Training For Overhead Mobility and Strength

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.

Questions below or on Facebook.

Leave a Comment

Shopping Basket