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CFWOD 170326: Sunday

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.announcements"Friday Night Light" was a Huge Success!
Thank You All who participated this year!
Reserve, Check-In, and Log Your Scores — Please 😉

 
Mobility
.mobility
  • Activation: 3 min (600m Run/750m Row/1.2 km Bike/Double Under Practice) 
  • Quad/Adductor Foam Rollling – 2 Min Each Leg 
  • Start at the hip flexor, and move down the front of the quad in 2-4 inch sections towards the knee. After a full pass, from hip flexor to knee, go low to high again but this time on the inside of your thigh (adductor). 2:00 on each leg, find the tight spots. 
  •  
  • Glute/Hip/Lower Back Lax Ball Smash 
  • Using a Lacrosse ball, and lying on you back. Place the lacrosse ball under the hip and start to hunt around for tight spots. your feet should be in the sit up position. Also try bringing you leg up to rest the working side on the opposite knee, this will expose some new spots.  
  • Hamstring Smash – 1 min each side 
  • Sitting on top of a box place the lax ball/s under the hamstring. Apply pressure on top to the thigh above the ball. Extend the leg out straight 3-5 times every 1-3 inches up the hamstring. Find the tight spots. 
 
Warm-Up
.warm-up
  • -30 Sec/side Pigeon Stretch 
  • -10 Warrior Squats  
  • -Barbell Warm Up 
 
WOD Performance :: Cash In: 400m Run/500m Row/0.8 km Bike
.wod
  • Cash In: 400m Run/500m Row/0.8 km Bike 
  • 3 Rounds of Cindy 
  • Barbell Prep 
  • 170326: Sunday Energizer Iron V3 
  • 20 Min CAP w/Partners: 
  • 3 Rounds of: 
  • -5 Shoulder to Overhead 
  • -10 Back Squats 
  • -15 Deadlifts 
  • Then 800m Run/1000m Row/1.6 km Bike 
  • 4 Rounds of: 
  • -5 Hang Power Snatches 
  • -10 Hang Power Cleans 
  • -15 Overhead Squats  
  • Then 800m Run/1000m Row/1.6 km Bike 
  • 3 Rounds of: 
  • -5 Shoulder to Overhead 
  • -10 Back Squats 
  • -15 Deadlifts 
  • Then 800m Run/1000m Row/1.6 km Bike