To recover from Spit’s birthday beatdown, Corned Beef Bulkhead and Beat It did a Tabatta timed mobility workout with the handy dandy app. We did so in order to ensure we were being supple leopards and setting up our week for success. And dang if we didn’t feel good at the end.
4X Suicide warm up runs – 25 Y, 50 Y, 75 Y, 100 Y
Tabatta:
40 sec. On, 20 sec. rest
3 sets of 6 moves.
Set 1: Legs (jumping lunges, jump squats, burpees, calf raises, olympians, curtsy lunges)
Set 2: Abs ( dying cockroach, leg raises, flutter kicks, LBCs, alabama & marching glute bridge)
Set 3: Upper Body (Merkins, arm circles, shoulder press, dips, table tops & something else)
CoolDown: Group stretches to Tabatta Timer
What is a Supple Leopard you might ask?
You can take a look at the book at link for the book at the bottom – essentially, the Bible for mobility and injury prevention, as well as muscle gain, that the Air Force made us flip through when they had nothing else for us to do on a down day.
This book written by Physical Therapists and CrossFit Coaches in 2012 was very influential in the SpecOps communities 10 years ago, hopefully still is. It’s a great text book with visuals and additional body stretches, calisthenics, appropriate form for lifting, and all the creative ideas you can do with a lacrosse ball, foam rollers, pvc pipes etc. etc. A great source of wisdom to supplement or all the BEATDOWNS we do —
Hope to introduce some more Supple ideas to F3 throughout the year.
