Below is the “recovery WOD” for week 1 (7/31-8/6). We will be hosting a review session this coming Saturday at 9am (8/5 at 9AM) to go over some of the movements that may be unfamiliar to you and cover how to perform them properly. Please note that each piece below should take 10-15 minutes to complete, so this is a full session and ideally would be performed on your off day. PLEASE POST TO COMMENTS WITH ANY QUESTIONS! We can respond with answers and/or video links if needed. You can also reference the original post HERE. Thanks!
A. Mobilization
- Mobilize upper lats & glute medius with lacrosse ball and/or foam roller
B. Shoulder strengthening
3 rounds of:
- 10 I’s/Y’s/T’s (2.5# women, 5# men, 1 rep = 1 “I”, 1 “Y”, 1 “T”)
- 12 alternating 5 second eccentrics w/ ribbon or very light band (6 going to side, 6 going to front)
**Notes: One round of this work can be used prior to workout that involves overhead/shoulder movements as “activation” work
C. Glutes/hips/lower back strengthening
3 rounds of:
- 15 hip thrusts (use empty barbell if possible)
- 12 birddogs
**Notes: One round of this work can be used prior to workout that involves squatting/hinging movements as “activation” work
D. FIRE sequence:
3 rounds of:
- 12 dead bugs
- Single-leg KB swap (5 passes on each foot)
- 12 pilates corkscrew
- 10 prone cobras
E. Hip stretch
- Pigeon position (2min per leg: do not force position)
Pingback: Thursday Workout: Light Teamer | CrossFit Charlottesville
Could we get video links/demos for each movement? I don’t know like half of these 🙂 Thanks!
Hi Megan,
I will try to get something posted here soon!
Mobilize upper lats:
(start @50s)
Mobilize glute medius:
(can do against a wall too)
I’s/Y’s/T’s:
(bent over)
(laying on floor)
Alternating eccentrics:
(this is the best I could find: start at minute 2; have the opposite hand bring the band overhead and slowly lower under tension. do not raise the arm up with the band)
Hip thrusts:
Birddogs:
Deadbugs:
(start @ 1min)
Single-legged KB swap:
Pilates corkscrew:
Prone cobras: