Thursday, June 4th, 2026 - Movement Lab
General Warm-Up
2 Rounds
Inchworm to Crab Crawl 10 Reps
Banded Reverse Nordics 8 Reps
Jefferson Curl
Neural Warm-Up
3min Pogo Hops on beat
Strength
Turkish Getup
3 Min per Set, Light to Moderate Weight, Move as Slowly and Fluidly as Possible
3 Reps Each Side per Set
WOD
3 Rounds for Time (Time Cap: 12 Minutes to Allow for Quality Movment)
Elite
Loaded Crab Crawl 50m (45/35)
24" Box Rebound Jump 6 Reps
Competitive
Loaded Crab Crawl 50m (25/10)
20" Box Rebound Jump 6 Reps
Performance
Crab Crawl 50m
Double Broad Jump 3 Reps
Stimulus Points
Shoulders, core and quads are going to tireout quickly, keep ankles and feet stiff while attacking the ground to reduce ground contact time. Find efficiency in the crab walks by keeping the hips high.
Accessory
Every 1 Minute on the Minute X 6 Minutes
Odd Minutes). Cossack Squats 10 Reps
Even Minutes). Back Bridge Pulse 30 Sec Wall or Floor
Cooldown
Seated Quad Stretch
Chest Stretch