Thursday, March 14th

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


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