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!

Summertime Challenge – Week 1

Skill/Strength: Strength
3 x 5 @ 70% of 1RM
Add 5 lbs to last completed set

WOD: Conditioning

4-Minute AMRAP with Bonus Time

Round 1
20 Box Jump Overs at (30/24″)
15 Toes to Bar
10 Clean & Jerks 155/105#) lbs.

20 Box Jump Overs
15 Toes to Bar
10 Clean & Jerks (185/125#)

20 Box Jump Overs
15 Toes to Bar
10 Clean & Jerks (205/145#)

20 Box Jump Overs
15 Toes to Bar
AMRAP Clean & Jerks (225/175#)

Complete as many reps as possible within the time allowed. If the athlete completes the round before the 4 minutes is up, the athlete earns another 4-minute time extension and immediately starts round 2. The athlete then has until the clock hits 8 minutes to complete round 2, and if round 2 is completed before the 8-minute mark, the athlete will earn another 4 minutes. If the athlete finishes round 3 before the 12-minute mark, they will earn a final 4-minute time extension. If the athlete reaches the clean & jerks in the 4th round the athlete will perform AMRAP clean & jerks until the workout is over at 16 minutes. See details for each level.

Finish: Recovery

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