WOD 190114

As we launch into week 2 of our Open Prep Cycle, make sure you’re taking care of yourself. With the increased volume, prioritizing nutrition, sleep, hydration and mobility is going to play a huge role in the effectiveness of the cycle.

Remember, if you arrive early to class, you can go through our recommended shoulder prehab.

3 Rounds for quality

10 paused banded pull-aparts
10 scapular push-ups
10 scapular pull-ups
10 table top rocks

These movements are designed to train your muscle to move and respond in the right way when put under stress (exercise is a stress, don’t forget!).

They’ll also help mediate tension in the wrong places. Ever had sharp pain in the front of your shoulder that feels really deep? That’s your biceps tendon and it’s telling you it’s tight. Your go to exercise? Those table top rocks with some tempo or some forearm/wrist mobility will help loosen up the right areas.

If you’re unsure what to do, ask a coach!

Also, take a look here at this week’s workouts so you know which ones you’re looking forward to tackling!


Monday 190114

Strength - Back Squat - 3 x 8-10 @ RPE 7

Athletes will have 20 minutes to build to and complete 3 sets of 8-10 reps. The focus is control, time under tension and standing fast on each repetition.

Metcon - Every 2 minutes for 14 minutes:

0:30 seconds max reps double unders
7 pull-ups*

*Athletes should choose whichever variation of the pull-up is most challenging for them and allows them to complete each round in 2 sets or less.