6/6 Mobility Monday

​Today's Mobility Monday video features Dr. Ryan DeBell of The Movement Fix. We are hosting a mobility seminar with Dr. DeBell on Saturday, September 17. We hope you join us. 
Today's workout, with it's hang squat cleans, demands good hip mobility in order for you to receive the clean in a strong and stable squat. In addition to couch stretch and banded hip mobility, try the lateral lunge mobility Dr. DeBell shows in today's video. 
The hang squat clean is a great variation of the clean because it teaches you how to quickly and explosively pull yourself under the barbell. The intention of today's workout is to give you plenty of opportunity to practice getting under the bar. It's not uncommon, as a new CrossFitter, to have a strong power clean, and have some challenges receiving the barbell in a squat. We want you to develop your squat clean skill today. Being able to quickly and accurately reverse hip direction is a terrific general physical fitness and athletic skill that transfers to many sports and outdoor pursuits. Good luck! 
Today's Workout 
Shawn's Hammer
20 min to establish 1RM hang squat clean
Them, for time:
Row, 500 m
-- then --15-12-9
Chest-to-bar Pull-ups
Hang Squat Cleans @ 75% of today's 1RM
-- then --
50 Double Unders
Compare to July 22, 2014 ​