Mobility Workshop

Mobility Workshop
Mobility is a broad concept that comprises joint range of motion (ROM), muscular tension, soft tissue and joint capsule restrictions, adhesions, tendon resilience, neuromuscular coordination, proprioception, the biomechanics of positioning, and knowledge of the proper form for a movement. It includes stabilization, too, created by muscular balance and strength–particularly core strength to protect the spine–and ligament tautness.

What does mobility have to do with CrossFit?

Mobility exercises help us move our limbs through their full range of motion, eliminating restrictions and improving our ability to attain optimal positioning during movements. Increased mobility means reduced injury, greater ability to achieve proper form in the set-up and to sustain better form during a movement which, we know, translates into greater power output and more productive workouts.

What is the difference between stretching and mobility?

Stretching only focuses on lengthening short and tight muscles. Mobilization, on the other hand, is a movement-based integrated full-body approach that addresses all the elements that limit movement and performance including short and tight muscles, soft tissue restriction, joint capsule restriction, motor control problems, joint range of motion dysfunction, and neural dynamic issues. In short, mobilization is a tool to globally address movement and performance problems.

Why joint mobility is so important?

Easy answer- it’s important because you perform better in life!

5 & 10

Skill/Strength: Conditioning
10 min EMOM
5 Burpees
10 KB Swings

WOD: Conditioning
5 min AMRAP
3 Squat Clean Thruster (155/105#)
5 Chest to Bar Pull Ups

Rest 3 Min

5 min AMRAP
3 Squat Clean Thruster (135/95#)
5 Chest to Bar Pull Ups Rounds in 5 Min

Finish: Midline
50 KB Twists

Weekend WODs

WOD: Conditioning
A few WODs you can do at home…

For Time:
Run 1 mile in the snow
10 push-ups every 1 minute

For Time:
10-9-8-7-6-5-4-3-2-1
Burpees
Sit Ups

For Time
21-15-9
Handstand Push-ups
Chair Dips
Push Ups

2 minute max push UPS
1 minute break
2 minutes max sit ups
1 minute break
2 minute max squats

For Time:
250 Air Squats

For Time:
100 Burpees

Down and Back

Skill/Strength: Skill
Handstand Push Ups (HSPU)
Progressions
Strict
Kipping

WOD: Conditioning
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Hang Power Snatches (105/75#)
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Toes 2 Bar
-then-
800m Row/Run

Finish: Midline
40 Windshield Wipers

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