6-4-12

Mobility:

Warm-up:
2x
200m run
10 push-ups
10 pass thrus
10 oh squats
10 hip circles
20 kb swings @ different heights
10 sotts press
10 box jumps
4 pigeon stretch
Burgener Warm-up:

Strength:
Power Snatch
5.5.2.2.2.

WOD:
7x
3 Hang Power Snatch
200m sprint

Flexibility/Mobility:
You ever wake up in the morning and seriously question wether you can sit up straight?  How about reaching up to grab the coffee mug from the top shelf just to realize you couldn’t get your arm overhead with a pulley system and a midget dangling from the other end.  I know I should’ve said little person, but midget is just a fun word to say.  Like, Canoli.  Go ahead try to say it without smiling.

Flexibility is misunderstood.  Like many other things in the Fitness Industry, I believe conventional wisdom and a lot of what “they say” has gotten us away from what Flexibility IS.

Looking for an actual definition of flexibility nets you these results.

  •     The ability to maximize the range of motion at a given joint.
  •     The range of motion around a specific joint.

When we are talking about Flexibility or Mobility we’re talking about your movement.  The question isn’t do you have tight hamstrings, it’s can you get into the proper position to lift an object off the floor.

Do your joints and the surrounding muscles function normally or do you look like a zombie.  And No, the zombie’s from “Thriller” don’t count.  Everyday we work on improving your Range of Motion.  As your range of motion gets better, you decrease the risk for injury, you improve your power output and your positioning improves.

Increasing your flexibility/mobility gets you into better positions.  Better positions make you more efficient.  Being more efficient makes things easier.  Well, it makes most things easier, CrossFit never gets easier, it just sucks a little less.

Train Hard.

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