Mobility http://www.mobilitywod.com/2011/12/episode-351-one-joint-rule.html Warm-up 400m Jog 10 Knee Hugs 10 Quad Stretch 10 Frankenstein Kicks 10 Air Squats 10 meters of Duck Walking 10 Arm Circles Forward 10 Arm Circles Backward 5 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups Skills / Strength Spend some time practicing your Butterfly Pull-ups, your Kipping Pull-ups, and/or just Kipping on the Bar. http://gymnasticswod.com/content/kipping-pull-progression Coach’s Tip: Hands…
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Mobility http://www.mobilitywod.com/2013/03/the-hypermobile-amongst-us-spine-edition.html & Work-out Rest Day
Mobility http://www.mobilitywod.com/2012/07/burdick-and-bell-on-round-back-dead-lifting-part-1-and-2.html Warm-up Karaoke (Down and Back) Frankenstein Kicks Bear Walk Crab Walk 10 Push-ups Fitness Level Substitution: Knee Push-ups Inch Worm 10 Air Squats Strength Warm-up 10 Strict Presses (Just the Bar) 5 Strict Presses (40% of your 1 Rep Max) 5 Strict Presses (50% of your 1 Rep Max) 5 Strict Presses (60% of your 1 Rep Max) These percentages are based…
Mobility http://www.mobilitywod.com/2012/07/burdick-and-bell-on-round-back-dead-lifting-part-1-and-2.html Warm-up 10 Walking Lunges 10 Air Squats 200 meter run 10 Alternating Jumping Lunges 10 Air Squats 10 seconds of Butt Kicks Skills / Strength Do this section AFTER THE WOD today. 3 Sets (3:00 Rest) 5 Deadlifts Perform 3 sets resting 3-minutes between each set. Each set will consist of 5 deadlifts. After the WOD, these…
Mobility http://www.mobilitywod.com/2011/03/episode-195-lets-change-the-way-we-think-about-the-shoulder-eh.html 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…
Mobility Recommened Reading CrossFit Level-1 Training Guide Becoming a Supple Leopard – Dr. Kelly Starrett Movement: Functional Movement Systems – Screening, Assessment, Corrective Strategies – Grey Cook Anatomy Trains: Myofascial Meridians for Manual and Movement Therapists – Thomas W. Myers Starting Strength – Mark Rippettoe Born to Run: A…
Mobility http://www.mobilitywod.com/2010/11/episode-96-give-thanks-for-partner.html Warm-up Karaoke (Down and Back) Frankenstein Kicks Bear Walk Crab Walk 10 Push-ups Fitness Level Substitution: Knee Push-ups Inch Worm 10 Air Squats Strength Warm-up 10 Push Presses (Just the Bar) 5 Push Presses (40% of your 1 Rep Max) 5 Push Presses (50% of your 1 Rep Max) 3 Push Presses (60% of your 1 Rep Max) These percentages are based…
Mobility Warm-up Watch the Skills / Strength video before practicing your running in the warm-up. 200 meter Run (50% Effort) 400 meter Run (75% Effort) 200 meter Run (90% Effort) *Rest as needed between runs. Skills / Strength WOD 3 Rounds for Total Reps Round 1: You have 6:30 to complete 800 Meter…
Mobility http://www.mobilitywod.com/2011/12/episode-347-new-anterior-hip-flossing-tweaks.html Warm-up 10 Air Squats 10 Goblet 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 10:00 EMOTM (Every Minute on the Minute) 1 Squat Clean (60% of 1 Rep Max) Fitness…
Mobility http://www.mobilitywod.com/2010/09/episode-39-sleep-pillows-and-what-your.html & Work-out Rest Day