TEST YOUR OVERHEAD MOBILITY
Good overhead positioning is obviously crucial in CrossFit. This is a great exercise/test to see how your overhead positioning is. With good spinal alignment, straight arms and the hands blocked by the barbell (as shown in the video). Actively raise the hands off the barbell maintaining the same arm and spinal position and try to hold for 30 seconds. Athletes with poor overhead positioning will struggle with this, probably more so than @amafr in the video. #crossfitsolid
The Windmill. @sarasigmunds with 10kg @mountainman_cf with 5kg… Exercises where the body is working as a whole, such as the Turkish get up or in this case the windmill, are a great way to explore, test and improve range of motion. Although usually done with a kettle bell, by using a plate you can add a component of wrist extension which can make the exercise more challenging. There are many variations to this exercise, choose one that is most appropriate for you.
OVERHEAD MOBILITY EXERCISE
Often in CrossFit we are working both sides of our body in unison, be it with a barbell or on the rig and it is quite unusual to work our limbs individually. However doing so can show discrepancies that are often not picked up until we isolate the movements. Here is young @oakleywoodhouse working through a good exercise that can test the capacity of the shoulders. Ideally both sides would move symmetrically and reach above the head with straight elbows and sufficient space to clear the abmat. This is not always the case… As a side note it often helps to have someone watching these movements as our body perception can often be a little skewed. #alltheshoulders