This program combines both the One More Rep supplemental exercise program along with the Meaningful Mobility program.
3 days per week you have a couplet of exercises to address the "shortfalls" of typical CrossFit programming - focusing more on unilateral, rotational and lateral activities as well as carries, get ups, and balance activities.
Every day you will have a 15-20 minutes structured daily mobility routine to address mobility in your spine, shoulders, and hips.
FeaturesDaily Mobility Routine
A
Perform this circuit x 3, all very slow and controlled movements as seen in the video Quadruped Spinal CARs x 5 reps each direction Quadruped Hip Extension Holds x 5 reps each side Sidelying Thoracic Rotation x 5 reps each side Seated Shoulder CARs x 3 reps each side
Circuit
A
10:00 warm up - athlete's choice - spend some time on the rower or bike as well as with some bear crawls to wake things up a little bit, but essentially just get 10:00 of consistent movement in 5 rounds through 50' lateral bear crawl kettlebell pull through (go heavy here) - 25' each direction 10 split stance KB deadlifts (5 each side) - go heavy here 20 medicine ball Russian twists (slow and controlled, don't just rip through) Finisher: 10:00 banded march with medball carry (break this into as few sets as possible)
Daily Mobility Routine
A
Perform this circuit x 3, all very slow and controlled movements as seen in the video Cervical CARs x 3 each direction Kneeling Thoracic Rotation x 5 reps on each leg, each side Scapular CARs x 5 each direction, each side 90/90 Hip Mobility with Full Opening x 3 each direction
A
Czech Get Up.
5 x 2
B
KB rotational clean
5 x 6
Daily Mobility Routine
A
Perform this circuit x 3, all very slow and controlled movements as seen in the video Forearm Bear Breathing x 5 big inhale/exhales Kneeling Against Wall Thoracic Rotation #2 x 5 each side Standing Hip CARs x 3 each side Prone Shoulder CARs x 3 on each side
Daily Mobility Routine
A
Perform this circuit x 3, all very slow and controlled movements as seen in the video Bear Position Spinal CARs x 3 each direction Blocked Standing Shoulder CARs x 3 each side Quadruped Hip CARs x 3 each side Soft Roll x 3 each direction
A
Single Arm Lat Pulldown.
12, 10, 8, 8, 8
B
Kettlebell Bird Dog Row
5 x 8
Daily Mobility Routine
A
Perform this circuit x 3, all very slow and controlled movements as seen in the video Brettzel x 3 reps on each side Upper Thoracic Extension on Bench x 8 reps 90/90 Hip Mobility ENG x 3 each side 90/90 Hip Lift Breathing x 5 big inhale/exhale
Daily Mobility Routine
A
Perform this circuit x 3, all very slow and controlled movements as seen in the video Sidelying Thoracic Rotation x 5 each side Single Leg RDL x 6 each side Prone Swimmer x 5 reps 90/90 Hip Mobility with Half-Opening x 5 reps each side
A
Landmine Single Leg Deadlift
10, 8, 6, 6, 6
B
Suitcase Carry.
5 x 200
Daily Mobility Routine
A
Perform this circuit x 3, all very slow and controlled movements as seen in the video Standing Spinal CARs x 3 each direction Kneeling Against Wall Thoracic Rotation #1 x 5 each side Standing Shoulder CARs with Band Tension x 3 each side Standing Hip CARs x 3 each side
When you join a team you’re getting more than programming, you’re joining an online community.