Thursday 160414

Amber

Amber

Save The Date: April 23rd 10a-1200: Movement and Mobility Seminar..
23 April 2016 from 1000-1200 hr at Letrono CrossFit. Come learn how to improve your positioning in all movements and increase your mobility .
Taught by: Coach Taylar Ngo & Jason Prince
Free to LCF Athletes

Dynamic Warm-Up – Mobility
Prepare for..

WOD:
A.”Annie Lunges”
25 Weighted walking KB Lunges Green/purple Purple/Blue Blue/yellow
50 40 30 20 10
Double Unders & Sit ups
25 Weighted walking KB Lunges

COOL DOWN/RECOVERY:

*Scale weight of movement as needed for progression and smooth speed through  A.  Ask your coach for help.

B. MWOD: Legs
Couch stretch, lacrosse ball smash, partner smash, foam roll

Competitors or athletes wanting to improve your Fitness level:   Active Recovery Day or do MWOD.

C.
Mobility and Maintenance
* Complete MWOD

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
* Get out of the gym and go play..

 

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