Thursday, March 7th

March 7, 2019

Team,

Open 19.3 announcement tonight. 

Below, you will find an optional "Pre-Game" activation. If you are an athlete that feels "rusty" in a sense after a full rest day, moving today in such an active recovery fashion can restore mobility and assist us with performing at our best tomorrow. If not, we recommend full rest. No right or wrong approach here - go with what is natural.

 

 

METCON:

Not for score, at controlled, low intensity:
 

Part A

1 Round:

5:00 Bike/Row:
Minutes 1-2 - Light Pace
Minutes 3-4 - Light/Moderate Pace
Minute 5 - Moderate Pace



Part B

2 Rounds:
25 Box Step Ups
1 Complex: 3-Position Power Snatch (75/55) *video below
250m Light Row
5 Power Snatches (75/55)
20 AbMat Sit-Ups

 

2 Rounds of :30s at each station:
Superman’s
Hollow Rocks
Overhead Circles *video below 
Glute Bridges *video below

Repeat 1 Round of Part A

Repeat 2 Rounds of Part B

 

 

 

3-POSITION POWER SNATCH

 

 

 

 

Overhead Circles

 

 

 

Glute Bridges

 

 

 

 

 

 

 

 

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