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18
10
2016

Wed 19/10/16 – Strength and Mobility @ CrossFit SFS

By Scotty 0

All about mobility & squat technique today at CrossFit SFS

SQUAT MOBILITY
*start bottom of body to top

3mins on BANDED ankle/calve/soleus distractions
3mins banded hip flexor stretch
3mins sit at bottom of squat
1min on 1min off 1min off pancake stretch ( https://www.youtube.com/watch?v=kyp3kKDy_iU )
1min on 1min off 1min on frog stretch ( https://www.youtube.com/watch?v=DkeJ17kps1c )
90sec each side banded/distraction stretch (https://www.youtube.com/watch?v=juZUwTUb9Lw )
3min thoracic roll out over deadball/roller/wall ball
1min shoulder pass thuru’s
5mins to repeat any stretch athletes want to repeat

SPEED
5 races each NFL pro short shuttle https://www.youtube.com/watch?v=2Xb6jZZPPx8

STRENGTH 1

12mins OHS 1, 1, 1, 1, 1, (from 85%)

STRENGTH 2

12mins Front squat 1, 1, 1, 1, 1 (from 85%)

STRENGTH 3

12mins back squat 1, 1, 1, 1, 1 (from 85%)

author: Scotty

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