EDUCATION

Oly-Clinic -You better be taking notes!

At CrossFit SAV, we not only provide the best coaching in Savannah, we want to incorporate you in the planning of your fitness.  That is, we want to teach you to become the architect of your own fitness.  In doing so, you are making lifelong sustainable change in your habits and health, wellness and athleticism.

Below are links to some of the best resources we've found online.   Looking through this info will arm you with the language, the visuals, and the reasoning behind the building blocks of CrossFit WODs and MOBs.

If you're about to get started with Foundations, you want scaling options, or simply a refresher in the ideal form and full range of motion of our movements, this first set of links is a priceless, straightforward resource.

There are also references for Mobility stretches and cool down techniques.  Get to it!

WOD MOVEMENTS:

Box Jumps
Burpees
Air Squats
Front Squats
Overhead Squat
Jumping Pull ups
Kipping Pull ups
Sit ups
Sumo Deadlift
Sumo Deadlift High Pull
Thrusters
Tuck Jumps
Overhead Press
Kettlebell Swing
Running Technique
(Courtesy: Brass Ring Fitness)

MOBs (Mobility "WODs") and COOLDOWN:

Do at least 3 of these for at least 9 minutes total after EVERY WOD.

When in doubt, roll out whatever's sore.

For more info subscribe to Kelly Starrett's fantastic resource: Mobility WOD

Hips
Hips in depth
Groin
Hamstrings
Hamstrings in depth
Wrists
Wrists in depth
Glutes
Glutes in depth
Lats
Quads
Adductors
IT Band
Calves -use the Pro Stretch.
Forearms -use the Trigger Point Ball
Shoulders
Shoulders in depth
Shoulders in depth 2
(Courtesy: Drills and Skills, Mobility Wod and BodySpex)