Well, hello old friend! 🙂
The CrossFit Open WOD 15.2 is a repeat of last year’s Open WOD 14.2. This couplet of overhead squats and chest-to-bar pull-ups will test an athletes abilities to move efficiently. Those lacking mobility will bleed efficiency and the WOD will eat you up!
The OHS is one of the more challenging movements that a CrossFit athlete is exposed to. It’s a movement that requires full mobility to move efficiently and effectively. The OHS requires flexion (shoulder)…flexion (hips)…and more flexion (ankles)! And then a whole bunch of thoracic spine extension!
Athletes missing flexion or extension will find maintaining an upright torso, good bar position, and adequate squat depth a difficulty.
Tonight, we’ve had the opportunity to get together with Reggie Hoegh of CrossFit Waukee to help us demonstrate some techniques to assist in finding those missing pieces of flexion and extension.
Use these strategies and techniques to promote full mobility. A mobile athlete moves efficiently. Efficient movers are good CrossFitters. Efficient movers don’t get hurt.
– Thoracic Spine
– Lats (2 min) – Foam Roller
– Rotator cuff (2 min) – Foam Roller or barbell
– Pecs (2 min) – Lacrosse ball
Wall Squat (2 min)
Ankle Flexion (Dorsiflexion)
Duck-foot Squat (2 min)
Thoracic Spine Extension
Bretzel (2 min)
Barbell Foam Roller Fulcrum Extensions (2 min)