Stages of Mobility(Short Version)
9 Mins Mobility
Stopwatch will be set for 18 rounds of (20 sec on:10 sec rest)
-6 rounds on each station.
-Skills that don't require switching will be done 6 rounds straight.
1) ''Sink in between the shoulders''. Either on the wall or by using a box.
2) Roller foam = Lower back and Thoracic spine stretch.
3) Barbell mashing on hip flexors/ quads / IT bands / around the knee caps(3 rounds on each leg)
Clean & Jerk Complex-4 (Crossfit Crosscheck) (1 EMOTM x 5 min)
2 Squat Cleans + 1 Push/Split Jerk
Warm-up and start working at 75% 1 RM Clean and Jerk
- Increase weight 5-10lbs each set only with SUCCESSFUL reps
In teams of 2
-Partner 1 starts on the rower while partner 2 completes
43 Abmats, once Abmats are completed the partners will switch.
-Both Partners will do Abmats, Pull-ups, Deadlifts, Push-ups once
Continue this pattern with
43 Deadlifts (135/95)
43 HR Push-ups
*Score meters rowed
Rx+ Damper@10, V-ups, C2B, (155/103), HSPU(Kip allowed)
Scale Pull-ups w/ Jumping Pull-ups/Banded Pull-ups/Ring rows