CrossFit Open 20.3 Strategy: Warmup, Recovery and Restoration
Dani Speegle
WE’RE IN THE MIDDLE OF THE 2020 OPEN, and dave castro has “gifted” us with some déjà-vu for week 3 by bringing back 18.4 -
and with it, some pretty big demands from our lower backs.
To get you ready for each WOD - and to help you recover and stay balanced throughout the entire Open - Mobility MVMNT is offering a 2020 Open Series.
For each Open WOD, we’ll recommend three MVMNT sequences:
First, a proper Warmup specific to the workout movements and demands
Second, a targeted post-WOD Recovery Session that will help reduce the DOMs and prep your body to move into a more parasympathetic state.
Finally, a Restorative Sequence focused on regulating the nervous system so your body can tap into its natural capacity to rebalance before the next workout.
20.3 Strategy
1. Warmup
We selected MVMNT Prep - COEUS because it focuses on the important joints that need to be ready and primed for HSPUs and Deadlifts. We need to make sure to get your wrists and shoulders open and ready as well as floss into those hamstrings to ensure you optimize your deadlift position to reduce lower back tension following the WOD.
2. Recover
MELLOW is a 10-minute MVMNT - super quick and effective - that will help you release your lower back. It is best done following your 20.3 attempt at the gym as your body is cooling down. Completing this sequence after your WOD will help move your body into recovery mode and not tighten up too much if you want to reattempt.
3. Restore
GOODS is a restorative video we selected because it brings a large focus on activating the diaphragmatic breathing pattern. Once the breath is opened into the diaphragm the body’s ability to sink into a relaxed and calm state is that much easier. It’s like melting butter on warm bread - your body will love this one as it is gentle and meant to be super relaxing. Less is more here when you are restoring the body and the CNS.