041612 WOD MONDAY

I OBTAINED QUITE A BIT OF NEW INFORMATION THIS WEEKEND AT THE CROSSFIT ENDURANCE CERTIFICATION IN FARMINGTON THIS WEEKEND. IT WAS QUITE HUMBLING TO BE MADE AWARE OF HOW INEFFICIENT MY RUNNING FORM REALLY WAS. WITH NO PAIN AND A 21:04 5K, I THOUGHT I WAS ALL SET. LITTLE DID I KNOW...

EVERYONE SHOULD BE PUMPED THOUGH. WITH THIS CLASS, I'LL BE TEACHING YOU GUYS NEW MOBILITY TECHNIQUES, PROPER RUNNING TECHNIQUE, RUNNING DRILLS, PRE-RACE FUELING HABITS, AND INJURY PREVENTION. LET'S GO!

WARMUP/MOBILITY:

SPEND 3-4 MINUTES OPENING UP YOUR HIPS THROUGH ABORIGINY STANCE AND DEEP LUNGES
PVC PASS THROUGHS X 10 (THIS WILL HELP GET THOSE ELBOWS NICE AND HIGH!)
BEAR CRAWL LENGTH OF THE GYM X 2 (ACTIVATE THOSE HIPS AND HAMS!)
CRAB WALK LENGTH OF THE GYM X 2 (OPEN UP THOSE HIPS!)
2 ROUNDS OF:
20 SECONDS OF AIR SQUATS (75% EFFORT) WITH 20 SECONDS REST BETWEEN

STRENGTH:

FRONT SQUAT 2-2-2-2-2-2-2

HIT FULL RANGE OF MOTION AND FOR GOD'S SAKE GO TO FAILURE!!!

POST-WOD

2 MORE ROUNDS OF AIR SQUATS (75% EFFORT) WITH 20 SECONDS OF REST BETWEEN



TOUGH MUDDER IS RIGHT AROUND THE CORNER FOLKS. LEADING UP TO THE EVENT AND THE 5K SEASON, WE WILL BE LEARNING A PLETHORA OF NEW RUNNING SKILLS!