Mobility focus: better squats & pull ups
by Coach Cassie
This blog from my Colorado buddies at CrossFit Verve is a great one explaining how tight ankles relate to the progression of a good squat.
REMEMBER to take time before & after class to foam roll, mobilize, and take care of that bod! We have MobilityWOD posters hanging above the rowers with plenty of mobility exercises. And here’s another good MobilityWOD video to help you with today’s pull ups.
Kerry crushing 7a overhead squats
Today’s schedule
6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Raul
8p: Open Gym – Raul
Workout of the Day (WOD)
A. Strict press: 5-5-5+
B. Every 30 seconds –
Complete 3 burpees and perform max rep pull ups. Goal: complete 100 total pull ups. *Every 30 seconds perform 3 burpees, for the rest of the 30 seconds
perform as many pull ups as you can during the time period. At the next 30 seconds perform 3 burpees and then max pull ups and so on until you reach 100 total pull ups. Score is the time it takes to reach 100 total pull ups. Scale w jumping pull ups
And coming tomorrow…
A. Back squat: 5-5-5+
B. 6 rounds for time:
3 HIGH box jumps
6 ring dips
9 barbell roll outs