How to Prepare your Body for 18.2:
For 8-12 minutes, performing the following:
- 5 Cat/Cow
- 5 Straight Leg Raises Each Leg
- 5 Lateral Lunges Each Side
- 5-10 Front Rack Prep
- 2-3 Cleans
Each round, increase the weight on the clean until you get up to a moderate to heavy load.
You may need to remove Step 4 as the weight increases.
Recovery Strategies After 18.2:
Down regulate the nervous system
This was a full body workout, time for some full body recovery. Take a yoga class or just download an app and do some light work in getting the tissues and joints opened up. Not only does yoga help with reducing tension in these areas, you’re also going to get a much better parasympathetic nervous response that helps with recovery. For all of you tough CrossFitters, trying a yoga class can be a humbling experience. Suck up your pride and recover smart!
Hydration is important not just right after, but into the rest of that day and the next few days. Make sure you’re consuming adequate fluids to help with recovery. If you’re increasing the amount of fluid, also increase the amount of salt. Too much water can sometimes cause low salt levels, which you need for muscle contractions.
Light running / walking
One of the best ways to recover after a hard workout is to go for a walk the next day at a nice, steady pace. The day after you do this event, put some headphones in and go for a 20-30 minute walk to get the blood pumping without a big demand on your body.
Good luck and we will be here for you for 18.2! If you have any questions, comments, or additional needs, e-mail me at [email protected]