14.3 Prep!

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Get your strategies for CrossFit Open 14.3!! Dr. Theresa Larson, Coach Charlotte Hickenbottom, and Coach Ashley Linder once again talk preparation, warm-up, execution, post WOD mobilizing, and recovery.

Remember Spine First. Your will save energy and generate more power in having a solid set up for both the deadlift and box jumps.

 

Pre WOD MOBILIY OPTIONS for key joints utlized in14.3 WOD (by Dr. Kelly Starrett):

Prep the Ankle Joint from landing with the box jumps or stepping down or up:

http://www.mobilitywod.com/2011/09/episode-313-improving-ankle-range-super-friend-addition/

Using the Vodoo Floss on the Ankle to compress the joint and improve sliding surfaces quickly:

http://www.mobilitywod.com/2011/12/episode-350-tack-and-floss-heel-cord-edition/

Prep the Hip Joint to help with External Rotation and Posterior Glide when setting up for every deadlift and box jump:

http://www.mobilitywod.com/2011/08/episode-302-high-hamstring-tear/

http://www.mobilitywod.com/2011/12/episode-354-make-your-own-super-flosshigh-hamstring-hip-gnar-gnar/