Easy Techniques to Improve Mobility and Prevent Injury
Saturday, September 20th @ 10am
Vagabond CrossFit
● Difficulty reaching overhead, pain when squatting, can’t touch your toes? If you answered YES to any of these, this inservice will help. Decreased shoulder and upper back mobility as well as tight hips and ankles are common in many people and can greatly reduce one’s ability to safely perform everyday functional movements and can limit higher level athletic performance, such as CrossFit.
● In this free 1-hour inservice, you will learn how to improve common shoulder, upper back, hip and ankle mobility issues using dynamic and static stretching techniques, foam rolling and corrective exercise techniques.
● A joint by joint approach will be used to teach simple but practical exercise techniques that can be performed anywhere.
● Space is limited to 15, please contact Kevin to register.
● Inservice by Sarah Anestam, MS, PT, co-owner of Functional Fitness and Physical Therapy, LLC, in North Easton.
*Vagabond Yoga Class on Wednesday, September 17th @ 7:35 pm*
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of dynamic prep movement
+
3-5 minutes of the following:
run 100 meters
5 face pulls
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Press Intense/Upper Body Pull/Single Leg + Upper Body Push/Upper Body Pull/Core
A1. DB Strict Shoulder Press @ 41×1, 5 reps x 3 sets, rest 1 minute between sets.
A2. Strict Supinated Pull-Ups, 6-10 reps x 3 sets, rest 1 minute between sets.
People can scale to negative supinated pull ups, 1.1.1.1 x 3 sets, rest 1 minute
A3. DB Box Step-Ups @ 11×1, 8/each leg x 3 sets, rest 1 minute between sets.
B1. DB Tricep Extensions @ 30×1, 8 reps x 3 sets, rest 1 minute between sets.
B2. DB Single Arm Carry x 100 Meters(50 Meters One Way/50 Meter Back) x 3 sets, rest 1 minute between sets.
B. Fitness Phase
Upper Body Press Oly Style+ Upper Body Press /PC+ Single Arm/Carry KB or DB
A. Snatch Push Press, 4 sets of 4 reps, rest 2 minutes between sets.
Work on Positioning Overhead
B. On the Minute, Every Minute x 10 Minutes of the following:
Odd Minute: Pendalay Barbell Row, 6-8 reps
Even Minute: 5-6 Strict Chest to Bar Anyway Pull-Up or 6-8 Strict Pull-Ups or 8-10 Ring Rows
C1. DB Seated Single Arm Press @ 22×1, 6/each arm heavy x 3 sets, rest 1 minute between sets.
C2. DB Tricep Extensions @ 30×1, 8 reps x 3 sets, rest 1 minute between sets.
C. Competition Phase
Bend Intense + Oly Pulls + Front Squat Mod + High Aerobic Efforts
AM Session
A. Snatch Grip Deadlift(+1 rep) + Power Snatch(+1 rep) x 4-5 sets, rest 2 minutes between sets. Use 80% of best 1 rep max power snatch.
B. Mid-Hang Muscle Snatch, 3 reps x 6 sets, rest 2 minutes between sets.
Weighted will be limited because of movement, focus on speed of the barbell overhead ands turn-over
C. Front Squat Moderate of the following:
55% x 5 reps @ 22×1
60% x 5 reps @ 22×1
65% x 5 reps @ 22×1
+
Rest 3 Hours
+
PM Session
3 Sets of the following @ high aerobic effort:
25 Wall Balls
15 Burpees
4-5 Muscle-Ups
25 Wall Balls
15 Burpees
Rest 5-6 minutes between sets
Pace Yourself and Know Yourself
Scale Down Reps Accordingly, if you are dropping wall balls more than once
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