Bennett

Sonny Bautista

Steph

Never really done any mobility, this felt so good! Some movements I was surprised how good they felt!

Richard

I did 4 miles instead of 3!! I’m doing better! 👏🏼😊

Joan Pauline

Ruvarashe

Yusuf

my body doesn’t hurt as much as it did before

Kristian Glemaud

First time ever doing a recovery workout like this. Was awesome

Antonio

Kevin M

Esteban Gonzalez

Alix Usher

Ahmed

Absolutely loved it. I love the mobility you add to this. I feel like it truly does help with the more dynamic lifts!

Corey

*Choose between options 1 to 5
- 5k row at 60 to 70% (moderate pace)
- 5k run at 60 to 70% (moderate pace)
- 10 minute assault bike at 60 to 70% (moderate pace)
- 40 - 1 hour swim (easy pace)
- 20 k indoor/outdoor bike (moderate pace)

*Mobility
- Wrist mobility
- Cat camel
- Keeling alternating superman
- Kneeling downward dog into lat stretch
- Kneeling or full downward dog
- Lying bridge to leg lifts (adv: holding kb/db overhead)
- Hip internal and external rotations
- Reverse table top
- Seated leg lift overs
- Shoulder cars

-Run at a good pace for you 
-Increase speed and intensity as you progress

Running

Mobility - wrist mobility

- Begin on hands and knees
- Round back and tuck neck
- Arch back and look forward

Cat camel

-Start on your hands and knees
-Elevate one arm and the opposite leg
-Return them to the starting position 
-Switch and repeat

Kneeling superman

- Start on the floor with knees bent and hands behind your neck
- Place elbows on the floor and press into the ground

Mobility - kneeling lat stretch

- I always like to start I stages and progress toy he fill DG
- If you struggle with Jamie mobs stick to 1 plank single arm raise with bands

Good old downward dog

- Keep your glutes and core engaged 
- Raise your legs with a slow controlled movement

Lying bridge to leg lifts

- Start by sitting on the floor with knees bent 90 degrees and hands behind your back
- Lower one knee to the ground until it is flat on the floor
- Rotate hips and lower opposite leg onto the floor

Mobility - internal & external rotations

- Sit on the floor with your knees bent and hands behind you with fingers facing away from your body
- Press into your hands and feet to reach your hips toward the ceiling
- Keep your core engaged to avoid arching through your lower back

Mobility - reverse table top

- Sit on the floor with back and legs straight
- Lift legs off the floor about 12 inches and in a controlled motion bring up and over to the other side

Mobility - seated leg lift offs

- Make sure to keep shoulders back 
- Engage your core 
- Keep you body facing forward 
- The closer you are to the wall the harder it will be

Shoulder cars

W2/D4 Active recovery

Mateo

Lina

Reginald White

Watch before you begin the Program

Sachin Kumar

How to complete your test week

Just starting the program will let you know

Frank

How to improve your pull ups

Good workout to start program.  Tough but doable.

Chad

I was so intimidated by it, I persisted and finished it. I modified the exercises and weight to adjust to my level. AWESOME!

Nazar

That was brutal but best leg workout I’ve had in a while🔥🔥

Kraig

W1/D1 Test week

Did it without time cap. However does a 10 min time cap works with 3 rounds ? Bigger failure that you can’t log times. Description could be more precise

Christian

I’ll be proud if I see these 4 weeks through… hardest and most rewarding workouts I’ve done

Germain

Clif Moffitt 

W1/D2 Test week

Aaron

W1/D3 Test week

Zeyad

W1/D5 Test week

Some minor mistakes in the description. Bummer.

Good burn at the end but not a fan of 2x press 1RM’s in a row…

W1/D6 Test week

Scott

First week post injury rehab. Still good!

Alasdair

W2/D1 Upper body conditioning

Danni

Loved this workout on a Thursday afternoon hell yea keep it going fam

W2/D2 Legs (anterior)

Still confided with the summery description of the workouts and the details to be logged. Could be more precise how many reps per site.

Ammar

Deceiving but an ass kicker very cool to do new exercises

W2/D3 Functional training

Edward Douglas

W2/D5 Upper & conditioning

Took me a little over 2 hours to finish this. Tough one!

Luaba

W2/D6 Legs (posterior)

Derek

W3/D1 Legs

This pump was real💪🏾💪🏾, best core work 🔥

W3/D2 Push/pull & core work

I'm walking and shaking, Obie and shaking and walking.

W3/D3 Conditioning

Salute to the rower😅💪🏾my butt went sour 😅

W3/D4 Active recovery

I recommend taking the day off before doing this routine.

I did it with a friend,  she hated me😅but also loved it. It was horrific in a good way💪🏾 we didn't do the EMOM , to be continued tomorrow 💪🏾💪🏾

W3/D5 Legs

3 rnds of metcon , awesome . Added an arm pump from a Obi YouTube Video

Sean

W3/D6 Push/pull

W4/D1 Upper

Good even when managing restricted hip movement. Still sweating.

This is one shortest program of them all, without realizing you're already on the last week of it! I'm trying to fit in 2legs sessions in the week now. Another gritty one🥵. It was all fun in the beginning but it didn't end well 🤣quads locking in🤣🤣🍗🍗🍗💪🏾💪🏾mate!!!!

W4/D2 Legs (anterior)

Bright

W4/D3 Functional training

Peter

W4/D4 Active recovery

I’m in bad headspace and rushed. Sure it will be great next time.

W4/D5 Upper & Conditioning

First full program I completed on here after many start and stops hell yes thank you obi and fam on to the next challenge!!!

The METCON was so spicy🌶🌶The body is bodying💪🏾I feel light with lots of energy 🔥

W2/D4 Active recovery

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