Movement Prep for CrossFit Open 17.1

Movement Prep for CrossFit Open 17.1
Video by Michael Tancini

A.
Please check out our friend, and newly minted Physical Therapist Michael Tancini’s Movement Prep Notes for 17.1

B.
Assault Bike or Row 10 minutes @ 70-75%

Then. . .

Targeted Mobility Work (as demonstrated in Michael’s video)

Banded Hip Hinge
Thoracic Spine
Banded Bully
Assault Bike or Row 5 minutes @ 80-85%

Then. . .

Semi-Specific Mobility and Activation Work (from Michael’s video)

Primal Crawl
Down Dog to Cobra
Banded Monster Walks
B.
Three sets of:
60 seconds of Rowing @ 70% effort
6 Alternating Dumbbell Snatches (50/35 lbs)
4 Burpee Box Jump-Overs (24”/20”)
Rest as needed

Perform the rowing at 70%, but perform the snatches and burpee box jump-overs at your desired competition pace. Use this as a drill to prime your pacing and movement efficiency.