Mobility Training: Thoracic & Scapula

23
Jan

Mobility Training: Thoracic & Scapula

CrossFit Grail – Get Rx’d

Warm-up

10 reps of each:

-German Arm Swings – Slow

-German Arm Swings – Fast

-PVC Pass Throughs

-PVC Around the World

-Scap Push Ups

-Scap Pull Ups

-Ring Rows

Gymnastics

Strength

4 Sets of Each:

A1: Low Box Shoulder Press – 6 reps

A2: Close Grip Supinated Kneeling Pulldown – 8 reps

B1: Low Incline Barbell Bench Press – 6 reps

B2: Chung Flys – 12 reps

C1: Banana Dips – 10 reps

C2: Overhead Tricep Circle Extensions – 10 reps each direction + 10 sec iso hold

*Scale for Banana Dip – Banded Dips

Strength

4 Sets of Each:

A1: Low Box Shoulder Press – 6 reps

A2: Close Grip Supinated Kneeling Pulldown – 8 reps

B1: Low Incline Barbell Bench Press – 6 reps

B2: Chung Flys – 12 reps

C1: Banana Dips – 10 reps

C2: Overhead Tricep Circle Extensions – 10 reps each direction + 10 sec iso hold

*Scale for Banana Dip – Banded Dips

Gymnastics

3 rounds for quality:

-10 Beat Swings

-30 sec HS Hold

-5 Negative Pull Ups

-5 Negative HSPU