MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Thursday :30 Mobility
Mobility to prepare for the remainder of the week. If you have access to the gym and would like to head in to mobilize further, that is ideal. But the provided stretches are designed so that we can do these at home if need be.
UPPER BODY
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute
LOWER BODY
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute
MOVEMENT VIDEOS
Puppy Pose
https://www.youtube.com/watch?v=wQcE38nMKpI
Shoulder to Floor
https://www.youtube.com/watch?v=u2zQEg-Eb1c
Wrist Stretches
https://www.youtube.com/watch?v=kjoVDajRxZ0
Couch Stretch
https://www.youtube.com/watch?v=YyiDDJb_tgw
Pigeon Pose
https://www.youtube.com/watch?v=sFvViEiegKw
Butterfly
https://www.youtube.com/watch?v=uMHTM3IX2HU
Pike
https://www.youtube.com/watch?v=gst-Z4Z8WM8
Straddle
https://www.youtube.com/watch?v=O5vMN6aCT98
Kneeling Split
https://www.youtube.com/watch?v=ZZjdPrytaZs
Metcon
Metcon (Time)
For Quality
1 Mile run
100m Sled Pull (90/45)
200m KB Farmers Carry (53s/35s)
200m Zercher Wall ball Run (30/20)
1 Mile Run
Stimulus
DESCRIPTION
– If you’ve been here, you know nasal breathing and movement quality is our main focus for our optional active recovery pieces.
– The mile runs should be enjoyable and give us a chance to feel that nasal breathing for a moderate distance.
– This breathing will cause us to go slower than we may normally go, that’s ok.
– This will help us understand pacing better and also slowly increase our CO2 tollerance over time as well.
– For the loading for the odd object work in between choose loads that allow for constant and sustainable movment.