CrossFit Ecstatic – CrossFit
1) Rest Day
2) Active Recovery
Some of us perform at our best after a full rest day. Others feel at their best with a light cardiovascular “moving” day inside the gym. In either event, let’s work in the following mobility. If we fall into that second group, below the mobility is also an active recovery session designed to prime the body. This is meant to be performed at a “conversational”, light pace. I want you finishing this piece holding a conversation with someone if you had to. I want you leaving the gym chomping at the bit to do more, as if this is an extended warmup for a following workout.
Foam Rolling: Thoracic (Upper Back) – 2:00 (https://www.youtube.com/watch?v=48x2SpP3Sy8&width=640&height=480)
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 1:00 with arms across your body, complete the second minute with both arms extended above your head, elbows locked out and hands together. Move about through the 2:00 seeking out tight areas.
Pec Minor/Bicep with Lacrosse Ball – 1:00 each Side (https://www.youtube.com/watch?v=4HN3v7sgymk&width=640&height=480)
Lay on the ground, stomach down, with a lacrosse ball. Put your right arm behind your back, opening up the right shoulder and pec. Place the ball where the pec meets the shoulder, and slowly move about with pressure seeking out tight areas. Mobilizing this tissue allows for your shoulders to externally rotate better tomorrow.
Foam Rolling – Quads and Adductors – 2:00
Start high towards the hip, and work down towards the knee (core to extremity). Mash the quads with a foam roller, slowly moving high at the hip flexor down towards just above the patella(knee bone). After a full pass, from hip flexor to knee, go high to low again but this time on the inside of your thigh (adductor). After a full minute on the first leg, change to the second.
At a conversational pace. Break the sweat, but view this as aerobic restoration and active mobility. That is it’s purpose. We want to feel better after this than going into it. Let’s leave the gym today ready.
3 rounds of:
1:00 Light Row or Row
5 Spiderman and Reach, each leg (https://www.youtube.com/watch?v=_OrggvuVU-M&width=640&height=480)
10 Hollow Rocks (https://www.youtube.com/watch?v=gQ2Pcv0GHtU&width=640&height=480)
15 Superman Rocks (https://www.youtube.com/watch?v=Bxu4D6VzZw0&width=640&height=480)
1:00 Light Bike or Row
5 Strict Pull-Ups
15 Air Squats
Banded Shoulder Distraction – 1:00 Each Side (https://www.youtube.com/watch?v=t07FOe6MOTU&width=640&height=480)
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.
Childs Pose – 2:00 Total
Assume a kneeling position with some space between your knees. Extend your arms out in front of you on the floor. Keeping your arms extended, sit back towards your heels and imagine sinking your chest down to the floor. This will stretch the shoulders, upper, and lower back. Relax into this pose, allowing your chest to move closer and closer to the floor over the course of the two minutes.
Straddle Stretch – 2:00 Total
With legs at 90 degrees, slowly walk your hands out in front of you, bringing your chest forward moving into the stretch. Slowly work your hands out further as your hamstrings and adductors open – let it be a process.
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.
Couch Stretch – 2:00 Each Leg (https://www.youtube.com/watch?v=kbId9zYgoFQ&width=640&height=480)
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.
Ankle Flexibility (Dorsiflexion) – 1:00 each foot (https://www.youtube.com/watch?v=O9u1_Bvpng4&width=640&height=480)
Place your foot on a box, or a bench. Keeping the heel down, shift your body weight onto that foot by driving the knee as far over your toes as you can. You can further load this stretch with a kettlebell/dumbbell/plate. Heel must stay down.