Shoulder WOD | The Best 4 Exercises For A Shoulder-Burnout Workout


Georgina Spenceley | Running & Yoga

When you look at a athlete there’s no doubt that one part of their anatomy stands out more than any other… their shoulders. Big, round and solid, the shoulders are a clear distinguishing factor between someone who does weights and any other type of athlete.

This is undoubtedly because of the sheer amount of work the shoulders go through in a typical WOD. Whether it’s wall balls, Olympic weightlifting, the time with elbows up in front squats, kettlebell exercises that extend right up above the head – almost everything involves that complicated joint of ours.

And this WOD is no different.

Yep, that’s right! Just as you thought I was going to give those buff shoulders of yours a break, I give you a WOD that will challenge them in both endurance and power.

This WOD is split into two parts:  Part A is a 6 minute AMRAP, and Part B is a timed 1RM test. Sound familiar? 15.1 from the Open was a similar set-up, only Castro gave you a 9 minute AMRAP, so I’m being nice!

Shoulder WOD

This WOD is split into two parts:  Part A is a 6 minute AMRAP, and Part B is a timed 1RM test. Sound familiar? 15.1 from the Open was a similar set-up, only Castro gave you a 9 minute AMRAP, so I’m being nice!

Part A | 6 minute AMRAP

Complete as many rounds and reps as possible in 6 minutes of:

? 15 wall balls (9/6kg)

? 10 overhead plate lunges (25/15kg)

? 5 burpees

(male rx/female rx)

 Part B | Timed 1RM test

? 1 rep max clean and jerk

? 6 minute time-cap.

Exercise #1: Wall Balls

wallball medicine ball

Hold the ball with both hands at chest height. Squat down to the bottom of your squat (ideally, your hip crease should go below your knees) then drive up using the momentum from your legs to help you throw the ball up and to the wall above you. Men should aim for a 10 foot mark on the wall, and women a 9 foot mark. Catch the ball and sink back into your squat to perform the next rep. Remember to no-rep yourself if you miss!

TIP: to get more power out of the throw, explode out of the squat into a jump.

Scale – to scale this exercise, use a lighter ball, e.g. 3 or 5kg.

Exercise #2: Overhead Lunges (scale: lighter weight)

overhead lunge crossfit wod

Hold a disc overhead with arms fully extended. Take a big step forward with one leg, keeping them hip width apart, and sink down until your knee gently touches the ground. Drive up using your front leg, driving out of the heel, and return back to the
start position. Alternate legs. Keep those arms locked out overhead!

TIP: keep a neutral spine by sitting up tall as you dip into the lunge.

Scale – to scale this exercise, use a lighter plate, e.g. 5 or 10kg.

Exercise #3: Burpees

BURPEES crossfit

Start standing up. Lower your hands to the floor just in front of your feet. Jump your feet backwards into a plank position and then lower your body to the ground. Your chest and thighs must touch the ground. Jump your feet back to your hands, then jump as you straighten up and clap your hands above your head with your whole body extended. No hunched over claps please!

TIP: try to land with as straight legs as possible when you jump your feet in, it’s less taxing on the body.

Scale – to scale this exercise, step your feet back and in, rather than jumping them.

Exercise #4: Clean and Jerk

crossfit clean and jerk exercise techniques

Grip the bar just outside hip-width, with your shoulders in-front of the bar. Keeping a neutral spine, pull the bar up to your knees while bringing them back out of the way of the bar. Drive your hips forward as you straighten up and jump to help elevate the bar up, while dipping underneath it to “catch” it with your elbows up and the bar resting on the front of your shoulders. Stand up straight and re-set the bar if needed – this is your front rack position.

TIP: the catch position can be a full depth squat, or a power position (anywhere above parallel)

From the front rack position, dip by bending your knees then drive back up to propel the bar up above your head (push press). The movement should finish with arms, hips and knees fully extended. This is your finish position. If you prefer, you can use a split jerk or push jerk to get the bar overhead, as long as you straighten up/step your feet in to finish in the same end position (as pictured).

Bend your arms and dip again to catch the bar back in the front rack position, then reverse the clean movement to return the bar to the floor. As the bar gets heavy you can drop the bar- under control – to conserve energy.

TIP: try not to lean forward when dipping, and look forward to keep a neutral spine.

Scale – as this is a 1RM test, the scale is just to work within your limits. If you aren’t comfortable with the clean and jerk, then practice with an empty bar, or a PVC pipe/broomstick.

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.



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