CFCody WOD

AMRAP 5: Buy-In: 600 Meter Run/750 m row 12 Deadlifts (185/135) 12 Lateral Barbell Burpees rest 5 minutes AMRAP 5: Buy-In: 400 Meter Run/500 m row 9 Deadlifts (225/155) 9 Lateral Barbell Burpees rest 5 minutes AMRAP 5: Buy-In: 200 Meter Run/250 m row 6 Deadlifts (275/185) 6 Lateral Barbell Burpees *The run is completed first and only once.  With the remaining time after the run, complete AMRAP with the remaining time.

PureFit WOD

AMRAP 5: Buy-In: 10 10m shuttle runs 12 single leg KB Deadlifts (6 each leg) 6 Burpees 12 weighted step ups rest 3 minutes AMRAP 5: Buy-In: 8 10m shuttle runs 12 single leg KB deadlifts (6 each leg) 20 single unders 12 weighted step ups rest 3 minutes AMRAP 5: Buy-In: 6 10m shuttle runs 12 single leg KB Deadlifts (6 each leg) 6 Burpees 12 weighted step ups   Mobility WOD: 1) Banded hip flexion and hamstring primer - this not only helps you get into the deadlift starting position, but actives the hamstrings for deadlifts and step ups.  Place medium band on the rack about a foot off the floor. Lie on your back on place band high in the hip. Scoot back to create tension.  Using your hands bring your banded side knee into your chest, relax and repeat 15-20 times.  Then do 15-20 hamstring lockouts(place opposite hand on banded side foot, keep thigh in chest, straighten banded leg as much as possible, relax. Repeat 15-20 times).  Switch sides. 2) Hamstring recovery with lacrosse ball - Place a lacrosse ball on a plyo box.  You are going to smash and floss the high hamstring with the lacrosse ball.  When you sit, you should feel a "sit bone" in your bottom called the ischial tuberosity.  Place the lacrosse ball in front of the sit bone while sitting. Smash by leaning side to side. Floss by bending and straightening the leg straight forward, leaning in and leaning out on the leg.  Move the lacrosse ball around the sit bone in a "smile" to smash/floss the hamstring insertions.  Spend at least 2 min on each leg.

CF Gymnastics is BACK tomorrow! We will be going upside down this month as well as doing some squatting on ONE leg. Mobility is an important part of what keeps us moving. If you haven’t taken advantage of our amazing mobility coaches

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