CrossFit Open 20.5 Strategy: Warmup, Recovery and Restoration
Dani Speegle
It’s the fifth and final week of The 2020 Open and Dave Castro did not show us any mercy (but did anyone even think he would?!). Ready to finish strong? Here’s our advice on how to warmup, recover and restore FOR 20.5.
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.
20.5 Strategy
1. Warmup
We selected BOLTS because it’s a great prep for gymnastic movements like Ring MU. We focus on opening up the shoulders and upper back and then we focus on stability drills for the shoulder and core. This is going to reinforce a strong position in the MU and keep the shoulders moving on the wall balls.
2. Recover
TRESTLE was selected because it focuses on releasing the chest, shoulder and hips. It is a great full body recovery, and gives the body time to relax into each pose. This allows us to be mindful with our breath and allow the body to soften.
3. Restore
FIGURE was selected because it is a very gentle approach to releasing the shoulders and creating space in the ribs and diaphragm for a deeper breath. We start with breath work and resetting diaphragmatic breathing and then we release the upper traps, chest, ribs, and end with a guided savasana to fully allow the body to relax.