6/13 Mobility Monday - KIDS CAMP STARTS TODAY!

Today's Mobility Monday video is with Dr. Ryan DeBell of The Movement Fix. We are hosting a Movement Fix workshop with Dr. DeBell on September 17. We hope you all can join us! RSVP for the workshop here. 
Many of us complain about tight hip flexors and find that we have some restriction with hip flexion in our squat and toes-to-bar. Today in class you will do the assessment Dr. DeBell demonstrates in the video. This assessment will give you some real insight into what is limiting your hip flexion. For most of us, it's actually core awareness and core engagement that limits our ability to squat to full depth and perform toes to bar. If you don't pass the assessment, watch this video to improve your mobility. Your coach will lead you through hip mobility exercises in class today. 
​Today's workout is a CrossFit mainsite workout. This workout is a solid 12 minutes of work with no break. The middle 2 minute triplet of work is intended to test your ability to stay focused, committed, and moving. We are training endurance, power, stamina, and coordination with this workout. Good luck! 
Today's Workout 
Skill work: Toes to Bar
then, as many reps as possible of 

Level I
1 minute of hang squat cleans 25/15# dumbbells
1 minute of burpees
1 minute of toe raises 
2 minutes of hang squat cleans 25/15# dumbbells
2 minutes of burpees
2 minute of toe raises
1 minute of hang squat cleans 25/15# dumbbells
1 minute of burpees
1 minute of toe raises

Level II
1 minute of hang squat cleans 35/20# dumbbells
1 minute of burpees
1 minute of toes-to-bars
2 minutes of hang squat cleans 35/20# dumbbells
2 minutes of burpees
2 minute of toes-to-bars
1 minute of hang squat cleans 35/20# dumbbells
1 minute of burpees
1 minute of toes-to-bars

As Prescribed 
​1 minute of hang squat cleans 45/30# dumbbells
1 minute of burpees
1 minute of toes-to-bar
2 minutes of hang squat cleans 45/30# dumbbells
2 minutes of burpees
2 minutes of toes-to-bar
1 minute of hang squat cleans 45/30# dumbbells
1 minute of burpees
1 minute of toes-to-bar ​

WOD Notes and Scaling
The weight on the dumbbells has been decreased to keep the Level I & II athlete moving and ensure that movement mechanics are not compromised. During the hang squat clean, bring the dumbbells to the knee. Each rep begins from the knee or above. Reset back to that position and choose a weight that allows you to keep moving. For the toe raises, hang from a pull-up bar and pull the toes up as high as possible. If you are able to touch the bar with your toes, this is the prescribed movement.