11/21 Mobility Monday

It's Mobility Monday! Today we are deadlifting, and even though it's a relatively light weight, we want to get our back and core ready to lift. Oftentimes, it's the lighter weights were folks get less focused on good mechanics and more focused on moving quickly that things go south. We want to keep the mechanics strong for the deadlifts today. You'll need your core and back muscles to help keep you in a good position for the pushups and for safe box jump landings. 
You'll recognize several of the mobility movements in today's video. We regularly do cat-cow and banded good mornings for our deadlift prep. Enjoy! 

Today's Workout
Gymnastics Pulling Progressions: 3 - 5 rounds not for time. Pick a pull-up, muscle-up, rope climb or T2B progression that challenges you. You can pick an item from different levels.

Level 1

• 10 sec flexed harm hang
• 5 horizontal ring rows
• ​3 rope foot wraps to standing

Level 2

• 3 negative pullups
• 3 muscle up transitions
• 1-12 foot rope climb

Level 3

• 3-5 strict pullups
• 2 muscle up attempts 
• 1-15ft rope climb  ​​

Level 4

• 3 weighted pullups
• 1-3 muscle ups
• 10 linked toes to bar

then,
CrossFit Games 11.2
As many rounds and reps as possible in 15Min of:
​9 Deadlifts 155/100 lbs
12 Hand Release Push-ups
15 Box Jumps 24/20 in
Today's workout is a classic CrossFit triplet. We are working core stability and hip strength and explosiveness. The rep scheme is low so you know you can do the movements unbroken or with a solid pace. It's a long workout, so don't go out to fast. Aim to complete each round in the same amount of time. Pacing is such an important strategy, and the "Go hard until I die" strategy will not serve you in this workout.