Sit, Stay - good dog

Your boss cracks the whip and tells you to sit at your desk all day.

Jerry says do a 20 minute amrap with wall balls, after a week of overhead squats, heavy cleans and high box jumps.

How do you get from point A to point B.

This may help.

http://youtu.be/qmyEgk0zNPc

The K*Star 6: Part 6, Couch Stretch

http://youtu.be/5EiUquYdyPU


Start on all fours with your feet against the wall. Raise one leg so the shin and foot lie flat against the wall, then step the other leg forward, foot beneath you. Engage glutes, quads, and hip flexors by arching and relaxing your back. GOOD FOR: Opening up the entire anterior muscle chain, allowing you to fully extend your hips, knees, and ankles.

The K*Star 6: Part 5, The 10-Minute Squat Test

Well, if big-man Donnie Thompson (the other SuperD, aka world record in back squat of more than 1,200#!!) can do this, so can you. Ideally you want your position to look more like KStar than Donnie, but that is an aspirational goal. Either way, keep those knees out.


http://youtu.be/xSvKRmwXhwc

5. 10-minute deep-squat test
Stand with your feet shoulder width apart and lower your hips to your ankles, making sure to keep your feet flat on the ground. Remain in that position for 10 minutes, moving slightly to stimulate circulation. GOOD FOR: Increasing mobility in the ankles, knees, and hips.

K Start Basics Part 4 - Ankle Dorsiflection

Standing up, place stretching band just above the ankle and step forward with that leg. Move knee forward and oscillate outward. Repeat facing the other direction. GOOD FOR: Ankle flexibility, which helps save runners tremendous energy.


Skip to 5:00. Check this out. 
http://youtu.be/ofhKZ-cmSt4

K Start Basics Part 3 - Hip Flexor and IT

Sit much? Then your hip flexors are likely short and not ready to really open up when you need to explode for a clean, sntach, box jump or 1,000 other crossfit jumping moves.

A good one here with a bonus calf stretch at the end.

http://youtu.be/m6Fy5pvvm-U

The K*Star 6: Part 2, Active Shoulder Stretch

Old school from episode 09. He starts to to some active shoulder stretch at 1:50 with good explanations. Get in position and hang out there. "Give it a chance to open up - 2 minutes per side x2 would do wonders"

The test / retest is sick.

2. Shoulder extension, external rotation
Place your hand through a stretching band and rotate your palm up. Grip the band and lean back, stretching your arm above your head and engaging the lat muscle. GOOD FOR: Opening up shoulder joints, which are particularly tight among swimmers and climbers. 

http://youtu.be/RSE95NF4eVc

The K*Star 6: Part 1, Posterior Hip

Here is a good video demo. He does not use a band, but we can come back to that in level 2.

http://youtu.be/s84JhYFJMPM

The K Star Basics

A listing of the 6 must do mobility basics. You have seen me feature them all at one point or another. But if you don't know where to start, this is perfect:

http://www.outsideonline.com/fitness/flexibility/6-Exercises-for-Maximum-Mobility.html

Just hanging around

Guest blogger - former CFOT member Adam Houston - describes how hanging from a bar can open up shoulder range of motion. It is both complicated reading and simple in practice. Here's Adam:

Adam's Crossfit Blog: Simple shoulder help

Stand up straight!

Good advice. Getting explosive (and full) hip opening will help with a push press and a box jump. You are on your own for those pullups.

http://youtu.be/icNOo-o7fZQ

Upper back (as in Thoracic Spine)

Grab the double lax ball. Cross your arms and go side to side, and front and forth. Sexy,

http://youtu.be/CrKstFEd3oU

Body weight

More squat prep? What's the deal? Well, this is a good deeper dive to help open the hips which will help with so many movements from airsquats to snatches. So yes, this is a good one to do often.

http://www.youtube.com/watch?v=Lo59eqVip6I

Squats!

Part 1 of his 3 part series

http://youtu.be/g-mBaHx6Gn4

I need more overhead reach!!!

Are your arms stapled to your sides?

Well try this:

http://youtu.be/EOYgXEE5IGk

Couch Stretch Classic

Episode 2 - The introduction of the couch stretch to the world. If you feel tightness in the low back, move your knee further from the wall. You are not trying to win a gold in stretching and hurt yourself, you are trying to get a little more range of motion so that you can have some more explosive hip power for hang cleans.

Skip to 2:10 unless you want to watch him skateboard a little.

Dips, shoulders and pullups (and abs)

This is a great one to open up for dips, press and even pullups. Perfect.

The audio fades out a little, but come back. For the first stretch, you can kneel in front of the box jump box since we do not have parallel bars. For the second one (3:25) next time you have a conference call, close the door and do this. I dare you. Make use of your time.

http://youtu.be/pN-Vvk7QMNk

Thrusters - Repeat from open wod 12.5

Good tips here back from wod 12.5.

http://youtu.be/BymZgyue9aI

Are you a donkey kicker, a piker or a high knee'er?

I'm a piker. Ever double under I do, I end up piking forward. It gets me there. But would I be better off jumping straight up and down just a little higher? Of course. And you would too.

http://youtu.be/vXQpQdKCdgQ

Grace Prep

An unusual angle for Grace prepping, but one I bet can pay dividends. Of course, I recommend some lat and chest opening with the bands to assist with your overhead position, and some rack position write stretching. But this painful balancing act on a roller will help with ankle flexibility as you jump hard to clean and then again to jerk.

http://youtu.be/dDWchJ-Td9M

OHS & Muscle Ups

Good prep for OHS - which sadly I can't do anymore. For muscle ups, a good one is the "Bully" Stretch as demonstrated by CF Charlottesville.