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Mobility, Endurance and Plyometrics
An unusual and effective combination of movements
Team! We are taking a trip outside of our comfort zones today because this is where fitness magic happens! This sinple combination of movements was inspired from the CrossFit archives and is great for muscular strength, joint mobility, heart health and your nervous system. It can be done with or without any equipment depending on your fitness level and availbilty of barbells and dumbbells. Enjoy! -Carla
Many athletes - at all levels - can be a little intimidated by movements that require balancing weight overhead. These movements are complex and require balance, mobility, core stability, and strength. So before you pass on this one, consider this: The magic happens when you venture outside of your comfort zone. If you want to level up your fitness, these movements will take you there!
This workout can be done without weight using household items such as a broomstick and a can of beans or a shoe. So no excuses today, my friends! Performing these movements without extra load is a win - performing them WITH weight is a bonus!
TABATA 20 seconds of work, 10 seconds of rest x 8 rounds (4 minutes)
Perform each movement in sequence until you have completed 4 rounds of the two movements.
Watch the videos and select your movement options:
Overhead squat or… (barbell or broomstick/PVC pipe)
Single-arm overhead lunge (single dumbbell or light object)
Take 5-10 minutes to select your options and your weights. Select a light to moderate weight where you can confidently do 10 repetitions unbroken. All movements should be performed unbroken. This is a “sprint” type workout that has a short duration and moderate to high intensity. If you are just learning, take it a little lighter and slower.
TIP! These are complex movements! Maintain sound mechanics while moving efficiently. Using an empty bar or broomstick is an excellent option if you are just learning how to do this movement.
AMRAP 12 (As many rounds as possible in 12 minutes). Perform 1 overhead squat, then 7 bar-facing burpees, then 2 overhead squats, then 7 burpees, then 3 overhead squats, and so on for as many rounds and repetitions as you can, increasing the overhead squats by 1 repetition each round for 12 minutes.
1 overhead squat
7 bar-facing burpees
2 overhead squats
7 bar facing burpees
3 overhead squats
…..and so on for 12 minutes
Perform 2 alternating overhead lunges holding the weight overhead with your right hand, then 7 burpees then 2 lunges holding the weight overhead with your left hand, then 7 burpees, then 4 lunges right, then 7 burpees, then 4 lunges left, and so on, increasing the lunge repetitions by 2 (right and left sides with 7 burpees in between) for as many rounds and repetitions as you can for 12 minutes.
TIP! Overhead movements are challenging! Even if done with just 1 arm. If you are just learning how to do overhead movements, use a light object such as a shoe or a can of beans to hold overhead. I promise, you will still break a sweat!
2 single arm overhead alternating lunges (right)
7 burpees over dumbbell
2 single-arm overhead alternating lunges (left)
7 burpees over dumbbellell
4 single-arm overhead alternating lunges (right)
7 burpees over dumbbell
4 single-arm overhead alternating lunges (left)
.. and so on for 12 minutes
This is a sneaky workout that challenges the mobility of the shoulders, hips, knees, and ankles and equally challenges the muscles that surround all these joints. Today is an especially good day to dial down your nervous system so that you are ready for the next challenge - fitter, faster, and stronger than ever!
Treat yourself to this full-body, 20-minute deep stretch yoga sequence from Five Parks. #dontskiptheyoga