WOD - Thursday, 4.16.2015

Your ability to measure mobility is just as important as your ability to measure strength.

We have had a lot of people coming to us asking about how to improve their mobility so we have decided to launch "The Active Life Mobility Initiative". We will spend six weeks at a time improving the mobility of a single joint at a time until your entire body moves like a well oiled machine. 

Up First, the Ankle. For those of you who have great ankle mobility, this work will be beneficial to strengthen your ankles. Poor ankle mobility can lead to missed attempts on olympic lifts, your chest dropping forward when you squat (making it harder to squat), ankle pain when running, and low back pain when running. So let's start improving it.

 

Back to our regularly scheduled WOD update

CROSSFIT

Warmup

ANKLE Mobility Day 1

20 PVC Pass Throughs
10 Overhead Walk Lunges (each leg)
5 Squat Thoracic Rotations (each side alternating)

With PVC:
10x1 Snatch Pull Under+1 Overhead Squat with 3 second hold

Strength
Snatch Pull Under+Hang Snatch
3x3+1
3x2+1
As heavy as possible in remaining time 1+1

*All are squat snatches. Anything more than the bar=1 set or can use empty bar for first set if
necessary.

WOD
5 rounds:
15 Wall Balls (20/14)
10 Hang Power Snatch (115/75)

FITNESS (11am)

WARMUP
500m row, hip mobility

TABATA for 8 min- hollow hold & air squats

12 min AMRAP
18 Russian KB swings 53/35
12 burpees
6 wall balls 20/14