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