CrossFit Basinview – Deka Comp Open
Recovery day
1. Mobility work + strengthening
1.1. Upper body
A. Smash forearms with a barbell 1min each side.
B. T-Spine Sweep
10 rotations per side
https://youtu.be/eH2hPNcjyOc
C. Banded M + Angel
20 reps, 3sec eccentric, angel every 5 reps
https://youtu.be/LxMc2XvYXeA
1.2. Lower body
A. PNF Hamstring stretch
5sec contraction + 5sec stretch, 10 times per leg
https://youtu.be/1RohXn9h21c
B. 90/90
10rotations per side. Hold 5sec each rep.
https://youtu.be/bGV0J-ESgb4
C. Lying Cross Body Glute stretch
1min per side
https://youtu.be/ioJzeP9zT_A
2. Low intensity cardiovascular work
Any cardio machine for 30minutes at 7/10 RPE.
Every 5minutes perform: 15 Air Squats, 10 Sit-ups, 10 Push-ups
3. Breathing work
4minutes of “Box” breathing
Steps:
-Inhale for 4seconds
-Hold breath for 4seconds
-Exhale for 4seconds
-Hold breath for 4seconds
-Make sure that when you inhale your belly expands
-When you exhale your belly shrinks
We ask you to do this little drill because it can increase your performances a lot, breathing is often left behind. Did you know that breathing is less effective if the exchange of air occurs only in the upper respiratory tract ?
There are many benefits of practicing and using a better breathing pattern.
– Increased metabolic efficiency
– Increased core stability
– Increased mobility effectiveness
– Enhanced recovery