140407 Mobility WOD

Over the past 2 months I’ve been throwing different mob’s at you that have been quite random at times. I think we needed those first several months just to get everyone used to moving in new positions. This week we will start sharpening our focus.

Over this next week I’ll be introducing three separate ‘core’ mobility WOD’s that we will utilize for our major positions of movement. We will used them often and frequently. Each of these three mWOD’s will consist of three separate mob’s for you to perform each workout. Here are the three core mWODs we will be working on:

1. Squat mWOD (ankles, knees, hips)

Air Squat
Back Squat
Front Squat
Overhead Squat
Thruster
Clean
Clean & Jerk
Snatch
Wall Ball
Burpee
Box Jump
HSPU (Kipping)
Row

2. Front Rack mWOD (elbows, thoracic spine, shoulder girdle)

Front Squat
Clean
Clean & Jerk
Muscle-up
Row

3. Over Head mWOD (shoulder girdle, thoracic spine, mid-line)

Snatch
Overhead Squat
Jerk
Thruster
Press
Push press
Push Jerk
Clean & Jerk
Pull-up
Chin-up
Toes-to-bar
Muscle-up
Rope climb

As you can see, I chose these three groups because these core mWOD groups covers just about every movement we do in CrossFit. Without further adieu-

The Squat mWOD:

Wall Squat (2 min total)
Couch Stretch (2 min total = 1 min per side)
Heel cord Stretch (2 min total = 1 min per side)

I’ve included videos of each:

Wall Squat:

A familiar friend. Sitting with back on the floor and but flush against the wall. You know the rest.

Couch Sretch: (start watching at 2:20)

Also familiar. Top of foot against wall, knee on the floor…

And finally the Heel cord Stretch: (start watching at 3:15)

Do this with knee straight and knee bent.

For each mWOD we do spend a couple minutes jumping rope prior to starting. A couple minutes only, 2-3 minutes of continuous jumping. No need to practice double-unders, jumping the rope is just to get the blood flowing, spike your heart rate a bit and warm up the joints. Nothing more.

The mWOD should take a total of 5-7 minutes.

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