MAKING MOBILITY MANDATORY

Nick is showing some great overhead mobility here!

Nick is showing some great overhead mobility here!

Around the time that I started down the physical fitness road that led me to CrossFit NZ, I was living in Canada, working as a hardwood floor layer from 7am-7pm.  I also had a 30mins cycle commute to start off the day (in the snow, uphill both ways of course…. :), so it meant my only chance to get to the gym was first thing in the morning…..

It opened at 530am, but I needed to head to work at 630am, leaving me no time for a warm  up at the gym.

So I would get up half an hour earlier, at 5am, and sneak out to the lounge in the dark to run through a basic mobility circuit, then I’d run the 10mins to the gym, thus hitting the weights already fired up and ready to rock!

It looked a bit like this.

1. Wrist circles - 10 each direction
2. Elbow circles – 10 each direction
3. Arm swings – 10 each direction
4. Bow & bend (Kang Squat) – 10
5. Leg Swings – 10 each leg, forward and sideways
6. Perfect Stretch – 10 each leg
7. Scorpion – 10 each side
8. Russian Baby Makers - 30 sec hold
9. Broomstick shoulder rolls – 10
10. Overhead squats – 10
11. Sots Press – 10

We’ve talked about just foam rolling before a workout and how that is better served at putting you to sleep, rather than prepping you to train!  You've learned plenty of Pre-WOD warmup ideas (not least of which are simply 5mins on the bike and Crossover Symmetry), BUT, if you want to mix it up some days and do something else, be our guest!   By now you hopefully know our flow routines – lungehip rotation and thoracic.  There’s also plenty of other drills you can do, animal movements, empty barbell complexes and more.

Give the above a try, and add any of your favourites – as long as they are dynamic, full range of motion, and make you feel ready to kick butt, they are perfect for your warmup.

But you need to make this mobility work mandatory, get it done, EVERY day if you can, but particularly before training.

Mon Tue Wed Thu Fri
FITNESS A1.
Deadball Zercher Squats
Build to a heavy 6-8 reps
A2.
4-5 x 50m Sled DragB.
30 Single Arm DB Hang Power Clean + Jerk
40 Goblet Reverse Lunge
50m Waiters Walk
40 Situps
30 Russian Swings

C. Optional Finisher
20 Weighted Sit ups
10 Single Leg RDL e/leg
3 sets

A1.
Floor Press
5 x 5, building
A2.
Strict Pullups
5 x 5B1.
Pushups
3 x 12-20
B2.
Ring Rows
3 x 12-20

C.
10 x 5m Down + Up Shuttle
50m Farmers Walk
AMRAP in 7mins

1000m Row
100m DB Rack Walk
50 Dubs or 100 Singles
25 Wallballs
12 DB Power Cleans
6 Wall Walks
AMRAP in 35mins
A1.
OH Walking Lunge
4 x 12
A2.
Hanging Knee Raise
4 x 12
A3.
DB Rows
4 x 12B.
10 DB Snatch
10 DB Kayaks
AMRAP in 6mins
A1.
Slamball Overhead Lob 9/6kg
5 attempts for max distance
A2.
Broad Jump
5 attempts for max distanceB.
400m Run
Then,
1-2-3...
Front Squat
STOH
AMRAP in 6mins
Rest 2mins
800m Run
Then,
3-6-9....
Slam Ball
Burpee
AMRAP in 12mins
PERFORMANCE A.
Barbell Zercher Squats
Build to a heavy 5B.
30 Wall Balls 9/6kg
30 Deadlifts 50/35kg
20 Front Squats
20 Hang Power Clean
15 Burpee Box Jumps 60/50cm
15 Thruster

C. Optional Finisher
20 Weighted Sit ups
10 Single Leg RDL e/leg
3 sets

A1.
Floor Press
5 x 5, building
A2.
Legless Rope Climbs
5 x 1-2B1.
Ring Dips
3 x 12-20
B2.
Pendlay Row
3 x 12, building

C.
10 x 5m Down + Up Shuttle
50m Farmers Walk
AMRAP in 7mins

A.
Jefferson Deadlift
Build to a heavy double e/sideB.
2 Power Cleans @ 70%
2 Bar MU or 4 CTB
10 rounds
A1.
OH Squat
5-3-1-10, heavy
A2.
CTB Pullups
4 x 10-15 unbroken repsB.
50 Double Unders
40 KB Swings 24/16kg
30 Lateral Jumps
20 Pistols
10 Strict TTB or 30 sec L-hang
AMRAP in 6mins
A1.
Precision Jump
Max distance x 3
A2.
30m Deadball Front Carry
3 heavy setsB.
In 90sec;
12/9 cal row
Max rep burpees
Rest 2:30

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