Get your plan in place for “Mobility March”. Since we’ll be pushing ourselves to the max this month with our competition wods, it is going to be important to take care of nagging issues before they become more serious. Each person is encouraged to write down 2-5 mobility/rehab/prehab exercises that they want to commit to doing before or after each workout for the month of March. Pick exercises that will benefit you and your issues. Here are a few ideas:
Back: GHD Back Extensions/Hip extensions, Reverse Hyper, supermans, banded goodmornings, foam roller
Shoulders: X-Symmetry, dumbbell shoulder exercises, lacrosse ball/wall massage, band stretches
Knees: mini bands series, squat therapy, IT band foam roller
Feet: lacrosse ball massage, calf and ankle stretches
Core: GHD sit ups, Russian twists, weighted sit ups, V-ups
This would also be a good time to work on muscle activation if you have a particular muscle that is not firing. It is important to take care of our bodies, we beat them up pretty good! Ask a coach if you need help with ideas that would be good for you.
Strength: BACK SQUAT
Every 4:00 for 12:00 (3 sets) do 5 Back squats
WOD: 10:00 AMRAP
100ft Double kettlebell front rack walk (53/35lbs)
20 Jumping lunges
10 Bottom half strict toes to bar
*Use dumbbells as needed.
Intended Stimulus: This is a lower body and trunk stamina focused workout. The load should be doable for 100ft unbroken on the kettlebell front rack walk. The jumping lunges will burn but should be completed at a relatively quick pace. Attempt to use zero momentum on the bottom half strict toes to bar....quality is the priority over the speed on this movement today.