Crossfit Open: 19.1 REcovery Plan
I'll be honest, I've always like the competition aspect of Crossfit, but overall the sport just isn't a good fit for me. You'd be surprised because I truly enjoy the Olympic Lifting aspects of the sport, and honestly the MET-style workout is really great for women over 35.
My issue is that the repetitive movements that are used in Crossfit often lead to injury. This was the case for me when I returned recently. I had some instability in my shoulder that quickly turned into an impingement and then rotator cuff tendonitis. While I fully take on the responsibility of rehabbing my own injuries and correcting dysfunction, the overprogramming of overhead press exercises didn't help my situation.
Now, before you Crossfit die-hards come after me, I also understand that programming and coaching experience vary between boxes. So I'm not going after that. But what I am going to suggest is that we could focus on investing in our recovery from these workouts more than we do.
Foam rolling and superband stretches are a good start, but we can do better. So, for this Crossfit Open season, I thought I'd have some fun and put together some Recovery Plans tailored for each workout of the Open. I'd love for you to give them a try and let me know what you think.
My hope is that you will benefit with a quicker recovery and improved performance through this year's Open. Since I don't have any early notice of what the workouts will be, please give me a day or two to put together the plans and get them out to you.
So, without further ado, here's the plan for 19.1. This workout features Wall Balls and Rowing, which means that you're using a TON of hip flexion and overhead motions. You're performing most of the exercises in front of your body to boot. So this REcovery plan will feature exercises to open up the front of the body, mobilize the shoulders, and release the muscles of the legs. You'll end with an extended psoas release to really encourage that muscle to relax after such a demanding workout. Have fun!
19.1 REcovery Plan
Perform each exercise for 30-60 seconds per side. Aim for 1-3 circuits of this practice. Click on the photo for exercise demo.
Dome Calf Stretch
Top of Foot Stretch
Seated Spinal Twist
All Fours Thoracic Stretch
Bolstered Psoas Release
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