5/16 Mobility Monday - Happy Birthday Coach Heidi & Noah!

Do you have full range of motion about your hip joint? Try Star's test today before you deadlift. Do you overextend your spine to seek out tension in your hamstrings? Normal and functional full range of motion is, with a braced and neutral spine, being able to bend over and grasp your barbell with straight legs and a FLAT BACK. Can you do it? Better get cracking on your mobility homework.
Today's workout is heavy. The stimulus is all about pulling something heavy off the floor and putting something heavy overhead. You will use TWO BARBELLS for today's workout. It's a 5 min AMRAP and thus the stimulus is fast. That's right! Two barbells, fast and heavy, it's a CrossFitters dream workout. Good luck! 
Today's Workout 
​Gymnastics pressing progression: 3-5 rounds for completion 

​Level I
5 downward dog handstand pushups (HSPU)

​10 second ring support hold

5 pistols each leg with a box​

​Level II
​3 strict partial range of motion (ROM) HSPU
​
10 second dip support hold 

5 pistols each leg with bands​

​Level III
​3 strict full ROM HSPU

​
3 strict ring dips


5 pistols each leg

​ Level IV
5 Kipping HSPU


​
5 kipping ring dips
​
5 weighted pistols each leg

then, 
As many rounds and reps as possible in 5 min of: 
3 Deadlifts 275/205
7 Push Press 115/75
Do this workout as Rx'd and your score is used by Beyond The Whiteboard to determine your Fitness Level. ​

Happy Birthday Coach Heidi & Noah! 

We wish you both lots of love, laughter, good food and some heavy deadlifts on your special day!