How I Program Mobility for CrossFit Athletes - Keys for Better WOD Performance

CrossFit challenges mobility more than almost any other recreational fitness activity. The varied movements involved, such as the overhead squat, require tremendous ankle, knee, hip, thoracic spine, and shoulder flexion mobility. Other movements, like toes-to-bar, demand significant spinal flexion and hamstring flexibility. Add load, speed, and fatigue to this mix, and you have a sport that consistently pushes the limits of an athlete's range of motion.
0:14 Why Mobility is Important for CrossFit Athletes
1:30 General Mobility Programs Aren't the Answer
3:20 Test Your Mobility
4:45 Foam Rolling, Lacrosse Balls, and Massage Guns
6:24 Resistance Training for Flexibility
8:24 Static Stretching
10:48 Three-Step Mobility Process
PROVEN MOBILITY PROGRAMS performanceplu...
It's critical that CrossFit athletes develop a solid foundation of mobility to get into the most efficient positions for functional movements. Poor mobility doesn't just decrease performance; it also increases the risk of injury. When athletes lack mobility, they often compensate with less efficient movement patterns, leading to unnecessary stress on soft tissues and contributing to overuse injuries common in CrossFit.
In this video, Doctor of Physical Therapy Zach Long, also known as "The Barbell Physio," dives deep into how to program mobility for CrossFit athletes. Zach's clinical expertise is centered on keeping CrossFit athletes moving at their best and recovering rapidly from injuries. He has extensive experience helping athletes overcome mobility deficits to improve performance and reduce injury risk.
The process to improve mobility for CrossFit begins with accurately assessing where an athlete has mobility limitations. Too often, athletes waste time targeting the wrong areas, leading to minimal progress and frustration. In this video, Zach outlines a systematic approach to identify mobility restrictions and implement a three-step process for effective improvements:
Open: Start by increasing passive range of motion through techniques like static stretching, foam rolling, and eccentric exercises. This stage aims to "open" the joints and muscles, allowing for more available range.
Isolate: Once mobility is increased, the next step is to build strength in that new range of motion. Isolating and strengthening the muscles in their newly acquired range ensures that the mobility gains are usable and sustainable.
Integrate: The final step is integrating the new range of motion into functional movements. This step involves practicing specific CrossFit techniques with a focus on utilizing the improved range, ensuring that mobility gains translate directly to performance.
For more detailed insights into mobility training for CrossFit, check out the related articles below:
Hip Mobility for CrossFit thebarbellphys...
Shoulder Mobility for Overhead Movements thebarbellphys...
Ankle Mobility Drills for Better Squatting thebarbellphys...
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The Barbell Physio - Improving the world's of athletic performance, injury prevention, and rehabilitation. Specializing in helping improve the strength, mobility, and technique necessary for barbell athletes such as those participating in CrossFit, Olympic weightlifting, and powerlifting.
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#performanceplusprogramming I have also teamed up with one of the best gymnastics strength coaches in the world, Pamela Gagnon, to bring you the best in fitness programming to reach your goals. Inside of Performance Plus Programming, we have 40+ different plans to help improve the fitness of athletes of all levels. Whether you need increased mobility, want to get your first muscle-up, or need more strength & endurance, our programs have you covered! www.performanc...
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