Thursday, March 7

March 10, 2019

 

Team,

Open 19.3 announcement tonight.

Below, you will find an optional "Pre-Game" activation. If you are an athlete that feels "rusty" in a sense after a full rest day, moving today in such an active recovery fashion can restore mobility and assist us with performing at our best tomorrow. If not, we recommend full rest. No right or wrong approach here - go with what is natural.

ACTIVATION

Line Drills
Active Spiderman
Active Samson
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walkouts
2 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height

Bench Press (5-4-3-2-1)

Work up to a heavy set of 1

Metcon (Time)

Not for score, at controlled, low intensity:

5:00 Row/Bike:
Minutes 1+2 - Light Pace
Minutes 3+4 - Light/Moderate Pace
Minute 5 - Moderate Pace

2 Rounds:
25 DU
1 Complex: 3-Position Power Snatch (75/55)
250m Light Row
3-5 Power Snatches (75/55)
15 GHD Sit-Ups or 20 AbMat Sit-Ups

2 Rounds of :30s at each station:
Superman Rocks
Hollow Rocks
Overhead Circles
Glute Bridges

2 Rounds:
25 DU
1 Complex: 3-Position Power Snatch (75/55)
250m Light Row
3-5 Power Snatches (75/55)
15 GHD Sit-Ups or 20 AbMat Sit-Ups

5:00 Bike/Row
Minutes 1+2 - Light Pace
Minutes 3+4 - Light/Moderate Pace
Minute 5 - Moderate Pace

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