3 Rounds for time of:
30 Wallball shots
30 Snatches (75/55)
Finish – Mobility WOD
Post loads and times to comments. Snatches are full “squat” snatches, the movement initiates below the knees. Compare times to crossfit.com from 081610.
Great news - CrossFit’s Subject Matter Expert on Mobility, Kelly Starrett, just started a blog on Mobility! He posts a daily “Mobility WOD”, that works on a separate area of the body. We do mobility drills about 5 out of 7 days in our group warm-up, and we’ve had great results in the form of increased performance, and more importantly, reduced injury, since we introduced these protocols in February of this year. Nearly all of these movements come from Kelly’s instruction on the CrossFit Journal, and I am not embarrassed to call them a junior version of what he prescribes here.
So here’s what we’re going to do, and here’s our September Challenge – we’re going to do Kelly’s Mobility WOD at the end of class 4 days a week in September. The September Challenge is for you to also do his Mobility WOD every day. How can I do this every day you ask? Easy, Kelly conveniently posts videos and explanations each day so you can do it at home, or in your office, or in your cube, or at school. This sounds like an arduous challenge, but I promise it’ll be less than 10 minutes a day, and the benefits of increased mobility make it worth the extra time – and a little extra pain.
A few logistical details – We’ll be one week behind, so for example tomorrow we’ll do his WOD from Wednesday, August 25. Make sense? We’ll occasionally modify his WOD if we need to, but we’ll try to stick to the designated days so we don’t favor movements. There will be a sign-up area on the GOALS/Warm-up whiteboard, kind of a pledge to give it a shot – who’s with me?
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