Fort Collins Crossfit

This week, we’re stepping it up a little on the core compression. Point the toe, flex the quad, compress into a tight hollow (or lean back a little if you have to) and pop that leg up with control!

For Successory, we’re being gentle to the body

Knee smash: lax ball behind the knee and pull shin toward you. Move your foot around to really get in there

Calf ecc: up on two, down on one. Low and slow

Reverse leg raises: completely straight legs. Down slow. Breathe

Quad smash: breathe and let it sit where it hurts. Add contract relax to help

We return to the Iron Jungle to see the amazing “Equally White Functional Athlete” in action! Join us July 25th from 10:30-12 for our MOBILITY SEMINAR! Snack will be provided😊

Similar to last week, we’ve got a slight twist on a common warm up movement. For these inch worms, really emphasize using your core to pull your belly and legs together rather than pushing yourself up with your arms. If your abs cramp, that’s what we’re looking for!

For Successory, we’re touching overhead mobility to help with the gymnastics we’ve got this week:

Pullovers: slow descent, brief pause, up fast. Keep core tight to isolate the pats and t-spine

Shoulder sweep: punching the sky helps keep you aligned. Keep moving wrist and elbow as close to the ground as you can. Knee is supported on a slam ball or foam roller

Supinated Hang: nice narrow chin-up grip. Sink into it and take big breaths

Trap Smash: get decent pressure onto the ball and breathe. Then move your head away and turn to really get a good smash. Throw in some contract/relax as well

*come join us in July 25th from 10:30 to noon to learn how this helps mobility!

Come with us as we enter the unforgiving Iron Jungle in search of the elusive “Common Very White Hunk”
Return next week as we follow another native to the Iron Jungle