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

KETTLEBELL BEAR – Shoulder Workouts

2 rounds for time:

  • 20 Kettlebell Sumo Deadlift High Pulls (24/16 kg)
  • 20 Double-Unders
  • 20 Single-Arm Overhead Walking Lunges (24/16 kg)
  • 20 Double-Unders
  • 20 Alternating Kettlebell Snatches (24/16)
  • 20 Double-Unders
  • 20 Kettlebell Clean-and-Presses (24/16 kg)
  • 20 Double-Unders
  • 20 Kettlebell Swings (24/16 kg)
  • 20 Double-Unders

Use a single kettlebell throughout the workout. For the snatches, alternate arms each rep. For the lunges and clean-and-presses complete 10 per arm per round.


Your scapulae (scaps for short) are the foundation of your shoulder joint and these flat wing-like bones help to anchor your shoulder to your torso. Any exercise where you move your upper arm utilises your scapulae in some way and any weakness in the 17 different muscles that connect to it will translate into weakness in the movement. They are incredibly mobile bone, tilting and rotating to accommodate the wide range of movement of the shoulder joint.

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