Thursday, March 14th

March 13, 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.

 

A.

WARM UP:

Foam Roll 5 Minutes

 

B.

METCON:

Not for score:
 

4:00 Bike (or Row, Run):
Minutes 1-2 - Light Pace
Minutes 3-4 - Moderate Pace

 

3 Rounds (low intensity):
3 Slow Wall Squats - *video below
4 Inchworms 
5 Squat to Stands

 

3 Rounds (moderate intensity):
5 Suitcase Deadlifts (each side) - *video below
30 Double Unders
10 Russian Kettlebell Swings 
30 Double Unders
**Rest :45 sec -1:00 between efforts. Aim is to fully control intensity. Choose a light kettlebell.

 

3 Rounds (low intensity):
4 Scap Retractions 
8 Superman’s
16 Overhead Circles (8 each direction) - video below
**Light plates (between 2.5-5# for the overhead circles. As written, change direction after 8 repetitions.

 

4:00 Bike (or Row, Run):
Minutes 1-2 - Light Pace
Minutes 3-4 - Moderate Pace

 

 

WALL SQUATS

  

 

SUITCASE DEADLIFT

 

 

OVERHEAD CIRCLES

 

 

 

Share on Facebook
Share on Twitter
Please reload

Featured Posts

Happy Memorial Day from CrossFit Burien!

May 30, 2017

1/1
Please reload

Recent Posts

November 8, 2019

November 8, 2019

November 7, 2019

November 6, 2019

November 5, 2019

November 4, 2019

October 30, 2019

October 30, 2019

October 29, 2019

October 27, 2019

Please reload

Archive