by Andrew B
Notice the angle of Kira’s ankle?! Where do you stack up? Would having the flexibility pictured above allow you better squats? Better wall ball? Front squats? Cleans?
Would you have as many foot, knee, and hip issues if you also had adequate strength/stamina/endurance through that range? Check out the links at the bottom for more.
CrossFit WOD for Tuesday 13SEP2016
back squat 5x5x75 or 2 to 5kg heavier than last week, then
(Fitness / Performance)
tabata (20sec work/10sec rest, for 8 rounds) intervals of:
– air squats / bottom-to-bottom squats
– pushups / triangle pushups
– hanging leg raise / L-sit hanging leg raise
– burpees / wide-grip pushups
– bent over rows 20/15kg / 50/35kg
Rest 60 seconds between exercises. Post all 5 scores to whiteboard.
50 of each for time:
– slam ball
– single-arm plank
– pullup/row variation
– walking lunge
Endurance Club WOD – Meet at SU Track at 6:30pm!
3 sets: (400m, 200m) with 2min rest between reps & a full recovery (5 min) between sets.
Workout Details: Run 400m very fast, rest 2min, sprint 200m, rest 5min, repeat for a total of 3 sets.
Workout Pacing: Target a 400m pace that is slightly slower than your 800m GOAL pace. Target a 200m pace that is slightly faster than your 800m GOAL pace. If you are unsure of your 800m goal time, select a pace that is between your mile PR time and your 400m PR time.
SU Track Details: Start at 600 mark, run fast from 600m to 200m, rest at there, then sprint from 200m to finish. Use the 5 minute rest interval to walk back to the 600m mark.
+ Self Assessments Worth Correcting- Part 2, Ankle Mobility – Juggernaut Training Systems
+ Ankle Mobility Exercises to Improve Dorsiflexion – Mike Reinhold
+ Fix Your Feet – Mobility, Strength, and Flexibility Exercises for Foot and Ankle Health – GMB Fitness