Fort Collins Crossfit

Thrival of the Fittest: The Odyssey kicks off with a workout you might be familiar with if you came to classes back in May...

Drop your guesses in the comments!

Hitting the core this week! Our Challenge is going to strengthen the low back and hip extenders. Set up with your hips totally off the pad, squeeze your gluten and hamstrings and abs while holding.

For Successory, we’re going to the other side of the core with some gymnasty abs

Box drags: these are tough. Slide those toes up the box and lift the hips as high as you can. Press down into the box with your shoulders

L Hang: engaged shoulders, pushing palms down toward ground. Point your toes and press your feet together. To scale it back, tuck one or both legs.

Russian Leg Lifts: these incorporate the lats into the core. Do a T2R strict first, then lift the hips and get toes as high as possible. Make sure to keep tension through the lats onto the rings. Can also be done on the bar, but it’s harder

Candlestick: basically the same movement as the Russian Lift, but easier. Pull on the post to engage lats, pike at the hips, then lift the hips to touch as high on the post as you can. Try to stay on the shoulders, not the head and neck

Thrival of the Fittest: The Odyssey fast approaches. Here’s our first teaser.

Event 7: Scylla

What could the whole workout be? Leave your guesses in the comments ⬇️

New month, new Challenges. This month, we’re building that low back for stronger, safer lifts! For a real gymnastics arch, push those feet together, point those toes, engage the glutes and core and think about lifting chest and thighs

For Successory, we’re taking care of the knees

Tib Rotations: squeeze a foam roller between the knees to stabilize the upper leg. Slow and controlled movement

Couch stretch: squeeze the glutes and abs. Play with positions, contract/relax, etc.

Hammie lockouts: flex quad to push the knees through. Floss in and out of the stretch rather than hold. Try different angles of the leg

Hip Rotations: support your knee on the side the band is pulling to stabilize the hip and make it all about rotation. Slowly let the band pull into a stretch, then fight back