1/25 Mobility Monday - HAPPY BIRTHDAY DARA!

Today's Mobility Monday video is with our very own Coach Noah. Last summer Coaches Jon and Noah attended specialized CrossFit training in mobility. We are excited to have such specialized expertise on our coaching staff. We hope you appreciate it, too. 
Today we are getting heavy with our squat cycle and doing some brand new movements with the dumbbells. We've been introducing you to the concept of choosing your load, and doing the movements for quality rather than speed. I'm sure you'll agree, you still get a hell of a workout when picking your own load. Some workouts are important to have a prescribed weight, so you can have a benchmark and something to shoot for. For many of our workouts, however, working for load, or a percentage of your 1RM or bodyweight allows you to perform the movements better, thus improving your accuracy, with intensity. 
Today's Workout
Strength: Burgener Back Squat Week 4
10 reps@70%1RM
8 reps@75%1RM
6 reps@80%1RM
4 reps@85%1RM
3 reps@90%1RM
Metabolic Conditioning
2 Rounds for Max Reps
Pick your load
1Min Dumbbell Ground to Overhead
1Min Burpee
1Min Dumbbell Deadlift
1Min Burpee
1MIN Dumbbell Press, Push Press, Push Jerk
1Min Burpee
1Min Dumbbell Dead animal crunch
1 min rest 
Movement Tips:
The Dumbbell Ground-to-Overhead is executed by bringing a pair of dumbbells from the ground to overhead, pausing in the rack position. The most efficient method is the clean and jerk, but you may find yourself doing a clean and press or clean and push press as the repetitions add up. 
The Dumbbell Deadlift starts at standing with a dumbbell in each hand. Bend at the waist until the dumbbells are below your knee, then bend the knees until the dumbbell contacts the ground (t is helpful to hold the dumbbell toward the back of the handle rather than in the exact center, allowing only the front 'bell to touch the ground). Return to standing. This is one rep 
The Dumbbell Press, Push Press, Push Jerk Combo is one of each move, performed in sequence, taking a pair of dumbbells from the shoulder to overhead. The Press involves only shoulder extension and elbow extension. The Push Press uses assistance from the legs to start the dumbbell upwards. Dip vertically and extend the hips forcefully to drive the dumbbell overhead to lockout. The Push Jerk uses the same dip and hip drive to send the dumbbell overhead, quickly followed by another dip to achieve lockout. 
Dead Animal Crunch is executed laying on your back. With arms and legs straight in the air (90 degrees to the ground, like a dead cartoon animal), "crunch" by pressing your dumbbell straight to the ceiling above your nose. 

HAPPY BIRTHDAY DARA!

We hope your special day is filled with love, laughter and perhaps a few burpees!