The CrossFit mobilizers, Kelly Starrett & Carl Paoli have some good tips & mobility drills for Workout 12.5:
Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups… continue the rep scheme
- work the elbow area with a compression band
- work on your front rack position
- weighted foam rolling to work thoracic extension
- hip opener stretch
- shoulder stretch, almost mimicking German hang
- Shoulder dislocastes / pass throughs
- parrallettes fron / back planks
- pull up bar shoulder stretch with partner
