March 5

Thursday, March 5, 2015

Prehab:

Wrist mobility, 1-2 minutes
10 Planche Push ups
Super rack stretch, 1 minute each
Gristle/Groiners, 2 minutes
Downdog calf stretch, 20x

Warm-up:

Jog or Row 400 meters
10 Wall squats
10 Ring rows (Pause at the top)
10 T-push ups
:30 second Side plank hold (each)

Cool down:

2 rounds:
10 GHD Hip extensions
10 GHD Sit ups
:30 second Samson stretch

Fitness Strength

Alternate the following movements for 5 rounds:
6 DB Bicep Curls, each arm
4-6 Reverse Grip Bench press, heavy as possible

Notes:  Yes, this is serious…From the crossfit gymnastics website:  Curls and benching can get a bum wrap. Heres the truth, I see as much hyper mobility in the elbow as I do poor mobility. Thats not a good thing either. Quite a few athletes we come across are in need of reorganizing the leverages of the bicep on the elbow, especially those with little to no sporting background. The bicep is a functional muscle but given its secondary nature in most movement, can become underdeveloped. Not to mention, sometimes it just feels good to curl.

 Fitness Conditioning

3 rounds for time of:
Row 500 meters
10 Cleans
-then-
Run 800 meters
-15 min cap-

Notes:  Prescribed is 115/75 with a full squat.  Score is total time.  Scale to a deadlift plus hang clean and/or use dumbbells if needed.

Advanced- Active Recovery Day!

Mobility and Maintenance

* Choose 1-2 Back Mobility Drills from our Physical Therapy video Library and spend 5-10 minutes with them

* Choose 1-2 Upper body (shoulder, wrist) Mobility Drills from our Physical Therapy video Library and spend 5-10 minutes with them

* Choose 2-3 Lower Extremity mobility drills (hips, ankles, knees) from our Physical Therapy video Library and spend 5-10 minutes with them

Nutrition Preparation

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

Mental Restoration

* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

You might also like