Thruster
This is a classic CrossFit movement…lots of work done quickly. This movement is a compromise between a front squat and a press position. The best thrusters utilize the legs and
Bench Press
I know you think you know how to bench, but watch the video if you have a couple minutes. You might be surprised:) Mobility Suggestions: Internal Rotation Stretch Internal
Joe D does WOD 11.4
10 minute AMRAP of: 60 bar facing burpees 30 overhead squats, 120lbs 10 muscle ups
Couch stretch with Explanation
A great stretch for those big movers, the Quads! There are a few variations without the wall for those with ankle flexibility problems. Enjoy!
Cat Stretch on a Box with Explanation
To help improve shoulder flexion and your overhead position. Hold for 30 seconds to a minute depending on comfort level.
German Stretch
To help improve shoulder extension. Be careful to avoid pain in your elbow and shoulder. A more advanced variation can be done hanging from rings or a bar.
Active Hang
Work on that active shoulder position. Feel free to vary the width and grip of the hands. Get strong in that position!
Bridging
Primarily used for the shoulder girdle, we want to avoid hyperextension of the back, so use the progressions as needed!
Pigeon stretch with explanation
Get at those glutes! You can perform this stretch almost anywhere! Keep the back flat and focus on those tight spots. You can bias the movement left and right by
MOVEMENT DEMOS | SAMSON STRETCH
To stretch the Psoas, that small muscle that runs from the top of the femur through the pelvis and attaches to the lumbar spine. We don’t want this muscle to
