Open the Hips from CrossFit Invictus (via Kelly Starrett). I see a lot of mobility work at CFO, web but probably not enough hips work. The hips are very tough to mobilize with a foam roller or a band – you gotta bust out the lacrosse ball and start smashing. I highly recommend mobilizing the hips on the days that we do Olympic lifts and the days that we squat. Which is pretty much everyday.
CFO will bust out the wiffleball set on Saturday after the 10am WOD. 10am will be a snatch/WB WOD – then we’ll knock around some plastic.
The WOD today has a row. We don’t row enough, website and we only have 3 rowers. We’ll do this one in waves, 3 athletes will start and then 5 minutes in the next three will go and so on.
Workout of the Day
Clean and Jerk
Spend 15 minutes and build to a heavy single.
20 Shoulder to Ovehead 135/95
30 Squat Cleans 135/95
40 Burpees over the Barbell