New You Challenge Day 04
Blue Titan Fitness & Self Defense – New You Challenge
Skill & Lecture
Q&A, Status Updates!
Mobility, R.O.M. & Movement Lecture
-What is ROM (Range of Motion)?
-Why do we work on Mobility?
-Important aspects for EVERY lift
–>Brace the Core
–>Breathing
–>Mid-line Stabilization
–>Glute Activation
–>Torque
–>Mechanics (Body Positioning)
–>Head, Shoulders, Hips, Knees, Ankles
-What is Pain v. Injury v. Discomfort?
–>Recognize, Report, Adjust!
-Resources
–>MobilityWOD.com
–>”Supple Leopard”
–>Yoga (Included with New You Challenge)
Skill Series:
Squat Series
–>Front Squat
https://www.youtube.com/watch?v=m4ytaCJZpl0
–>Back Squat
https://www.youtube.com/watch?v=ultWZbUMPL8
–>Overhead Squat
https://www.youtube.com/watch?v=i3VMBdEBB7c
–>Thruster
https://www.youtube.com/watch?v=aea5BGj9a8Y
Pull-up Review:
Last week we performed ring rows. This week we review the jumping pull up!
Jumping Pull up:
https://www.youtube.com/watch?v=ksKt1TpAzk0
Warm-up
Blue Titan CrossFit Standard (No Measure)
Range of Motion & Blood Flow Drills:
– Jog, Knees up, Butt Kicks
– Shuffle, Carioca, Backwards
– Bear Crawl, Crab Walk
– Lunges, Stretch Kicks
– Inch Worms, Broad Jumps
– Jumping Jacks, Quick/Slow Feet
– Burpees, Push ups, Air Squats
Group Stretch & Athlete Specific Stretch
Skills & Drills
Front Squat Practice
Thruster Practice
–>Scale Options: Kettlebell Thruster
Jumping Pull up Practice
WOD
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Note notifications!
Mobility
Shoulder Mobility!
What is Foam Rolling and Practice