CF Games Open 14.3 Mobility & Recovery Tips

Welcome back!

Well, here it is. 14.3:

8 minute AMRAP:
10 deadlifts, 135 / 95 lb. 
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb. 
15 box jumps, 24 / 20 inch

 

This week's CFG Open workout is a couplet of some pretty basic movements, deadlifts and box jumps. Here are a few suggestions on how to best prep for these so you can get the most out of your performance.

Hip flexion is going to play a huge roll in limiting range of motion for these movements. For example, not being able to easily setup in a strong stable starting position for the deadlift, is certain to speed up the arrival of that dreaded lower back pump. Let's be honest, it's going to happen anyway, so let's do our best to prolong it. 

Also, same goes for the box jumps. The majority of the community is going to be doing step ups instead of bounding box jumps. The easier you can bring your knee up to get on the box without throwing your lower back into a constant state of flexion, the better. 

But before we get started. The fellas with Barbell Shrugged were kind enough to invite me on their Tips & Strategies video for week 3. This was a BLAST!

Check it out here!

 

Deadlifts & Box Step ups: Mobility Preparation 

 

 

Soft Tissue Prep AND Cool down: Lats, Calves, T-Spine Mobs

*Especially your lats. They are going to take a pounding with all of the pulling. 

 

 

 

 

Hope this helps and good luck!

-McG


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