TRACETOBER 12

IRONWOOD CrossFit – CrossFit

Happy birthday LIBBY!

Warm-up

Open Gym (No Measure)

Self Warm up.

Performance or Fitness. Skill work, cardio only Metcon.

OR

Make up a missed workout, work on skill, mobility, strength, Olympic movements, gymnastics or create your own WOD.

9:15 – 10:15 AM

5:00-6:00 PM

You can come at any time during the open gym hours. You do not have show up by start of open gym and you don’t have to do late burpees on Thursdays!!!

Metcon

Metcon (AMRAP – Rounds and Reps)

Knotted Up

AMRAP 15:

200 Meter Run

2 Rope Climbs

Today’s workout is dedicated to improving technique and efficiency on the rope climb.

Mobility

LATS – FOAM ROLL

2:00 Each Side

The pulling yesterday relied on our lats. 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. 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.

PEC MINOR/BICEP – LACROSSE BALL

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.

QUAD/ADDUCTOR – FOAM ROLL

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.

COUCH STRETCH

2:00 Each Side

PIGEON POSE

2:00 Each Side

By | 2017-10-11T18:30:16+00:00 October 11th, 2017|WOD|0 Comments

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