10 day Mobility Challenge D1

 In Crossfit


CrossFit Cirencester – CrossFit

Alongside our normal programming, I have programmed a series of mobility drills to target the archetype dysfunctional stiffness

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General Warm Up (No Measure)

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps

Shakiera

Shoulder Taps & Lat Flex

Torso Rotation

Hip Circles

Knee Circles

Iron Cross

Scorpion

Monkey Pose

Spider

SLB

Cossaks

Grind

Mobility

10 minutes:

Test ROM for flexion at the hips.

Floss hip laterally, working end range of movement, internal & external rotation of the femur

Tack Glute Medius & Minimus, 20-30 reps

Tack Hip joint capsule (Rainbow of Joy), 20-30 reps

Re-Test Hip Flexion

Hang Squat Clean (Warm up then: 3-3-3-3-3 increase each set)

Perform a Squat Clean from a hang position (just above knees)

Burpee (5 mins practising burpee variations. )

Feet together

Wide stance

Single leg

Metcon (Time)

5 Rounds For Time:

12 Alternating Overhead Lunges (20/15 plate)

12 Burpees

RX+: (25/20), Burpee Bar Taps

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