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

September 28, 2023 by Joe Genetin-Pilawa

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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