Mobility Differences in the Deadlift and Oly Set Ups. Yes, they are Different. w/Fu and Burdick from MobilityWOD on Vimeo. Warm-up 10 Knee Hugs (Alternating legs) 10 Quad Stretches (Alternating Legs) 20 Walking Lunges (Alternating Legs) 10 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 10 Air Squats 0:10 Butt Kicks 0:10 High Knees 10 Pistols (Alternating Legs) Fitness Level Substitution: Banded Pistols or 2 X Air Squats 0:10 Butt…
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Mobility Warm-up 3 Rounds for Quality 10 Frankenstein Kicks 10 Air Squats 10 Arm Circles Forward 10 Arm Circles Backward 5 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups Skills / Strength Skills / Strength Rest Day WOD “Cindy” 20:00 AMRAP 5 Butterfly Pull-ups Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows 10 Push-ups Fitness Level Substitution: Banded Push-ups or Knee…
Mobility Warm-up 1:00 Neck Rolls 0:20 Big Arm Circles Forward 0:20 Big Arm Circles Backwards 3 X 0:20 Hollow Body Hold 400m Jog 10 Air Squats 10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups Skills / Strength Skills/Strength Rest Day WOD 2 X 7:00 AMRAPs (7:00 Rest between AMRAPs) 3-6-9-12-15-… Deadlifts (Men: 185lb / Women:…
Mobility Warm-up Use Skills / Strength as you warm-up today. Skills / Strength 15:00 of Pose Running Drills http://www.crossfitendurance.com/run WOD 5 X 5:00 Rounds Max Set of Butterfly Pull-ups Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows *400m Run as Active Recovery You will perform a set of as many pull-ups as you can do…
Mobility Warm-up 10 Air Squats 10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups 10 Inch Worms 10 Front Squats (Just the bar) 5 Squat Cleans (Just the bar) Fitness Level Substitution: Power Clean and then a Front Squat or just a Power Clean. Skills / Strength 10 X 1:30 Rounds 2 Squat Cleans (For Skill) Fitness Level Substitution: Power Cleans Perform 20 squat cleans…
Mobility Warm-up 10 PVC Pipe Pass-throughs Equipment Substitution: Use a broom stick or a band. Do not attempt with a barbell. 1:00 left-legged Couch Stretch 1:00 right-legged Couch Stretch 5 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups 10 PVC Pipe Pass-throughs Equipment Substitution: Use a broom-stick or a band. Do not attempt with a barbell. 20 Jumping…
Mobility Warm-up (After Skills / Strength Section Today) 3 Rounds for Quality 5 Butterfly Pull-ups Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows 10 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 15 Air Squats Skills / Strength 10:00 Practice Butterfly Pull-ups Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows WOD 5 Rounds 1:00 Max Reps of Butterfly Pull-ups Fitness Level…
Mobility Warm-up 10 Alternating Knee Hugs 10 Alternating Quad Stretches 10 Air Squats 10 seconds Butt Kicks (50% Effort) 10 seconds High Knees (50% Effort) 10 seconds Butt Kicks (75% Effort) 10 seconds High Knees (75% Effort) 10 seconds Butt Kicks (100% Effort) 10 seconds High Knees (100% Effort) Skills / Strength Skills / Strength Rest Day WOD Today you can do as a team of 3,…