Overhead Mobility

*We are hosting a Level 1 CrossFit certification this weekend so there will not be any classes at the gym. We will be running outdoor workouts on Saturday at 9am,10am and 11am and Sunday morning at 10am and 11am. Meet at Moakley park on and bring a friend. *

Having trouble with your overhead position? Poor mobility through the thoracic spine as well as the large muscles of the shoulder (lats and pecs) can wreak a lot of havoc on your performance and your posture which can lead to pain and injuries to the shoulder/low back and neck or even in the wrist in Overhead Squats. Check out the above video for a great way to loosen up the upper back and check out these basic yet effective chest and lat stretches.

Strength
Overhead squat
3-3-3-3-3

WOD
10 Squat snatches (115,75)
20 Toes to bar
30 Hand-release Push-ups
40 Power Cleans (115,75)
30 Hand-release push-ups
20 Toes to bar
10 Squat Snatches

Level 2 (95,55)
Level 1 (65,35)
ADV (135,95)

  • Nicole D

    Love them chippers!!! Yes! This is exactly what my Friday morning needs!!

  • adrian ramirez

    Whens the free wod?

  • Goose

    9am,10am and 11am at moakley park track on Saturday. We also have a free intro every Saturday (except this Saturday) at noon and Thursday at 7pm at the gym

  • Nicole D

    Strength: 65 lbs
    WOD: 16:20 55 lbs, knees to chest, PUs from knees
    I need some mobility work for sure! Those pesky OHS get me every time!

  • Amy

    Nice Job Nicole! Thanks for posting!!

  • l lebo

    So nice to get back in the box and see the crew today. Coach B, thanks for the much needed mobility tips & pep talk! Planning on seeing you all Sunday at the track.