Today we prepare for the first CrossFit Games Open WOD of 2013!!! We will be spending extra time today getting warmed up and stretched out. The idea is that we work up to a reasonable sweat during the warmup, then use that body heat to help our muscles relax and stretch as we focus on mobility movements.
That being said: the WOD today is available as a benchmark for those that want to throw down a PR. Here ya go:
Warmup: 10 minutes of continuous light-to-medium effort movements- cycle through the following movements (switching movements each min until 10 min is complete): Jumping jacks, air squats, rowing, jumping rope, knee pushups, ring rows, brisk jogging.
Mobility: (We’re doing everything here, folks) Spiderman & Sampson stretches, banded shoulder and ankle stretches, couch stretch, foam roller work on the major muscle groups (quads, glutes, hamstrings, calves, back) , LAX ball work on the shoulders and back…. once you’ve finished the major muscle groups, grab a Mobility WOD poster and hit some of your problem areas. Bottom line- everyone should be sweating from the stretching and smashing going on! Up that pain and release those endorphins!!
WOD: Row 2k.
Cooldown- IF you did the row, cooldown with a 4 minute jog and update your benchmark log.
Stay hydrated, eat some quality foods, and get a good night’s rest.