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CF WOD 170119: Thursday

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.announcementsPost Holiday Gathering, This Saturday Night
Jan 21st @ 6:30pm, Pour House in North Wales
Reserve, Check-In, and Log Your Scores — Please 😉

The Opens are Live, Register Today!

 
Mobility
.mobility
  • Quad/ITBand Foam Rolling – 2 Min Each Leg  
  • Start low above the knee, and work up towards the hips in 2-4 inch sections. Mash the quads with a foam roller, slowly moving just above the patella(knee bone) to high at the hip flexor. After a full pass, from knee to hip flexor, go high to low but this time on the outside of your thigh (ITBand). 2:00 on each leg, find the tight spots. 
  • Lats Foam Rolling – 1 min each side 
  • Mobilize these by laying on your side with the foam roller high towards the armpit area. Pinning your lat to the foam roller, make large sweeping motions. Spend several moments on a tight area, using multiple arm sweeps to loosen the area. Find the tight spots. 
  •  
  • Thoracic (Upper Back) Foam Rolling- 2 Min Total 
  • With the foam roller on the ground, hug yourself by wrapping your arms as far around yourself as you can. This will open your back so that you can get in there with the foam roller. After 1:00 with arms across your body, complete the second minute with both arms extended above your head, elbows locked out and hands together. Continue through the 2:00 mark, find the tight spots. 
  • Calves Foam Rolling – 1 min each leg 
  • Start down on the Achilles and work your way up to the back of the key in 2-4 in increments. For added pressure place the none working leg on top, and bridge up onto you hands. But for the great effectiveness have a super friend, apply pressure by needing you leg side to side as if you leg were a rolling pin and the foam roller was the dough. Have fun and find the tight spots.  
 
Warm-Up
.warm-up
  • Cash in: 2 min (400m Run/500m Row/0.8 km Bike) 
  • -10 Warrior Squat Stretch  
  • -30 sec Pigeon Stretch  
  • -10 Scoprions 
  • -Barbell Warm Up 
  •  
  • 2 Rounds For Quality Form: 
  • -5 Push Press 
  • -5 Leg Raise and Reach/Hanging Knee Raise/T2B 
  • -5 Power Cleans  
  • -5 Pull Ups/C2B 
 
FiveStar Focus
.focus
  • CORE #2 
  • 3 Rounds For Form 
  • -5-10 Bar Roll Outs (1 sec Pause) 
  • -5-10 Strict Toes to Bar (Abs Up and In) 
  • -10-20 Candle Sticks 
  • -5-10 Inverted Wall Toe Touches 
  • Rest 1 min 
  • Muscle-Ups 
  • Max Reps of unbroken Muscle-Ups 
 
WOD Performance :: 160121:
.wod
  • 160121: (Per) 
  • 10 EMOM  
  • Odd- 5 Push Press (95/135) + 5 T2B 
  • Even-5 Power Clean (95/135) + 5 Pull Ups 
  • Score= Total Working time, and becomes an AMRAP if unable to complete in the minute. 
 
WOD Fitness :: 160121:
.wod
  • 160121: (Fit) 
  • 10 EMOM  
  • Odd- 5 Push Press (45/75) + 7 Leg Raise and Reach 
  • Even-5 Power Clean (45/75) + 7 Ring Rows 
  • Score = Total Working Time, and becomes an AMRAP if unable to complete in the minute. 
 
WOD Competition :: 160121:
.wod
  • 160121: (Comp) 
  • 10 EMOM  
  • Odd- 5 Push Press (115/165) + 7 T2B 
  • Even-5 Power Clean (115/165) + 7 C2B Pull Ups 
  • Score = Total Working time, and becomes an AMRAP if unable to complete in the minute.