Open Gym

IRONWOOD CrossFit – CrossFit


400 Meter Run or 500 Meter Row

3 rounds:

5 Push-ups, 7 Sit-ups, 9 Squats

1:00 PVC Pass Throughs

1:00 Alternating Spidermans


Metcon (No Measure)


4 Rounds:

10 Close Grip Dumbbell Bench Press (50/35)

15 Dumbbell Bent Over Rows, each (50/35)

20 Strict Presses (empty barbell)

25 Banded Pull Aparts

Looking to add in some accessory work during this Sunday session. Great day to slow things down and focus on quality of movement vs. intensity. The benefit of dumbbells is similar to that of the rings. The instability of the ring dip makes it a more challenging movement. Practicing the unstable movement makes the stable movement, a bar dip for example, much easier. Similarly, training with dumbbells will work to improve barbell movements.



2:00 Each Side

Lay on your side with the foam roller high towards the armpit area. Pinning your lat to the foam roller, make large sweeping motions. 2:00 on each side, seeking out tight areas. Spend several moments on a “tight area”, using multiple arm sweeps to loosen the area. Be a mine-sweeper, seeking these tight spots.


1:00 Each Side

Place a lacrosse ball high on your trap and mobilize through front raises with a locked out elbow. Attempt to bring the arm as close to your ear as you raise overhead. Start with the lacrosse ball close to your neck, and work it outboard towards the shoulders as you work in multiple passes.


2:00 Each Side

Lay on the ground, stomach down, with a lacrosse ball. Put your right arm behind your back, opening up the right shoulder and pec. Place the ball where the pec meets the shoulder, and slowly move about with pressure seeking out tight areas. Mobilizing this tissue allows for your shoulders to externally rotate better tomorrow.


1:00 Each Side

From a kneeling position with both hands on the floor in front of you, walk one hand an extra foot forward. With the opposite hand, reach beneath and across your torso. Reach as far as you can, and slowly relax the shoulder to the floor. This stretch will be felt across the side of the shoulder (the deltoid).


2:00 Total

Assume a kneeling position with some space between your knees. Extend your arms out in front of you on the floor. Keeping your arms extended, sit back towards your heels and imagine sinking your chest down to the floor. This will stretch the shoulders, upper, and lower back. Relax into this pose, allowing your chest to move closer and closer to the floor over the course of the two minutes.



2:00 Each Leg

Start high towards the hip, and work down towards the knee (core to extremity). Mash the quads with a foam roller, slowly moving high at the hip flexor down towards just above the patella(knee bone). After a full pass, from hip flexor to knee, go high to low again but this time on the inside of your thigh (adductor). 2:00 on each leg, seeking out tight areas.


2:00 Total

With the bottoms of your feet together, the goal is to bring your knees closer to the ground, lengthening the adductors (inside of the thigh). Hands can be placed on the feet, or, with the elbows on the knees we can drive the legs down slowly. In either option, avoid rounding your back off and sit upright with a tall torso.


2:00 Total (Video)

Creating a 90 degree angle with our legs, slowly reach down to the center. This is a pose in which your range of motion can change significantly throughout the two minute window. The key is not to force the stretch, but rather allow your torso weight, now pitching forward, to weigh you into the stretch with out stretched arms.


1:00 Each Side

Laying on your back, cross one leg over the other. Placing your hands behind the knee, rock back and slowly pull towards the chest. The stretch will be felt on the outside of the hip in the glutes. Slowly pull deeper over the course of the minute.


2:00 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.

By | 2017-09-10T09:45:26+00:00 September 9th, 2017|WOD|0 Comments

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