We have all sorts of overhead and front rack movements. Clean & Jerk, Thruster, Hang Power Clean, etc. Work the Front Rack mWOD:
the Front Rack mWOD:
PVC external rotations: (these are NOT shoulder dislocates)
Stretch Band external rotation: (start at 3:30)
* please pay attention to the location of the band (it’s between your hand and your ear)
* use opposite hand to pull elbow into ear
* side-step towards the shoulder not being mobilized
Stretch band elbow behind ear: (start at 3:55)
* goal is to get your elbow to go behind your ear
* you’ll notice the band is attached to a stationary object at waist level. If you’re not near the pull-up rig, you can simply loop the stretch band on your foot (same side). Just step on the band and then wind up your shoulder
If you have time, work through the overhead mWOD as well:
The Over Head mWOD is:
Banded external rotation distraction (start video at 2:20)
* extremely important to wind up your wrist in external rotation BEFORE you stretch
Banded anterior chest stretch (start video at 1:50)
Banded shoulder distraction (sorry no video)
* wrap wrist in jump stretch band
* pull tension on the band
* step away from pull up rig
* while tension maintained in the band (it will feel like the band is pulling your arm out of its socket)- lie down in a prone position with chest and stomach flat on floor
FBO Fitness 