Split

Flexibility and Stretching Primer

In this video, Coach Carl discusses flexibility and stretching from a gymnastics perspective and how it applies to movements in the training room and CrossFit.  Carl illustrates the stretches for the prime movers, shoulders and hips, and why it's necessary develop flexibility to get into these ideal shapes.  Stretching and flexibility work will not only improve your positions, but it could also help diangose and identify mobility issues for you to work on.

Middle Split

... (details coming soon)

Pancake Split

... (details coming soon)

Side Split

... (details coming soon)

Splits Progression Pt.1

Gymnasts are known for their flexibility and limberness, and one of the benchmark movements is the splits.  While most of us don't want or need to get into a full split, it is important to understand why we need to stretch by doing splits.  A healthy hip should be flexible (have full range of motion) and strong (be stable while moving under load), so it's important to strive for balance between strength and flexibility in your training.

In this video, Coach Carl reviews the middle split and discusses some applications and benefits of this flexibility movement in the training room.  Carl then demonstrates a dynamic stretch by showing how to roll in and out of a middle split with a partner.  As with any exercise, it's important to be warmed up when doing these stretches and be on tension to avoid injury.  Communicate with your partner throughout the progression and only go as far as your limit.

Splits Progression Pt.2

Gymnasts are known for their flexibility and limberness, and one of the benchmark movements is the splits. While most of us don't want or need to get into a full split, it is important to understand why we need to stretch by doing splits. A healthy hip should be flexible (have full range of motion) and strong (be stable while moving under load), so it's important to strive for balance between strength and flexibility in your training.

In this video, Coach Carl and Coach Erica demonstrates how to roll in and out of the middle and pancake split without a partner by using a band.  Choose a band with the proper resistance to scale, and position yourself an appropriate distance away from the band to assist with the pull and rolling.