FRONT RACK MOBILITY GUIDE

Crossfit training for Athletes
June 9, 2015
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June 19, 2015

FRONT RACK MOBILITY GUIDE

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This is mobility drills for athletes who struggle with the front rack position.
In order to finally get a comfortable front rack position you will need to spend 5-10 minutes doing this drill each time you train for 3-6 weeks. After this you’ll be much more mobile and will likely only need to mobilise in this way occasionally.
It is a daily drill which you can fit before or after our regular classes. You must do this regularly to get a change so commit to doing this every time and also ask a coach once a week to check you are doing it correctly.

Thoracic (upper back) mobility

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Use the double lacrosse balls to mobilise the vertebra in your upper back.
Start at the base of your neck and spend 2-3 minutes working your way down each vertebra one by one. Please chat to a coach for a demonstration of this.
Note: DONT GO ANY LOWER THAN THE RIBS.

Banded tricep stretch

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Stand with your foot on the band and allow the band to pull your arm into position shown on the diagram. Spend 60-120 seconds on each arm. Focus on pulling the abs in whilst doing this and do not loose your mid line position by relaxing your abs.
 
 
 
 

 

Wrist stretch

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Kneeling stretch your wrists for 60 seconds each side. Find a tight position, but not an agonising one, then spend the 60 seconds trying to relax in that position. (The aim of stretching is to extend the working range, you do this by getting a muscle to relax where it is normally tense).
Please chat to coaches don’t just do this with no guidance we want to help you. Our in house therapist Mike can also help with guidance or you can book a massage session with him here:
Deep tissue Massage

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