CrossFit Open 20.4 Strategy: Warmup, Recovery and Restoration
Kyler Wilkinson
We’re coming into the final stretch of the 2020 Open, and Week Four challenges us with a good old-fashioned chipper - and the first ever CrossFit Open WOD with single-leg squats (pistols) . We expect the hips to be beat up after this one, along with your quads, adductors and glutes. Here’s our advice on how to warmup, recover and restore after 20.4. Read More
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.
20.4 Strategy
1. Warmup
We selected CRONUS for the warmup because it will prime your body for clean and jerks as well as get your hips and ankles ready for single leg squats. We start by taking you through hip internal and external rotation, hip extension and ankle dorsiflexion which are important areas to warm up for squatting movements. Then we move into the upper body starting with pass throughs to open up your overhead position, front rack opener and a t-spine lat release and finish with core stability and scap CAR's (controlled articular rotations)
2. Recover
We selected SHORTTWIST for the Recovery sequence because it is short and to the point. We focus on stretching the fascial system instead of a specific muscle group, this is a great way to efficiently open up the body. Adding the use of the breath to gently guide you deeper into these stretches and as we undulate with the breath this is what allows the tissue to unwind.
3. Restore
We selected SINGING for the Restorative sequence because it a more traditional yin yoga style practice. We expect the hips will be beat up after this WOD and this sequence will help to address those tight hips and give you space to let them release. The focus is on releasing the quads, adductors and glutes. This video is best done the day after the WOD as part of your rest day protocol.