CrossFit Shoulder Workouts for Explosive Strength and Power (RX, Scaled, Beginner)

SHOULDER WORKOUTS – PAINSTORM XII

  • For Time
  • 400 meter Run
  • 50 Back Squats
  • 50 Front Squats
  • 50 Overhead Squats
  • 400 meter Run
  • 50 Shoulder Presses
  • 50 Push Presses
  • 50 Push Jerks
  • 400 meter Run
  • 50 Hang Power Cleans
  • 50 Hang Power Snatches
  • 400 meter Run

Perform all barbell movements with an olympic bar only (45/35 lb). Run without the bar.

SCAPULAE FOR PERFORMANCE

Of your overhead reach, the muscles around your scapulae are responsible for roughly the final 60 degrees. Everybody knows that a strong overhead pressing or jerking position involves having your upper arm behind your ear, your glutes switched on, your abs tight and your ribcage pinned down. So if you struggle to get the bar directly overhead without having to break good form and flare out your ribcage – compromising safety as well as strength – your scapulae could be the problem.

shoulder workouts

Scapular strength is also fundamental for the snatch and overhead squat. When you’ve got the bar overhead in that wide grip, scapular and lat activation help to put your shoulders in a strong position and stop them rolling forward. As well as being an incredibly dangerous position for your shoulders to be in, inwardly rolled shoulders will shift your centre of gravity forward, bringing you onto your toes and often resulting in a failed lift.

You may be surprised to learn that even for a mostly lower body movement like the back squat good scapula function can help. If you can’t squeeze them tight to stabilise your back when you’re high bar back squatting, your torso is less likely to remain upright and the weight could pull you forwards onto your toes into a weaker and potentially dangerous position.

SHOULDER WORKOUTS – EOD 133

  • For Time (with a Partner)
  • 65 Front Squats (135/95 lb)
  • 65 Kettlebell Swings (72/54 lb)
  • 16 Partner Over Burpees
  • 400 meter Run
  • 65 Hang Power Cleans (135/95 lb)
  • 65 Single Arm Kettlebell Presses (54/34 lb)
  • 16 Partner Over Burpees
  • 400 meter Run
  • 65 Chest to Bar Pull-Ups
  • 65 Box Jumps (30/24 in)
  • 16 Partner Over Burpees
  • 400 meter Run
  • 65 Push-Ups
  • 65 Pendlay Barbell Rows (135/95 lb)
  • 16 Partner Over Burpees

Each partner wears a Weight Vest (20/14 lb)

shoulder workoutsSource: Photo courtesy of CrossFIt Inc

One partner works at a time. Complete the work in the order written. Partition the repetitions between partners as needed.

SCAPULAE FOR INJURY PREVENTION

There is no way around it, Crossfit requires strong shoulders and good scapular health. From overhead squats to toes to bar, weak shoulders will lead to sub-par performances and possibly injury.

Poor shoulder position caused by weak or inactive muscles around the scapulae can stress tendons and ligaments around your shoulder girdle. This stress accumulates slowly, over weeks, months and even years. You may not notice these little micro injuries as they occur, but eventually that one final overhead squat with poor form could be the final straw that broke the camel’s shoulder.

If your scaps can’t move properly to get into strong positions, other parts of your shoulder such as the rotator cuff will have to try and compensate and move in ways that they are not designed to do so. This can result in rotator cuff tears, impingement, bursitis rotator cuff tendonitis/tendinosis and labrum injuries to name a few.

Latest articles

Related news