Check out this third video with our mobility Guru, Dr. Hiza Mbwana -  recorded at the RuN-iT session last Saturday. Great afternoon discussing run performance and pain management strategies. You need to watch and start doing these drills to help improve your running and stay injury free.

Below is a special link from Kimbia Physio | Performance Physiotherapy to the playlist of the drills we performed on Saturday for you all to enjoy. 

 

CF HARD "RuN-iT" RUNNING DRILLS: http://www.youtube.com/playlist?list=PLmHsPWhm3RsEx8pnJdIeCxwWE5bGlHyWG

WOD 050417

When are you at your best?

Metcon (3 Rounds for reps)

10 Min Mobility Session:

Target areas: IT Band, Quad, Glutes, Hips, Shoulders, Ankles

 

1) 0:00-10:00 – 10 Minute EMOTM: “X” Toes-To-Bar/Knees-Up/Kips

Pick a quantity of number of reps you can maintain for all 10 sets. Regardless of what you are doing you should be performing a minimum of 5 reps. Focus here should be skill/technique, work on a movement pattern that you can properly kip with.

 

2) 10:00-17:00 – 7 Minute AMRAP:

5 Pull-ups or Ring Rows

10 Push-Ups

15 Air Squats

Rest 3 minutes after completing this 5-minute AMRAP.

 

3) 20-30:00 –6 Minute AMRAP:

800 M Run

Max Kettlebell Swings

Rest 4 minutes after completing this 5-minute AMRAP.

 

4) 30:00-35:00 – 5 Minute AMRAP:

100 M Run

5 Dumbbell Hang Power Cleans 25/15

5 Dumbbell Front Squats 25/15

5 Dumbbell Shoulder-To-Overhead 25/15

Score only Rounds 2-4

Out of Town WOD

5 ROUNDS FOR TIME: RUN 400M SPRINTS,

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource