My wife recently entered a CrossFit competition and she required some training to work on some weaknesses, and improve mobility. Following is what I put together for her.

This training session will assist anyone who needs improved:

  • Squat depth
  • Explosivenes
  • Overhead mobility
  • Shoulder strength
  • Lat strength

This is training, not FOR TIME or AMRAP, ten rounds:

  • 3 dead snatch into deep squat (touch the ground) left
  • 3 dead snatch into deep squat (touch the ground) right
  • 3 windmills left
  • 3 windmills right
  • 3 strict pull-ups (wide grip for lats)

 

Strict wide pull-ups are great, and IMHO not done enough in CF, strong lats protect the shoulders.

 

Finish with 5 rounds of:

  • 10 alternating pull overs
  • 5 overhead cossack squats left
  • 5 overhead cossack squats right

Skill transfers to barbell snatch and training reduces shoulder injury. Include in your program at least once a week for 8 weeks or more. Apart from the snatch, all to be performed slowly.

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IKFF Certified Kettlebell Teacher, CrossFit Level 1 Trainer, Kettlebells Level 2 Trainer, Kettlebell Science and Application, MMA Fitness Level 2, MMA Condition Level 1, BJJ Purple Belt and more. Owner of Cavemantraining, World Kettlebell Community and Kettlebell Training Education.