1/13/15 Mobilize.Lift.WOD.

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The “at-home-crossfit-program” is LIVE! We want to give all your friends an opportunity to start doing CrossFit under the guidance of CrossFit Rampage while at their own homes! This is the great response follow-up to all your friends who say they must get in shape before starting. HERE, let us help you with that! Check out the Couch to CrossFit 2016 here. 

Warm Up:

Row, Air Dyne, or Jog inside x 2:00
10ea Dynamic Grasshopper
20 Mtn. Climbers
5 Inchworms
10 Hollow Swings
10 Kipping Leg Raises
Bamboo Burgner Warm-Up (video)
4 reps each^

Skill, Strength, or Mobility:

MOBILITY

-Ankles-

1 Minute Each Leg, Band Assisted Distraction (video)

-Hips-

2 sets:
A1) 15 x S2S leg swing (Immediate Transition left to right)

A2) 15 x F/B leg swings(Immediate Transition left to right)

A3) 1min ea. Leg, Band Assisted Hip Distraction (video)

-Shoulders-

2 x 15 Pushup to D.Dog (1 minute rest)

STABILITY

-Ankles-

2 x 10ea. Eccentric Dorsiflexion (video)

-Hips-

2 x 10ea, Single Leg Stiff Legged Deadlift (16/12kg) (Immediate transition left to right)

-Shoulders-

Accumulate 2:00 OH BB Hold, 100% of 1rm strict press.

WOD:

Pt.1
E2Min x 8 minutes: (4 sets)
Complete 4 power Snatches

Fitness: 4 singles with technique focus (hang, or floor)
Performance: 4 TnG

Pt.2
Fitness:
4rds for time,
5 Hang Power Snatch (95/65)
15 Wall Balls

Performance:
4rds for time,
5 Power Snatches (115/80)
15 Wall Balls (20/14 @10′)
30 Double Unders