Noah Ohlsen’s (Mobility Flow) Workout of the Week

September 28, 2023 by
Photo Credit: pliability
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Today’s workout is programmed by ten-time CrossFit Games athlete (Second Fittest Man on Earth in 2019) and pliability athlete, Noah Ohlsen. Across his legendary CrossFit career, Ohlsen placed in the top five three times and in the top ten seven times at the Games. In the next phase of his career, Ohlsen has set his sights on the team division, having already won team competitions at Wodapalooza in 2022 and Madrid in 2023. 

Noah Ohlsen

1. Patellar Mobilizations

  • Begin seated with your legs straight out in front of you
  • Gently grasp your right kneecap with your fingers
  • Relaxing your leg as much as possible, slowly move your knee cap in different directions, making sure not to overstretch 
  • Continue to move the kneecap for 1 minute
  • Now switch sides, so your left kneecap is being moved in different directions, making sure not to overstretch
  • Continue to mobilize for another minute 

 2. Self Cervical Fascial Mobilizations 

  • Start by sitting on your knees
  • Reach your right hand to your neck, just above the collarbone
  • Gently press into the skin with flat fingers and look up to the left, while pulling you right hand down towards the left shoulder
  • Release the tension, then reapply the stretch – continue for 1 minute
  • Switch sides, reaching the left hand to the right side of the neck, and continue on for the next minute

3. The Couch Stretch 

  • Begin on your hands and knees
  • Reach your right knee back to where the wall meets the floor and begin to stretch your chest up 
  • Depending on your comfortability, bring your left foot up to your left hand and raise your chest up higher, increasing the stretch in the front of your hip and thigh and hold for 1-2 minutes
  • Repeat this stretch, this time with your left leg behind you, hold for 1-2 minutes

4. The Ankle Dorsiflexion Mobilization 

  • Begin in a half kneeling position with your right knee up
  • Keeping your knee pointed to the outside of your pinky toe, lean your bodyweight forward
  • Place your elbows on top of your knee once you hit your end range, you will feel a stretch in the back of your calf, hold for 1 minute
  • Now switch sides, so your left leg is up in the half kneeling position, and repeat the stretch again, hold for 1 minute

5. Cossacks Squats

  • Begin in standing with your legs spread wide outside the shoulders
  • Reach your hips back and down towards the right heel while keeping the chest tall and the left leg straight
  • Pause at your end range, then press through the right heel, raising back up into a standing position
  • Reach your hips backs and down the left heel, keeping the right leg straight, pause, then press through the left heel to stand
  • Continue to alternate sides for 3 minutes 

Advice from Noah: “Throughout my CrossFit career, I have grown to realize how important it is to focus on my mobility and recovery, whether I am training for an upcoming competition or as part of my general training schedule. This mobility flow is great for the lower body–I recommend incorporating it into any training routine–all you need is a mat and a quiet environment, and you are ready to go.” 

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