What’s up with that wrist pain? check that overhead mobility

If you have ever encountered wrist pain during a workout involving overhead squats or movements requiring the front rack position you are not alone. Truth be told, the solution to that problem is almost always related to the flexibility of the muscular structures downstream from the wrist discomfort.  Here is a list of the 3 main components to hit first.

Thoracic Spine: Grabbing a roller and hitting up and down your back is a great start. Most of you have exercised bad posture all day and all those muscles are glued together. Focus on the shoulder blades as we need those to move independently from the spine. While youre there don’t forget to roll your…

Lats: These muscles can greatly inhibit the position we’re striving for. The overhead band stretch is the best way of attacking this area. Make sure your palm is facing the sky before you step back and make sure you dive your head down to really open up the shoulder joint. Now onto the…

Triceps: You should have hit these quickly on the roller to warm them up but here is the money stretch. It is very important to create the best position possible. Standing tall, an active midline, with your hand outside of your shoulder facing upward is the set up. Then keeping that arm close to your ear and forcing your elbow straight up, perpendicular to the ground is where the magic happens.

Below are some great KStar mobility technique videos to improve that rack and overhead postion to help you alleviate that wrist pain and hit some PR’s.

Episode 40: Improving Shoulder Organization & 3 min Challenge | Mobility WOD

Episode 16/365: Shoulders and The Back Squat “Rack”. And Darth | Mobility WOD

Episode 17/365: Free Your Scap, Free Your Mind | Mobility WOD

Front Squat
5-5-5 Strict sets

3 Rounds
20 Swings (2,1.5)
20 Wallballs
20 Double Unders

L2 (1.5/1)

We did this one a few months back, let’s see how you guys stack up.  You must do all 20 reps of each excersice in a row before you can move onto the next.  If you have to break up the exercise (for example.. 15 double unders and then you trip on the rope) you must try again to get all 20 in a row.


  • sarahp

    01/07/2012 @ 1:09 am

    that was challenging.
    front squat – 185*5
    wod – 12:40, 1.5pd, 20 broken dubs

  • Dbibeau

    01/07/2012 @ 12:08 am

    thanks goose! also not a fan of todays WOD

  • Goose

    01/06/2012 @ 9:10 pm

    Links to MWODs are working now. check em out!

  • Rachel

    01/06/2012 @ 3:50 pm

    Great post! Thanks Berretta!!!

  • Alec

    01/06/2012 @ 3:41 pm

    Good stuff Berretta, also very helpful for keeping those elbows and chest up in the front squat.

    As we’re starting up on the paleo challenge, if anyone’s interested in buying some good meat in bulk, Yankee Market in Warner NH is having a sale on good meat bought in bulk. I’m thinking about getting a 1/4 pig (~30 lbs). I’m not sure of the cost to ship, but it’s a good little road trip from Boston (1.5 hours). They’ve got other healthy and tasty stuff like venison, elk, bison, grassfed beef.


    If you need a place to store all this meat (power fuel), Home Depot is having a sale on chest freezers this month- free delivery and removal of old appliance! I just bought mine today.


  • Luis

    01/06/2012 @ 1:37 pm

    Got up this morning and cranked out a WOD.

    3 Rounds
    25 Jumping Squats
    25 Hollow Rocks
    25 Burpees
    400M Run

  • Luis

    01/06/2012 @ 3:24 am

    In Buenos Aires and still managing CrossFit travel WODs in this beautiful city.

    Today’s WOD:
    4 Rounds
    400M Run
    30 Hand-Release Push-Ups
    30 Sit-Ups
    30 Walking Lunges
    30 Ab Bridge Rotate

    Didn’t bring a stopwatch, so no time. Miss the CFS crew. Travel WOD suggestions welcome!

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