Warm Up and Mobility
OLY Warm Up/Skill (Sn pull+H+Sn) x 3 (1+1+1) x 3 Snatch 3 x 2 Strength Front Rack Lunges ( or KB lunges) 2 x 10 Front Squat 3 x5 (Climbing) “See you in Hell” AMRAP 14 5 x Pull Ups 10 x Push Ups 15 x Air Squats (shorter version of CrossFit benchmark “Cindy”) Mobility CrossFits 10 General Physical skills are Cardiovascular respiratory endurance, stamina, strength, flexibility, power, speed, coordination, balance, agility and accuracy. It is important to train all 10 however, there is only one on this list that has the ability to affect all 9 others. Flexibility. Or more importantly Mobility. Recently our programing has us finding our 1 rep max lifts. Some of you may be thinking that it is a lack of strength that is preventing you from some higher numbers but have you thought maybe its a lack of mobility? More often than not our lack of speed under the bar due to poor range of motion is what is actually keeping you from making that lift. Increasing the ROM in our tight shoulders, hips, wrists or ankles is not something that will happen over night. Daily mobilization is what will lead us to a greater ROM and ultimately better form and bigger numbers. In the past few years I have had many athletes ask me what they can do to get a better squat, a better front rack position or depth in the OHS. 9 times out of 10 my answer is mobility. There is no magic cure. You just need to put in the work. Something that I know you Rail Trailers have no problem doing! So come in a little early or stay a little late, grab a lax ball, band, or just pop a squat and start mobilizing! ~ Sarah B
