Category: WOD Notes

Dynamic Effort Upper Mobility: 8min We will repeat this mobility for the next 3 week. The focus is on shoulder mobility from poor posture while sitting, standing, etc. If large class split into two groups. Group 1: “The Hook”, 2min each side. Group 2: Foam Roll Lat, 2min each side. 0:00 – 1:50 http://www.mobilitywod.com/daily/wednesday-july-22nd-2015/ Dynamic Warm […]

Explosive Strength Mobility: 6min 40 oscillations on each side. 0:00-2:06 http://www.mobilitywod.com/daily/tuesday-august-18th-2015/ Dynamic Warm Up: 5min Strength: 20min 3 Position Clean (x3 Rounds: 60%+10#+10#) Squat Clean from Floor, Below Knee, Above Knee + Jerk NOTES: Every 90 seconds complete 1x 3 position clean + jerk, on your que. This will allow you to watch each Athlete work. Athletes need to […]

Dynamic Effort Lower Mobility: 6min 3min each side, hamstring flossing 9:05 – 9:50 http://www.mobilitywod.com/2014/07/quick-diagnostics-and-first-fixes-round-back-deadlift-set-up-pro-episode-73/ **we will repeat this mobility the next 3 weeks. Goal is to sit the femur into the hip socket, creating greater hip flexion for a better deadlift set up. Dynamic Warm Up: 5min Strength: 15min Deadlift (12×2 @80% 1RM) **Conventional Deadlift **Do not […]

Max Effort Upper Mobility: 6min 3min of each banded distraction shown in video. 0:00-3:45 14-Day Mobility Challenge | 7 Green Lights | Day 13 Dynamic Warm Up: 5min Strength: 12min Close Grip Bench (3RM – Less than 10 reps past 50%) **Hand inside of gnarling NOTES: Why? Shifts emphasis from large muscle of the shoulders and back to […]

Explosive Strength Mobility: 4min 1:15-2:230 http://www.mobilitywod.com/daily/thursday-june-18th-2015/ Dynamic Warm Up: 5min Explosive Strength: 12min Seated Box Jumps (For max height, score total inches) Sit on box at knee height NOTES: Why? Removes stretch reflex, similar to a box squat. Working on explosiveness from bottom of squat position. How? Box Jump Technique – CrossFit Journal WOD “Snatch Chief” 5 […]

Max Effort Upper Mobility: 6min Use double LAX balls instead of foam roller. Coach Athletes through the Box Breathing for 6min. Coach “Breath in 1,2,3,4. Breath out 1,2,3,4” x10 breaths then move slowly down the T spine. To begin have Athletes put arms across chest. Coach them to grab MBs or number plates if needed. 0:00-2:50 http://www.mobilitywod.com/daily/friday-august-7th-2015/ […]

Dynamic Effort Lower Mobility: 6min 3min each side, hamstring flossing 9:05 – 9:50 http://www.mobilitywod.com/2014/07/quick-diagnostics-and-first-fixes-round-back-deadlift-set-up-pro-episode-73/ **we will repeat this mobility the next 3 weeks. Goal is to sit the femur into the hip socket, creating greater hip flexion for a better deadlift set up. Dynamic Warm Up: 5min Strength: 15min Deadlift (6×3 @ 75% 1RM) **Do not touch […]

Explosive Strength On a typical explosive strength day we would program in olympic lifting skill work in addition to a WOD. Today we will only complete the below WOD due to its complex nature and high volumes. Mobility: 8min. Coaches Choice, banded overhead and front rack bully. Spend all your time today on the rig. […]

Dynamic Effort Upper Mobility: 8min We will repeat this mobility for the next 3 week. The focus is on shoulder mobility from poor posture while sitting, standing, etc. If large class split into two groups. Group 1: “The Hook”, 2min each side. Group 2: Foam Roll Lat, 2min each side. 0:00 – 1:50 http://www.mobilitywod.com/daily/wednesday-july-22nd-2015/ Dynamic Warm […]