Gymnasty Mobilenasty

Thursday Feb 22 2018

Tonight is the first CrossFit Open WOD announcement a.k.a 18.1!!!

We are brining back mobility Thursday for the five weeks of the open.  Mobility is something you should be doing on your own all the time, but for these five weeks we'll be programming it into our routines.  So get in and be one with your mobility.

Quick reminder on when you'll be able to do the Open Workouts:

1) Thursday Night Lights - Immediately following the WOD announcement (approx.7pm)
2) Friday All  Day - The Open WOD will be our WOD; 5:15am, 6:15am, 8:15am, 9:15am, 11:30am, 12:30pm, 3:15pm, 4:15pm 5:15pm
3) Sunday - 11am-1pm 
4) Monday - During open gym only and you will need to bring your own judge  
Happy 2018 Open!!
1.) Gymnasty Mobilenasty
7 min cap:
30 Chest to Bar Pull-ups
30 Burpees
12-15 minutes (3 min per leg)
Partner Quad Smash
7 min cap:
3 rounds
5 Muscle Ups
30 Abmat Sit-ups
12- 15 minutes (3 min per side)
Piriformis Smash
Pec Smash
7 min cap:
Walking Lunge
Handstand Push-ups
Remainder of Class
Shoulder Smash/Lat Smash
Note: all Partner mobility can be done individually as well
*2.) 5 Split Jerk every 2 minutes for 10 minutes @ approx 60%
Note: cycle 
*3.) 1 Snatch Extension->1 Snatch EMOM for 10 minutes @ approx 80%
*4.) 5 rounds 
20m Handstand Walk
10 Triple Unders 
*5.) 12 minute AMRAP
20m Sled Push 45/25lb
10 Rope Pull-ups 
*6.) 3 rounds
25 Hip Extension
15 Bent Over Dumbbell Row 
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Work wod with nick and joe
Chit chat and some mobilization
💯 felt great to be back. OPEN!!!
276 reps 18.1
love mobility days!
Chit Chat ... and some mobility
Studying for Calculus Quiz
Good stuff 🔥
So mobile
good stuff. Guess I should be doing this stuff regularly, huh?
Made Lauren cry
Present and mobile