All Posts
14.5 - Quick and effective warm up
4 rounds: 5 hanging pull throughs 10 primal pull throughs 3x10 second goblet squat hold
14.4 Quick and Effective Warm Up
4 rounds: 10 straight leg raises each leg 10 crab walk rocks 10 lateral lunges 10 primal pull throughs with feet together
Rolling out your psoas - Good idea? With Special Guest!
The psoas muscle, in my experience, can be a problem, but it is NOT the only source of low back pain or abdominal pain. There are a number of organs that lie in front (anterior) of your psoas that can make it hard to get to. Many of these structures can also lead to...
14.3 - Quick and effective warm up
Here is our take on how to warm up and get the blood pumping for 14.3 so you hit the ground ready to go. 4 rounds (not for time): 30 single unders/alternating step 10 straight leg raises each leg 10 glute bridges 6-10 light deadlifts This is also a great way to cool...
14.2 Warm up
Here is our take on how to warm up and get the blood pumping for 14.2 so you hit the ground ready to go. 4 rounds: 10 ring rows 10 primal pull throughs 10 lateral lunges First round: lateral lunge with PVC on back Second round: lateral lunge with light kettlebell...
14.1 Warm up
Here is our take on how to warm up and get the blood pumping for event 1 of the 2014 crossfit open, aka 14.1, so you hit the ground ready to go. 10-15 minutes of: 30 single or double unders 10 primal pull throughs 10 glute bridges 5 light power snatches Now go get...
Day 30: Full body prep #2, Cody and Ryan's Favorites
Day 30: Full Body Warm Up #2; Ryan and Cody's Favorites For Day 30, perform the following for 15-30 minutes: 10 Glute Bridges; 2" hold at top Handstand Walk Drills Goblet Squat; 30" hold Pull Up Hang; 20-30" hold Want better shoulder mobility?...
Day 29: Full Body Prep #1
Day 29: Full Body Prep #1 Need more hip and low back mobility? Start with Day 1 of our Hip/Low Back Mobility Program for free: Welcome Welcome to Day 29 of the 30 Days of Warm Ups and Movement Prep. Today we will be working on full body prep that you can...
Day 28: Improve your Thruster
Day 28: Improve your Thruster Want better shoulder mobility? Download Day 1 of our Shoulder Mobility Program for free: Welcome Welcome to Day 28 of the 30 Days of Warm Ups and Movement Prep. Today we will be working on improving your positions in the...
Day 27: Hip Mobility for Toes to Bar
Day 27: Hip Mobility for Toes to Bar Need more hip and low back mobility? Start with Day 1 of our Hip/Low Back Mobility Program for free: Welcome Welcome to Day 27 of the 30 Days of Warm Ups and Movement Prep. Today we will be working on hip mobility for...
Day 26: Overhead Lock Out Mobility
Day 26: Overhead Lock Out Mobility Want better shoulder mobility? Download Day 1 of our Shoulder Mobility Program for free: Welcome Welcome to Day 26 of the 30 Days of Warm Ups and Movement Prep. Today we will be working on your overhead lockout mobility....
Day 25: Improving Your Squat Mobility
Day 25: Improving Your Squat Mobility Need more hip and low back mobility? Start with Day 1 of our Hip/Low Back Mobility Program for free: Welcome Welcome to Day 25 of the 30 Days of Warm Ups and Movement Prep. Today we will be working on your squat...
Day 24: Ring Row, Primal Crawl, Turkish Get Up
Day 24: Ring Row, Primal Crawl, Turkish Get Up Want better shoulder mobility? Download Day 1 of our Shoulder Mobility Program for free: Welcome Welcome to Day 24 of the 30 Days of Warm Ups and Movement Prep. Today we will be working on ring rows, primal...
Day 23: Shoulder Mobility and Muscle Ups
Day 23: Shoulder Mobility and Muscle Ups Want better shoulder mobility? Download Day 1 of our Shoulder Mobility Program for free: Welcome to Day 23 of the 30 Days of Warm Ups and Movement Prep. Today we will be working on shoulder mobility and muscle ups....
Day 22: Hip Flexor Mobility, Rotational Stability, and Agility Drills
Day 22: Hip Flexor Mobility, Rotational Stability, and Agility Drills Need more hip and low back mobility? Start with Day 1 of our Hip/Low Back Mobility Program for free: Welcome Welcome to Day 22 of the 30 Days of Warm Ups and Movement Prep. Today we will...