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

CrossFit shoulder workouts are a great way to build upper body strength and improve your movement. They will also help to make your shoulders more resilient against injury. Check the link below to improve your mobility. 

Exercises to Improve Shoulder Mobility

The shoulder is one of the largest and most complex joints in the body. The shoulder joint is formed where the humerus (upper arm bone) fits into the scapula (shoulder blade), like a ball and socket. Other important bones in the shoulder include:

• The acromion is a bony projection off the scapula.
• The clavicle (collarbone) meets the acromion in the acromioclavicular joint.
• The coracoid process is a hook-like bony projection from the scapula.

Source: CrossFit Games

The shoulder has several other important structures:

• The rotator cuff is a collection of muscles and tendons that surround the shoulder, giving it support and allowing a wide range of motion.
• The bursa is a small sac of fluid that cushions and protects the tendons of the rotator cuff.
• A cuff of cartilage called the labrum forms a cup for the ball-like head of the humerus to fit into.

The humerus fits relatively loosely into the shoulder joint. This gives the shoulder a wide range of motion but also makes it vulnerable to injury. Add the following WODs into your training and have fun. 

Shoulder Workouts

OTIS

• AMRAP in 15 minutes
• Back Squat (1½ bodyweight)
• Shoulder Press (¾ bodyweight)
• Deadlift (1½ bodyweight)

Start with 1 rep each. Increase each by 1 rep per round.

Complete an ascending ladder of the 3-movement complex, increasing by 1 rep per round. So, perform 1 back squat, 1 shoulder press, 1 deadlift. Then 2 back squats, 2 shoulder presses, 2 deadlifts. Then 3 of each, etc. until the 15 minute clock stops.

Scaling
For each movement, pick loads that are heavy but allow you to easily complete 3-4 reps when fresh. As fatigue sets in and the reps increase, break each movement into smaller sets so you can maintain solid mechanics.

Intermediate Option
Complete as many reps as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.

Use bodyweight for the squats and deadlifts and 1/2 bodyweight for the presses.

Beginner Option
Complete as many reps as possible in 15 minutes of:
1 squat, 1 push-up, 1 deadlift
2 squats, 2 push-ups, 2 deadlifts
3 squats, 3 push-ups, 3 deadlifts
Etc.

Use ½ body weight for the deadlifts.

STOPWATCH – Shoulder Workouts

Three 5-Minute AMRAPs in 21 minutes

From 0:00-5:00, AMRAP of:

• 15 Hang Clean and Presses (115/75 lb)
• 50 Double-Unders

Rest 3 minutes

• From 8:00-13:00, AMRAP of:
• 15 Sumo Deadlift High-Pulls (95/65 lb)
• 15 Hand Release Push-Ups

Rest 3 minutes

Finally, from 16:00-21:00, AMRAP of:

• 15 Thrusters (75/55 lb)
• 15 Burpee Box Jump Overs (24/20 in)

Source: Photo courtesy of CrossFit Inc

Complete as many reps in each of the 5-minute segments. Score is the number of total reps accumulated in each
5-minute segment.

Scaling

Three 5-Minute AMRAPs in 21 minutes
From 0:00-5:00, AMRAP of:
10 Hang Clean and Presses (105/65 lb)
30 Double-Unders

Rest 3 minutes

From 8:00-13:00, AMRAP of:
10 Sumo Deadlift High-Pulls (85/55 lb)
10 Hand Release Push-Ups

Rest 3 minutes

Finally, from 16:00-21:00, AMRAP of:
10 Thrusters (65/45 lb)
10 Burpee Box Jump Overs (20 in)