Sport Specific · Program 83

CrossFit Shoulder Prep & Recovery

For CrossFit athletes whose shoulders take snatches, jerks, kipping pull-ups, and handstand work inside the same week. Phase one is a pre-WOD activation block of the ATY combo, scapular activation, shoulder circles, and the kneeling external rotation series, then phase two builds the overhead stability a heavy jerk needs with overhead position holds, overhead reaches, scapular wall slides, face pulls, and anti-protraction holds. Phase three prepares the shoulder for kipping volume and cools it down afterward with explosive overhead press, power pull-downs, lat pulls, cross-body stretch, and gentle external rotations.

Focus · CrossFit / overhead barbellFrequency · 3-4 days / weekSession · 15-20 min
CrossFit Shoulder Prep & Recovery cover art

Phase 1 · Pre-WOD Activation

Wake the shoulder up before the barbell asks anything of it. The ATY combo, scapular activation, shoulder circles, and the kneeling external rotation series take five minutes and get the cuff and scapular muscles firing in the right order. Walking into a workout with an activated shoulder is how you avoid the first-rep positions that get people hurt.

01

ATY Combo (Crossed)

2 sets of 8-10 repsMid Anchor

Comprehensive scapular activation exercise combining three fundamental shoulder patterns. Excellent for addressing scapular dyskinesis and promoting balanced shoulder function. Ideal for warm-up, activation, and corrective exercise applications across multiple programs.

How To
1Stand facing mid-level anchor with crossed bands.
2Begin with A position (arms out to sides at 45 degrees forming letter A), pull back engaging posterior deltoid and rhomboids.
3Transition to T position (arms straight out to sides at 90 degrees), pull back emphasizing middle trapezius.
4Finish with Y position (arms overhead at 45 degrees forming letter Y), pull back activating lower trapezius and serratus anterior.
5Perform as continuous flowing sequence or hold each position.
Coaching Cues
Lead with pinkies in all positions
maintain slight elbow bend
squeeze shoulder blades together at end of each position
control the return phase
breathe rhythmically throughout sequence
focus on scapular movement quality over speed.
Muscles Activated
CoreScapular Stabilizers
02

Scapular Activation (Uncrossed)

2 sets of 12-15 repsLow Anchor

General scapular activation for multiple programs. Excellent for rehab and postural training.

How To
1Activate scapular muscles through various pulling and stabilization patterns.
2Focus on scapular control and activation.
Coaching Cues
Focus on scapular movement quality
control patterns
activate commonly inhibited muscles
Muscles Activated
Lower TrapeziusSerratus Anterior
03

Multi-Level Shoulder Circles (Variable)

2 sets of 10-12 repsMid Anchor

Universal mobility exercise for comprehensive shoulder movement. Adaptable to all programs and populations.

How To
1Perform large shoulder circles with light resistance in both directions.
2Focus on full range of motion and circulation.
Coaching Cues
Large range of motion
both directions
gentle resistance
focus on mobility and circulation
Muscles Activated
Scapular Stabilizers
04

External Rotation Series (Kneeling)

2-3 sets of 12-15 reps (per side)Mid Anchor

Comprehensive external rotation training at multiple angles. Excellent for endurance and rotator cuff health.

How To
1Perform external rotation at different arm angles (0, 45, 90 degrees).
2Focus on endurance and varied positions.
Coaching Cues
Vary arm angles
slow controlled tempo
focus on endurance
maintain form throughout series
Muscles Activated
Posterior DeltoidInfraspinatusTeres MinorExternal Rotators

Phase 2 · Overhead Stability

Own the lockout position so the bar stops wandering. Overhead position holds, overhead reaches, scapular wall slides, face pulls, and anti-protraction holds build the isometric strength that keeps a snatch or jerk stacked over the midfoot. A lockout you can hold under fatigue is worth more than another ten pounds of press strength.

01

Overhead Position Holds (Uncrossed)

3 holds of 30-45 secondsLow Anchor

Builds isometric overhead strength and stability. Critical for overhead athletes and blocking sports.

How To
1Press arms overhead and hold position against band resistance.
2Focus on stability and endurance in overhead position.
Coaching Cues
Hold steady position
breathe normally during holds
resist perturbations
maintain overhead alignment
Muscles Activated
Anterior DeltoidSerratus AnteriorTricepsCore
02

Overhead Reaches (Uncrossed)

3 sets of 10-12 repsHigh Anchor

Promotes overhead mobility and activation. Excellent for swimming and overhead mobility restoration.

How To
1Reach arms fully overhead against light resistance.
2Focus on full extension and overhead mobility restoration.
Coaching Cues
Full overhead reach
emphasize shoulder elevation
gentle stretch feel
promote mobility
Muscles Activated
Anterior DeltoidLatissimus DorsiSerratus Anterior
03

Scapular Wall Slides (Uncrossed)

3 sets of 10-12 repsHigh Anchor

Promotes optimal scapular mechanics and addresses dyskinesis. Excellent for postural correction.

How To
1Stand with back against wall, arms overhead against wall.
2Slide arms up and down while pulling against bands, maintaining wall contact.
Coaching Cues
Keep back against wall
slide arms smoothly
focus on scapular movement
maintain wall contact throughout
Muscles Activated
RhomboidsLower TrapeziusSerratus Anterior
04

Face Pulls

3 sets of 15 repsHigh Anchor

Premier corrective exercise for the upper back and shoulder complex. Combines scapular retraction with shoulder external rotation to heavily target the posterior deltoids, infraspinatus, teres minor, and mid-to-lower trapezius. Vital for reversing rounded shoulder posture and building rotator cuff resilience.

How To
1Stand facing away from the high anchor point with a narrow stance.
2Begin with arms fully extended forward at shoulder height, holding the resistance bands with a neutral or slightly overhand grip.
3Pull the hands back toward the face by flaring the elbows out to the sides.
4Finish by pulling the hands completely back past the ears while keeping the elbows high and bent at a 90 degree angle, achieving full external rotation at the peak contraction.
5Mindfully extend the arms back to the starting position.
Coaching Cues
Keep the elbows high and aligned with the shoulders throughout the pull
focus on pulling the hands apart as they approach your ears
squeeze the shoulder blades tightly together at peak contraction
avoid shrugging the shoulders up toward the neck
maintain a strong braced core to prevent the lower back from arching.
Muscles Activated
05

Anti-Protraction Strengthening (Uncrossed)

3 holds of 30-45 secondsLow Anchor

Counters forward shoulder posture from prolonged sitting. Strengthens posterior chain.

How To
1Stand facing low anchor, resist forward pull of bands by maintaining retracted shoulder position.
2Focus on posterior strength.
Coaching Cues
Resist protraction forces
maintain good posture
engage posterior chain
counter forward positioning
Muscles Activated
Posterior DeltoidRhomboidsMiddle Trapezius

Phase 3 · Kipping Durability and Recovery

Prepare the shoulder for repeated high-speed reps and give it a way to come down afterward. Explosive overhead press, power pull-downs, and lat pulls build the pressing and pulling power that kipping cycles demand, while cross-body stretch and gentle external rotations serve as the post-WOD flush. Training the fast work and the recovery in the same phase is what keeps a high-volume week from turning into a nagging shoulder.

01

Explosive Overhead Press (Uncrossed)

4 sets of 6-8 reps, explosiveLow Anchor

Develops overhead power and strength. Adjust tempo from explosive (sports) to controlled (rehab).

How To
1Stand facing away from low anchor or step on bands.
2Press arms overhead explosively.
3Lower with control to shoulder level.
Coaching Cues
Drive through heels
press straight up
reach tall at top
control the descent
keep core engaged
Muscles Activated
Anterior DeltoidSerratus AnteriorTriceps
02

Power Pull-Downs (Crossed)

4 sets of 6-8 reps, explosiveHigh Anchor

Explosive pulling for sport performance. Builds lat strength and overhead pulling power.

How To
1Stand facing high anchor, arms overhead.
2Pull bands explosively down to chest level.
3Control return to start position.
Coaching Cues
Explosive pull down
control the return
engage core
squeeze lats at bottom position
Muscles Activated
Posterior DeltoidLatissimus DorsiCore
03

Lat Pulls (Crossed)(partial hip hinge)

3 sets of 10-12 repsHigh Anchor

Activates lats for swimming and overhead athletics. Excellent for thoracic extension and lat engagement.

How To
1Stand facing high anchor, pull from high to low position activating lat muscles and promoting thoracic extension.
Coaching Cues
Emphasize lat engagement
pull elbows to ribs
promote thoracic extension
control movement
Muscles Activated
Posterior DeltoidLatissimus DorsiSerratus Anterior
04

Cross-Body Stretch (Crossed)

2-3 holds of 30-45 secondsMid Anchor

Universal mobility exercise for posterior capsule and shoulder mobility. Essential for all programs.

How To
1Pull band across body at shoulder level, creating stretch in posterior shoulder.
2Hold sustained stretch position.
Coaching Cues
Gentle sustained stretch
hold 45-60 seconds
breathe deeply
do not force the stretch
Muscles Activated
Posterior Deltoid
05

Gentle External Rotations (Uncrossed)

2 sets of 15 reps (per side)Low Anchor

Universal recovery exercise with light external rotation. Promotes blood flow and gentle activation.

How To
1Perform gentle external rotation with very light resistance.
2Focus on blood flow, mobility, and gentle activation.
Coaching Cues
Very light resistance
focus on mobility
gentle movements
promote blood flow and recovery
Muscles Activated
External Rotators
Get the gear

Train this program with Iron Neck shoulder bands

Cloth wrapped bands with graduated resistance and a door anchor for high, mid, and low setups. Everything this program calls for, in one kit.

Shop the bands View all programs
Prehab and Performance Shoulder Bands (Set of 6) $199.00
Set your resistance

Light, medium, or heavy?

We call for an effort level instead of a specific weight, because the right resistance depends on you, the movement, and where you are in your training. For the sets and reps listed on each exercise, pick the resistance that makes the last few reps feel like the level shown.

Light

You finish the set with several clean reps still in the tank. The work stays easy and fully controlled from the first rep to the last.

Medium

You could manage a few more reps at the end, but not many. The final reps take real effort while your form holds.

Heavy

You reach the last prescribed rep with little or nothing left. Completing every rep with good form is genuinely hard.

These are starting points, not rules. Everyone is built differently, so adjust to fit you: size down if your form breaks before the final rep or a movement aggravates a symptom, and only size up once every rep feels smooth and pain free. When you are unsure, choose the lighter option.