Today's Mobility WOD is all about the shoulders. We have been programming more overhead dumbbell and kettlebell movements (thrusters, presses, man-makers) and all of our coaches are noticing missing range of motion and loss of midline stability as we take weight overhead.
When we take weight overhead we need to be able to stabilize our core, have active shoulders and straight arms. Take a look at the images below. If you don't look like the first one , you have some work to do.
One of the 10 General Physical Skills we work to develop in CrossFit is flexibility, which is defined as maximized range of motion of a joint or muscle group. Flexibility can be developed through training, and that's what we do every time we lead you through mobility exercises. We know it's not particularly fun or exciting to train our flexibility. However, being able to move better will allow you to be faster and stronger with less effort. That's sounds exciting to us!
We are finishing our Power to the People deadlift cycle this week. Be ready to retest your deadlift max on Monday. POWER TO THE PEOPLE!
Power to the People Deadlift Day 11
Set 1 = 5 reps at 50%
Set 2 = 5 reps at 60%
Set 3 = 5 reps at 65%
Set 4 = 5 reps at 60% + 50lbs
Set 5 = 5 reps at 90% of set 4.
as many rounds as possible in 10min of:
10 walking lunges - holding a PVC pipe overhead
10 Lateral Jumps 12”
Dec 5-9 - Podium Week
Dec 5 - FREE AED Training
Dec 9 - Bring a Friend Day
Dec 17 - Reindeer Games Holiday Potluck Party
Dec 23 - 6, 9 and Noon classes only
Dec 24-26 Gym is Closed
Jan 2 - Gym in Closed
Jan 13 - Feb 3 Row'd Royalty
Feb 17 - March 3 - THE OPEN
March 6-11 - Femme Fatale Week
Record your WOD on Beyond the Whiteboard.
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