Warm Up
Move through each round with intent – controlled movements with moderate pace. Use this time to bring awareness to your body position.
Time to get sweaty! Increase your effort and load through each of the three rounds to adequately prepare your muscles and nervous system for the demands of the workout. Take a few minutes to recover before beginning the workout.
Cool Down
Do not neglect your cool down! This “simple” part of the workout can make or break your recovery. Take time to get control of your breathing. Take a 5-10 minute walk/bike/ski/row to let your body know it is safe to come back to a resting state after a huge rush of adrenaline. Be sure to hydrate! A pinch of sea salt and a squeeze of lemon in your water will help you reabsorb water and minerals to aid with muscle recovery.
Recovery Mobility
Please reach out if you have any questions for me. I am happy to help. Don't forget to check back each week for a new warm up strategy for each of the CrossFit Open workouts.
Good luck, have fun, and leave it all on the floor!
-- Dr. Nessa
- 2 minutes diaphragmatic breathing
- Use this time to calm your nervous system and prepare for a great performance. You have put in the work at the gym and now is the time to showcase your effort. It is essential to control your breathing and heart rate throughout the warm up and workout in order to combat extra adrenaline and your body’s stress response. Repeat an empowering word or phrase or visualize your perfect performance during your breathing drills. Carry over the same calm focused demeanor into the rest of the warm and the workout.
Move through each round with intent – controlled movements with moderate pace. Use this time to bring awareness to your body position.
- 3 rounds:
- 30 jump rope singles
- 20 cherry pickers
- 10 plank to down dog
- 5 bear roll each side (transition from hands and knees to crab position)
- 3 rounds:
- 10 dip bar shrugs
- 10 scap pulls ups
- 5 beat swings
- 10 goblet squats with a 15 sec hold on last rep (increase load each round)
Time to get sweaty! Increase your effort and load through each of the three rounds to adequately prepare your muscles and nervous system for the demands of the workout. Take a few minutes to recover before beginning the workout.
- 3 rounds:
- 20 double under
- 5 overhead squat
- 5 pull up
- 3/3 dumbbell snatch
Cool Down
Do not neglect your cool down! This “simple” part of the workout can make or break your recovery. Take time to get control of your breathing. Take a 5-10 minute walk/bike/ski/row to let your body know it is safe to come back to a resting state after a huge rush of adrenaline. Be sure to hydrate! A pinch of sea salt and a squeeze of lemon in your water will help you reabsorb water and minerals to aid with muscle recovery.
Recovery Mobility
- Standing calf stretch with knee straight and knee bent -- 2 min each side in each position
- Forearm flexion and extension stretch -- 2 min each side in each position
- Standing lat stretch -- 2 min each side
- Quadraped thoracic rotations -- 20 each side
Please reach out if you have any questions for me. I am happy to help. Don't forget to check back each week for a new warm up strategy for each of the CrossFit Open workouts.
Good luck, have fun, and leave it all on the floor!
-- Dr. Nessa
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