#1

MOBILITY CONCEPTS

Foam Rolling: Thoracic + Lats (Upper Back) - 3:00 Total
Thoracic - With the foam roller on the ground, wrap your arms as far around yourself as you can, as if you are hugging yourself. This will open up portions of the back that you can isolate pressure on with the foam roller. After 90 seconds with arms across your body, complete the 90 seconds with both arms extended above your head, elbows locked out and hands together.
Lats - Tight lats restrict high elbows in a front squat. Mobilize these by laying on your side with the foam roller high towards the armpit area. Pinning your lat to the foam roller, make large sweeping motions. 90 seconds on each lat to round out the 3:00.

Pectoral Mash - 1:00 Each Side
Using a lacrosse ball or a foam roller if a ball is not available, get belly down with one arm behind your back. Bringing the arm behind you back opens up your chest and shoulder in order to allow the ball/roller to find tight areas. Gently move into position, targeting the chest, front of the shoulder, and where the two meet together.

Banded Shoulder Distraction - 1:00 Each Side
Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

Wrist Stretches
15-20 seconds in each position, twice through.

Banded Hamstring Distraction - 1:00 Each Leg
Attaching a band about hip level onto a stand or pull-up rig, step in with a single leg. Taking a few steps forward to create band tension on the lead leg, slowly hinge at the waist until we feel the stretch in the hamstring.

Couch Stretch - 2:00 Each Leg
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but overwhelming stretch. Focus on your breathing.

Pigeon Pose – 2:00 each side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Dorsiflexion Stretch (Ankle/Calf)
A full minute over each foot, steadily working through both static and active ranges of motion.

Activation

2 Rounds, Not for Time:
1:00 Light Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Baby Makers

2 Rounds, Not For Time:

1 Min Light Bike

:30s Hip Press

:30s Cossack Squat

:30s Thrusters With an Empty Bar

: 30s Hollow Rock

Strength:

Work To Single Rep Back Squat Max - We are looking for quality reps only. We are going into a volume phase with our squatting so keep the rep strict and form on point. Injury will be your constant companion if you base your % on “bro” or trashy maxes =-)

Conditioning:

104 Wall Ball

52 CTB Pull Ups a

6 Min Cap

1 Min rest

45 Thrusters

45 TTB

45 Cleans

Midline:

40 GHD SU

100 Cal Ski

40 GHD Ski

Gymnasty:

A) 1 set of Max Reps Handstand push up

B) 50% of “A”

C) 50% of ‘B”

The Open is Just 6 Months Away

Merry FITmas!! This is a cool new year! We are getting the opportunity to do an CF Open twice in the same year! Pumped right! hahaha This will effect our schedule slightly but not to drastically. We will abridge our raw power cycles and focus in on repeatability a little faster. See you May 6th!