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CrossFit Mobility > Mobility > Flashcards

Mobility Flashcards

0
Q

Back Extensions 4

A

Supermans
Camel Pose
Cat and Cow
Scorpion

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1
Q

Air Squat

A

Dynamic Hanstring Stretch
Calf Banded Distraction
Banded Hip Extension with Arm Reach
Half Kneeling Quad Stretch

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2
Q

Bar Muscle Ups

4

A

Lat Foam Roll
Double Lacrosse Ball Forearm Smash
Anterior Delt Pec Smash
Banded Anterior Shoulder Stretch

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3
Q

Bench Press

4

A

Anterior Delt Pec Smash
Kneeling Shoulder Opener
Chest Opener
Band Anterior Shoulder Stretch

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4
Q

Box Jumps

4

A

Barbell Calf Smash
Calf Banded Distraction
Hamstring Adductor IT Band Stretch
Foam Roller Calves

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5
Q

Burpees

3

A

Back Foam Roll
Anterior Delt Pec Smash
KB Psoas Smash

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6
Q

Butterfly Pull-ups

3

A

Lat Foam Roll
Banded Lat Stretch
Double Lacrosse Ball Forearm Smash

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7
Q

Chest To Bar Pull-ups

3

A

Lat Foam Roll
Banded Lat Stretch
Double Lacrosse Ball Forearm Smash

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8
Q

Clean

6

A 
Lacrosse Ball Hip Smash
Back Foam Roll
Wrist Stretch
Wrist Stretch 2
Wrist Stretch 3
Banded Supine Hip Opener
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9
Q

Clean & Jerk

4

A

Lacrosse Ball Hip Smash
Back Foam Roll
Banded Lat Stretch
Banded Adductor Stretch

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10
Q

Deadlift

4

A

Back Foam Roll
Lacrosse Ball Hamstring Smash
Lacrosse Ball Hip Smash
Double Lacrosse Ball Forearm Smash

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11
Q

Double Unders

4

A

Lacrosse Ball Shin Smash
Lacrosse Ball Calf Hamstring Smash
Double Lacrosse Ball Forearm Smash
Barbell Calf Smash

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12
Q

Dumbbell Clean

6

A 
Lacrosse Ball Hip Smash
Back Foam Roll
Wrist Stretch
Wrist Stretch 2
Wrist Stretch 3
Banded Supine Hip Opener
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13
Q

Dumbbell Snatch

4

A

Back Foam Roll
Banded Supine Hip Opener
Banded Hip Extension with reach
Calf Banded Distraction

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14
Q

Farmers Carry

2

A

Double Lacrosse Ball Forearm Smash

Lat Foam Roll

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15
Q

Abmat Sit-up

A

Lacrosse Ball Hip Flexor

KB Psoas Smash

16
Q

Front Squats (7)

A

1) Back Foam Roll
2) Calf Foam Roll
3) Banded Adductor Stretch
4) Lacrosse Ball Shin Smash
5) Calf Banded Distraction
6) Barbell Tricep Smash
7) Kneeling Shoulder Opener

17
Q

GHD Sit-ups

A

KB Psoas Smash
Banded Hip Extension with reach
Banded Quad Hip Stretch

18
Q

Handstand Push-ups

4

A

Lat Foam Roll
Trap Smash
Shoulder Mobilization
Internal Rotation Shoulder Stretch

19
Q

Handstand Hold

4

A

Lat Foam Roll
Trap Smash
Shoulder Mobilization
Internal Rotation Shoulder Stretch

20
Q

Handstand Walk

4

A

Lat Foam Roll
Trap Smash
Shoulder Mobilization
Internal Rotation Shoulder Stretch

21
Q

Hang Clean

6

A

Lacrosse Ball Hip Smash
Back Foam Roll
Wrist Stretch 1-3
Banded Supine Hip Opener

22
Q

Hang Power Clean

5

A

Lacrosse Ball Hip Smash
Back Foam Roll
Wrist Stretch 1-3

23
Q

Hang Power Snatch

4

A

Back Foam Roll
Banded Supine Hip Opener
Banded Hip Extension with reach
Calf Banded Distraction

24
Q

Hang Snatch

4

A

Back Foam Roll
Banded Supine Hip Opener
Banded Hip Extension with reach
Calf Banded Distraction

25
Q

Jumping Pull ups

4

A

Lat Foam Roll
Banded Lat Stretch
Double Lacrosse Ball Forearm Smash
Lacrosse Ball Calf Hamstring Smash

26
Q

Jumping Squats

5

A 
Back Foam Roll
Foam Roller Calves
Banded Adductor Stretch
Lacrosse Ball Shin Smash
Calf Banded Distraction
27
Q

Kettlebell Cleans

6

A

Lacrosse Ball Hip Smash
Back Foam Roll
Wrist Stretch 1-3
Banded Supine Hip Opener

28
Q

Kettlebell Snatch

4

A

Back Foam Roll
Banded Supine Hip Opener
Banded Hip Extension with reach
Calf Banded Distraction

29
Q

Kettlebell SDHP

4

A

Back Foam Roll
Double Lacrosse Ball Forearm Smash
Lacrosse Ball Glute Smash
Banded Hamstring Stretch

30
Q

Kettlebell Swing

4

A

Lacrosse Ball Glute Smash
Double Lacrosse Ball Forearm Smash
Back Foam Roll
Foam Roller Hamstrings

CrossFit Mobility (2 decks)

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