CrossFit 15.2 – AMRAP in ATX

Dr. Brooks Newton Articles
Michele Letendre and Emily Bridgers

Michele Letendre and Emily Bridgers

Movement Efficiency

Open WOD 15.2

Open WOD 15.2

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.

 

Full Flexion:

– Shoulders

– Hips

– Ankles

Full Extension:

– Thoracic Spine

Mobility Techniques

Shoulder Flexion

Smash:

– Lats (2 min) – Foam Roller

– Rotator cuff (2 min) – Foam Roller or barbell

– Pecs (2 min) – Lacrosse ball

Hip Flexion

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)

About the author

Dr. Brooks Newton
Dr. Brooks Newton

Dr. Brooks Newton is a licensed Doctor of Chiropractic as well as a Certified Strength and Conditioning Specialist, a CrossFit Level 1 Trainer, and a CrossFit Mobility Trainer. He specializes in the treatment of orthopedic and sport injuries which has lead him to work with athletes from the ranging from the NFL, NHL, Crossfit Games, NCAA Div I, II, and III, and the Chinese Olympic Teams.

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