MONDAY 130819 

Complete 3 Passes of the “Hurdle Ladder”
Pull-up Progression: 8,7,6,5,4 Strict Pull-ups

Rest as needed then,

Three “Training Rounds” of:
Front Squat 10 Repetitions
Handstand Walk Development

Attend the CrossFit Mobility Class

Note: The “Hurdle Ladder” is a brand new addition to our gym and was a special request by Athlete’s Jason Nee and Brad Spencer. Our Coaching Staff will be teaching the finer points of jumping technique during the warm-up. A “Training Round” is intended to focus on the development of new skills and the pursuit of virtuosity in others. Today, we strive for the development of our Handstand and the pursuit of virtuosity (Doing the Common, Uncommonly Well) in the Front Squat. Weight is a “Recovery Weight” based on the volume of last weeks programming. Notice that a “Training Round” is not a timed effort nor is weight prescribed.

Jessica Zovar – CrossFit Amundson Mobility Lead Instructor

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Greg Amundson and Jessica Zovar will be teaching a new CrossFit Mobility Class beginning tonight from 6:00 to 7:00 PM. This class will be at our new training center and Krav Maga Santa Cruz. Performance is what drives the human athlete, but the human athlete can be brought to an abrupt halt by dysfunctional movement patters and underlying restrictions in mobility, flexibility, mindset and improper breathing techniques. This class will enhance your CrossFit experience as well as aid you in sports ranging from marathon running to surfing. This is a specially designed class created by Greg Amundson and Jessica Zovar with input from Coach Mark Divine and Doctor Kelly Starrett. This class incorporates the Warrior Yoga method created by Mark Divine (former Navy SEAL and founder of SEALFIT) with the mobility, strengthening and stretching method created by Doctor Starrett (CrossFit Subject Matter Expert on Mobility Training) all seamlessly blended into a flow with the “still poses” of the foundational CrossFit movements. The result is a fast paced, challenging and fun class that will:

  • Prevent and rehabilitate sore and tight muscles
  • Overhaul your movement habits and instill proper CrossFit movement patterns
  • Quiet the mind
  • Increase circulation
  • Fix poor set-up mechanics that rob power, bleed force, and dump torque
  • Unlock reservoirs of athletic capacity you didn’t know you had
  • Utilize traditional Warrior Yoga poses
  • Develop strategies that restore function to your joints and tissues
  • Forge the Warrior Spirit and an indomitable mindset

CrossFit Mobility will improve Athletes strength, flexibility, recovery, joint stability and mental focus. Each class will offer an opportunity to balance the nervous system, connect to the breath and quite the mind while creating pliability in the muscles, tendons and joints. Great as a workout on its own, a pre-workout warm-up, or as a recovery class post workout, CrossFit Mobility classes will work to unwind the entire body, but will also focus on stretching and strengthening a specific part of the body each week, incorporating CrossFit foundational movements, alignment, body awareness tools and relaxation. The programming of the CrossFit Mobility class will compliment the programming of the CrossFit workout in the main gym. This class is highly recommended and free to current CrossFit Amundson members. We look forward to seeing you on the mat!

SCHEDULE:
Monday’s 6:00 – 7:00 PM at Krav Maga Santa Cruz
(Note: Krav Maga will now begin at 7:15 PM. Yogaeira is also part of the CrossFit Amundson Mobility Program. Please visit theYogaeira page for information on this exciting class and the weekly class schedule.)  

PRICING:
FREE to CrossFit Amundson Athletes. (PS: This means you gotta’ attend this class! No excuses!)