Workout of the Day: Friday, 1.17.14
Just in case you missed it and are a little confused, here’s why we are practicing the Open WODs on Fridays now.
What’s an OPEN WOD? Check this out to find out!
As we move into one of the most INTENSE periods of our year of training… it pays to know EXACTLY what INTENSITY is. In the video below, you’ll hear Greg Glassman (Founder of CrossFit) defining what intensity is, AND what it is not.
WORKOUT OF THE DAY:
A. Release your Thoracic Spine over the Foam Roller for at least 2 minutes – hold on to a plate, wallball, or kettlebell to get the most out of this mobilization. (2 minutes).
B. Rack/Lat Stretch – take the band up into this position (below) holding tension at the elbow and turning at varying degrees of tension for at least 2 minutes on each side. (4 minutes).
C. Lax Ball your Quads and Adductors for 1 minute on 1 side. Then, Wall Quad Stretch for 1 minute, then Adductor Mob Stretch for 1 minute. Then, switch sides for the Lax Balling and complete the Wall Quad Stretch, and Adductor Mob Stretch for 1 minute on that leg as well. (6 minutes).
SKILL WORK: Clean and Jerk (Split and Push)
WORKOUT 13.4: AMRAP 7 minutes of: Clean and Jerks (135/95), Toes to Bar – 3/3, 6/6, 9/9, etc.