Mobility March Challenge!

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Mobility March Challenge!

CrossFit isn’t just about getting stronger and faster, increasing dynamic range of motion and improving posture and alignment are just as important (maybe more important).  Our March challenge consist of 8 minutes of stretching each day (4 different sets throughout the month).

Days 1 – 8
2:00 kneeling wrist stretch: keep arms straight and hand flat, rock back and forth, change hand positions to get all four directions, plus try planting the backs of the hands on the ground with the fingers pointing towards your feet
1:00 ea side wall pigeon: keep butt close to the wall for a better stretch, try pushing the knee away for a different angle on the stretch
1:00  down dog: stretch shoulders open by pushing chest toward your knees, and push heels down toward the floor
1:00 up dog: push tops of feet into the ground, keep shoulders pulled back and down away from your ears
2:00 tall squat stretch: keep chest as upright as possible, keep the knees squeezed outward

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Days 9-16
2:00 kneeling shoulder extension: arms touching your ears, actively push the arms straight, try palms facing down and palms facing each other, keep abs tight
2:00 straddle stretch: legs straight and turn knees out
1:00 ea side supine twisty stretch: try knee bent and leg straight
2:00 gargoyle squat stretch; actively push knees out with your elbows

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Days 17-24
2:00 seated shoulder flexion: alternate between hands facing away and hands turned toward you
1:00 ea side couch stretch: spend some time leaning forward and pushing hips toward the opposite heel, then get tall and lean back (butt toward heel)
1:00 ea side bend “C” stretch: adjust hand height so that you get a stretch in the lat and down the whole side of your body (down to the hip bone)
2:00 narrow squat stretch: hang onto something if needed, stretch the ankles, push the knees outward

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Days 25-31
1:00 ea side bully band stretch: don’t go too hard
1:00 ea side downward dog calf/achilles stretch: actively push heel back and down
2:00 barrel stretch: stretch with the roller in a couple different places (anywhere you’ve got ribs), anchor hands with weights if needed, focus is on getting more extension in the spine (even though the shoulders will get a stretch too)
2:00 deep squat stretch:  let the back round, just get down deep, keep knees out, shift side to side or make little circles

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