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Exercises Movements, technique & proper execution

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Old 07-29-2004, 03:00 PM   #1
Ben Jackson
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I foud the official Crossfit warm up. It starts off with the Samson stretch, how do you perform this stretch?
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Old 07-29-2004, 06:29 PM   #2
Robert Wolf
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Hi Ben!

It is essentialy a front lunge with hands overhead, fingers interlaced, palms facing upwards. It looks a bit like the "warrior pose" if you are familure with yaga.

Welcome to CrossFit!
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Old 07-30-2004, 06:33 AM   #3
Keith Wittenstein
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Yes, it's basically a lunge.

Start right foot forward left knee on the floor and left toes tucked under (heel up). Lunge deep enough that your right shin is perpendicular to the floor and the knee is straight over your ankle. The left leg should be far enough back that your left quad is lowering towards the floor and your hips are moving down and forward toward your right heel. Keep you hips squared, i.e. both points forward and do not allow the right hip to move forward past the left hip. You should feel a deep stretch in your left quad and hip flexor. Interlace the fingers and press the palms up to the sky (straighten the arms, biceps by the ears). I like to try and keep my shoulders down, but crossfit says to shrug them up to your ears (try both). Try to keep the shoulders over the hips, keep your back straight and your chin up. 5-10 deep slow breaths and switch sides.

It's actually called chandra in yoga, the crescent or moon pose. From the profile your back leg, torso and arms look like a crescent.
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