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CFWOD 170423: Sunday

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.announcementsReserve, 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. 
  •  
  • Couch Stretch – 1 min each side 
  • Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but overwhelming stretch. Focus on your breathing. 
  • 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.  
 
Warm-Up
.warm-up
  • Cash In: 400m Run/500m Row/0.8 km Bike/2 min Double Practice 
  • -30 Sec/side Pigeon Stretch 
  • -10 Warrior Squats  
  • -Barbell Warm Up 
 
WOD Performance :: Cash In: 400m Run/500m Row/0.8 km Bike/2 mins Double Practice
.wod
  • Cash In: 400m Run/500m Row/0.8 km Bike/2 mins Double Practice 
  • 10 Mins to Warm Up Your WOD Movements 
  • 170423: Sunday Bodyweight Energizer 
  • "Towing the Boat In" 
  • In 4 Min Windows 
  • #1) 2 Rounds  
  • -5 Pull Ups 
  • -10 Push Ups 
  • -15 Air Squats  
  • Row for Calories the Rest of the 4 Mins 
  • #2) 2 Rounds  
  • -5 HSPU 
  • -10 Pull Ups 
  • -15 Pistols 
  • Row for Calories the Rest of the 4 Mins 
  • #3) 2 Rounds  
  • -5 Pull Ups 
  • -10 Push Ups 
  • -15 Air Squats  
  • Row for Calories the Rest of the 4 Mins 
  • #4) 2 Rounds  
  • -5 HSPU 
  • -10 Pull Ups 
  • -15 Pistols 
  • Row for Calories the Rest of the 4 Mins 
  • SCORE = Total Calories Row 
  • 170423: Sunday Barbell Energizer 
  • "Running After the Bar" 
  • In 4 Min Windows: 
  • #1) -15 Power Snatches 
  • -15 Burpee Over the Bar 
  • Run Meters the Rest of the 4 Mins 
  • #2) -15 Power Cleans 
  • – 15 T2B 
  • Run Meters the Rest of the 4 Mins 
  • #3) -12 Power Snatches 
  • -12 Burpees Over the Bar 
  • Run Meters the Rest of the 4 Mins 
  • #4) -12 Power Cleans 
  • -12 T2B 
  • Run Meters the Rest of the 4 Mins 
  • SCORE = Total Calories Row