CrossFit Open 17.4 Warm Up and Movement Prep HD

Get the guide: http://themovementfix.com/crossfit-open-17-4-prep-tips-recovery/ For 5, performing the following: 10 straight leg raises each leg 5 Lateral lunges each side 3 deadlifts, progressing to heavier weight each round 5 push up to downward dog Each round, increase the weight on the deadlift so that you end at the working weight Here are some more detailed instructions for each movement: Straight Leg Raises Begin by lying on your back with one leg bent and one leg straight. Stiffen your abdomen and raise the straight leg up toward the ceiling as far as you can. Go slow and controlled. Perform 10 reps on one side then repeat on the other to prepare the posterior chain for deadlifts. Lateral Lunges The lateral lunge is an active drill that helps prepare for any squatting variation. It primarily targets the hip adductors, which need to perform well for squatting. Additionally, it loads one leg at a time into a squatting pattern. The straight legged foot can either remain fully on the ground or you can turn your foot so that you are on the heel. The most important thing is that there is no pinching in the hips. Stand fully up between reps and then descend down actively as far as you can each rep. Deadlift Start with a light weight for your first round and progress a little heavier each round of this warm up until you are at the working weight. Push Up to downward dog The push up to downward dog helps to warm up the muscles around the shoulder joint and shoulder blade, as well as the upper back, for handstand push ups. Start in a push up plank position (as position #1), do a push up, transition into a downward dog (position #2) by lowering your chest toward the ground and elevating your hips. When you are in position #2, think about actively pushing your hands and shoulders into the ground as your hips elevate. Go back and forth between positions #1 and #2 for reps.