February 26

Thursday, February 26, 2015

CrossFit Games Open starts today at 5pm!

Prehab:

Wrist mobility, 1-2 minutes
20 Reverse Snow Angels
Bird dogs, 10 each
:30 second Active Hang + 10 Bar taps
Samson stretch, 30 seconds each

Warm-up:

Jog 200 meters
20 Walking lunges
15 Tuck ups
10 Inchworms
10 Scapula Push ups
10 Ring Rows

Cool down:

Pigeon stretch, 2 minutes each
Calf stretch, 30 seconds each
Cat/Cow stretch, 10x

Fitness Strength

5 Rounds of:
10 Pushups + 1 wall walk + 10 Shoulder shrugs

Notes:  This is designed to be performed as a super set, meaning no rest between movements.  This is very challenging.  Scale by performing a foot elevated plank position plus scapula pushups, plus shoulder taps.  Work up to a more piked position to make this more challenging.  Rest as needed between sets.

Fitness Conditioning

2 Rounds:
Run 800 meters
5 Rope climbs or 6 Rope lowers
200’ Walking Lunge
-20 min cap-

Notes:  Prescribed is touching your knee to the ground and full extension of the hip and knee each step.  Stay in your comfort zone on the rope climbs!

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.