25.3…The Final Boss.
Optimizing CrossFit Open 25.3 with Targeted Lat Activation and Overhead Stability at Tri Star Strength x Rehab
The CrossFit Open 25.3 workout is a total-body challenge, requiring strength, endurance, and technique across a range of movements. As you prepare to tackle the combination of wall walks, rowing, deadlifts, cleans, and snatches, focusing on lat activation and overhead stability will give you a significant edge, especially when dealing with the high volume of these dynamic movements.
At Tri Star Strength x Rehab, we want to help you optimize your performance with specific pre-workout drills designed to target the muscles that will help you move better, lift more efficiently, and maintain stability throughout the workout. Let’s dive into how focusing on lat activation and overhead stability will elevate your performance on CrossFit Open 25.3.
1. Lat Activation for Deadlifts: Band-Resisted Deadlift Primers
Deadlifts are a fundamental movement in CrossFit Open 25.3, requiring strong posterior chain engagement, especially through the lats, glutes, and hamstrings. Engaging your lats properly in the deadlift setup is critical to maintaining a neutral spine and avoiding lower back strain.
Why Lat Activation Matters:
Lat activation plays a key role in keeping the bar close to your body and maintaining posture. By engaging the lats, you'll help ensure that your shoulders stay in a strong position, preventing excessive rounding or overextension, and allowing your hips and glutes to drive the movement.
Banded Deadlift Primers:
One of the best ways to activate the lats for the deadlift is by using a banded deadlift primer. Here’s how to do it:
Setup: Secure a resistance band to a low anchor point in front of you (like a rack or pull-up bar). Step into the band so it’s placed around your hips and hold the band with both hands.
Movement: Perform a deadlift motion, focusing on pulling the band back towards you as you hinge at your hips and drive through your glutes and hamstrings. The resistance will force your lats to engage and maintain stability through the posterior chain.
Focus Points: Keep your back straight and think about driving your shoulders down and back as you lift, emphasizing the lat engagement.
Perform 3-4 sets of 8-10 reps before your main workout to activate the lats and improve your deadlift posture.
2. Overhead Stability Work for Clean, Snatch, and Wall Walks
Overhead stability is critical for the clean, snatch, and wall walks, where shoulder control and core stability are paramount. Improving your ability to lock out and stabilize overhead positions will give you more control during these movements and ensure you're not compromising form, especially when fatigue sets in.
Crossover Symmetry Circuit:
One of the best tools for improving overhead stability is the Crossover Symmetry system, which helps strengthen the rotator cuff muscles, enhance shoulder stability, and improve scapular control.
Crossover Symmetry Circuit for Overhead Stability:
External Rotations (Band Resisted): Focus on strengthening the muscles around the rotator cuff and the scapula with controlled external rotations to improve the stability needed during cleans, snatches, and wall walks.
Scap Push-Ups: Incorporate scapular push-ups to activate the serratus anterior, which is crucial for stable shoulder positioning during the overhead press and wall walks.
Face Pulls: These will help improve the posterior shoulder stability necessary to prevent shoulder impingement and maintain shoulder health throughout these dynamic movements.
Perform a Crossover Symmetry Circuit as part of your warm-up, completing 3-4 rounds with moderate resistance to activate and stabilize your shoulders.
Bottoms-Up Kettlebell Overhead Press:
The Bottoms-Up Kettlebell Overhead Press is an excellent drill for improving overhead stability in both the snatch and clean. By forcing you to stabilize the kettlebell in an unstable position, you’ll engage your entire shoulder and core, creating a solid foundation for better performance in overhead lifts.
How to Do It:
Setup: Hold a kettlebell by the handle with the bell facing upwards (the bottom of the kettlebell should be facing the ceiling).
Pressing Motion: From a standing position, press the kettlebell overhead, making sure to fully extend your arm. Focus on keeping the kettlebell balanced and stable, which forces you to engage your lats, deltoids, and core for the entire press.
Focus Points: Keep your core tight and avoid letting the kettlebell wobble or tilt. The unstable nature of the kettlebell will naturally activate your stabilizing muscles, especially through the shoulders and upper back.
Perform 3 sets of 5 reps per arm, focusing on controlled motion and perfect stability overhead.
3. Frame Toe Touches for Shoulder and Core Mobility:
One of the most overlooked aspects of overhead stability is core and shoulder mobility. The A Frame Toe Touch is a simple but effective drill that targets both of these areas, improving your ability to hold overhead positions while maintaining balance and control.
How to Do A Frame Toe Touches:
Setup: Begin in a standing position with your feet a bit wider than shoulder-width apart. Press your arms overhead, reaching towards the ceiling.
Movement: From this position, bend at the hips and reach for your toes while maintaining a long, straight body line. The key here is to stretch and activate your hamstrings while also keeping your core engaged to support the overhead position.
Focus Points: Ensure that as you bend forward, you don’t let your back round. Instead, keep your chest lifted, and think about lengthening through the hips while engaging your core for stability.
Perform 3 sets of 10 reps, holding each toe touch for a brief second to feel the stretch in the hamstrings and engage the core.
4. Additional Tips for the CrossFit Open 25.3 Workout:
Maintain Core Tension: Whether you’re deadlifting, rowing, or performing wall walks, maintaining core tension will help you maintain stability and protect your lower back. Incorporate core activation drills like planks or deadbugs into your warm-up.
Controlled Breathing: For a workout like 25.3, pacing and controlled breathing are essential. Practice diaphragmatic breathing to ensure that you're staying calm and collected through the intensity of the workout.
Final Thoughts:
The CrossFit Open 25.3 workout is a beast, but by targeting lat activation and improving overhead stability, you'll be able to perform the movements more efficiently, reduce your risk of injury, and push through the workout with better control. The banded deadlift primers, Crossover Symmetry circuits, and overhead mobility drills like the Bottoms-Up Kettlebell Press and Frame Toe Touches are excellent tools to prepare you for success.
At Tri Star Strength x Rehab, we’re here to guide you every step of the way to improve your performance, prevent injuries, and recover effectively. Whether you're prepping for the Open or simply aiming to take your training to the next level, we’ve got you covered with specialized coaching and rehab services.
Ready to crush 25.3? Let’s do this!
Open Prep | 25.2
Preparing for CrossFit Open 25.2: Your Guide to Efficient Movement and Injury Prevention with Performance Rehab
The CrossFit Open is here, and with it comes the intensity of 25.2—an ambitious workout that challenges your upper body strength, endurance, coordination, and agility. For time, the workout consists of pull-ups, double-unders, thrusters, and bar muscle-ups, with a time cap of 12 minutes. To perform at your best and avoid injury, preparation is key. Here, we’ll walk you through some essential movements and injury prevention techniques, specifically focused on optimizing your pull-ups, thrusters, and double-unders, with guidance from Tri Star Strength x Rehab’s Performance Rehab experts.
1. Pull-Up Prep: Activating the Lats and Rotator Cuff
Pull-ups, especially in variations like chest-to-bar, demand a lot of strength from your back and shoulders. Before diving into the workout, it’s critical to activate the lats to ensure proper pulling form and avoid unnecessary strain on your shoulder joint.
Pull Up Prep: Rack Pull-Ups
Rack pull-ups are a great way to build lat activation before performing a full pull-up. Begin by hanging from the pull-up bar with your arms straight. Instead of pulling with your arms, focus on depressing your shoulder blades (like you're trying to "shorten" your chest to your waist) to lift your body slightly, THEN initiate the pull-up by bending the arms and leveraging your legs to help a bit. Lower yourself back down, and repeat. This motion will teach you how to initiate the pull from your lats, ensuring they engage early on during your pull-ups.
Lat Primer: Lat PNF Inhibition Mobilization
Proprioceptive Neuromuscular Facilitation (PNF) stretching is an excellent technique for increasing the range of motion in your lats while promoting strength. You can use this technique to work on lat length and mobility, which is especially important when trying to get that deep pull during your chest-to-bar pull-ups. Use a resistance band or a partner to help facilitate the stretch, holding each position for 20-30 seconds to improve flexibility and mobility in the lats.
2. Thruster Preparation: Squat and Shoulder Mobility
Thrusters, which involve a front squat followed by an overhead press, are one of the most challenging movements in the Open 25.2 workout. To maximize your efficiency and prevent strain, proper squat and shoulder mobility is a must.
Ankle Mobilizations for Squat Depth: Banded Ankle Mobilization for Dorsiflexion + Banded Posterior Capsule Mobilization
To get the most out of your thrusters, you need to achieve a deep squat position with proper ankle and hip mobility. Using a resistance band for ankle mobility is a great way to prepare. Place the band around the bottom of your foot while in a deep squat position, and work on stretching and opening up the ankle joint. You can also use hip stretches and dynamic warm-ups to increase the range of motion in the hips, making it easier to hit proper squat depth during the thruster portion.
Rotator Cuff Preparation: Bottoms-Up Overhead Press
A strong rotator cuff is essential for both your pull-ups and thrusters. To prime your shoulders, practice the bottoms-up overhead press with a kettlebell. This exercise requires active stabilization in the shoulder joint and forces you to maintain a stable and engaged rotator cuff throughout the movement. Perform a few sets of 8-10 reps per arm to increase shoulder stability before tackling those thrusters.
3. Double-Under Prep: Plyometric Readiness
Double-unders require coordination, timing, and agility. Before diving into the workout, you’ll need to prime your body for the plyometric demands of the movement.
Plyo Prep with Jumping Drills:
To prepare for the explosive nature of double-unders, start with basic jump rope drills. Begin with single-unders to establish a rhythm, then move into double-unders at a controlled pace. Focus on your posture—keeping your torso upright and your hands at your sides. You want to minimize excess movement, so your wrists control the rope, not your arms. Plyometric drills like box jumps or broad jumps are also great for warming up your lower body, enhancing your explosive jumping capacity.
How Tri Star Strength x Rehab Helps You Prepare
At Tri Star Strength x Rehab, we understand that injury prevention and proper preparation are key to performing your best during the CrossFit Open. By combining performance rehab with strength and mobility exercises, we ensure that you’re not only ready for 25.2 but also minimizing the risk of injury.
Working with our experts, you’ll learn the best techniques for warming up, mobilizing your body, and activating key muscle groups. Whether it’s addressing specific muscle imbalances, improving your shoulder stability, or fine-tuning your squat depth, we provide individualized care to help you optimize your performance.
Conclusion
As you prepare for CrossFit Open 25.2, taking the time to properly prime your body for the specific demands of pull-ups, double-unders, and thrusters can make a world of difference. With targeted exercises like scap pull-ups, bottoms-up overhead presses, and dynamic mobility drills, you'll reduce the risk of injury and perform with confidence.
By incorporating these Performance Rehab techniques from Tri Star Strength x Rehab, you’re not just preparing your body to survive the workout—you’re setting yourself up to thrive. Whether you’re aiming for your first pull-up or pushing to improve your time, smart preparation is the key to success in the CrossFit Open.
Let’s get ready to crush 25.2!
The Open 25.1 is LIVE!
Maximizing Performance in CrossFit Open 25.1: Warm-Up & Prep for Success
The CrossFit Open 25.1 workout is a tough one, challenging athletes to complete as many rounds and reps as possible in 15 minutes. Whether you’re a seasoned CrossFit veteran or someone just stepping into the Open for the first time, proper prep and primers are key to not only performing well BUT also staying injury-free throughout the grueling workout.
The 25.1 workout features the following:
3 lateral burpees over the DB
3 DB hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
The intensity of this workout requires a focus on mobility, stability, and activation of key muscle groups about the t-spine, shoulder, hip, knee, and ankle.
At Tri Star Strength x Rehab, we want to make sure you're ready for every component of this workout. Here's how you can PRIME your body for success.
1. Thoracic Spine Mobility
A good range of motion in the thoracic spine (mid-back) is essential for overhead movements like the DB hang clean-to-overhead and the walking lunge. If your thoracic spine is stiff, it can lead to poor positioning, especially during the hang clean-to-overhead, where a fluid, upright posture is crucial.
Warm-Up Drill: Plate Pullover (click name of exercise for video demo!)
How-to: Start with back on bench, right below shoulder blades with 10-25lb plate at chest. Inhale, arch your back, and look up, then exhale, round your spine and bring your chin toward your chest as you bring the plate back to starting position, focus on keeping elbows tight. Repeat for 2-3 rounds of 6-8 reps with 3-5 second lowering.
This dynamic movement increases the flexibility of your thoracic spine, improves posture, and warms up the muscles that support the upper back.
2. Shoulder and Rotator Cuff Activation
The dumbbell hang clean-to-overhead involves significant shoulder engagement. You want to make sure your shoulders are not only mobile but stable, especially with the added load of the dumbbell.
Warm-Up Drill: Kettlebell Press to Windmill
How-to: Using a light kettlebell, clean to shoulder with ball of bell on forearm. Then, press overhead and push hips back to start the hinge. Keep palm to you and then rotate hand to where pinky faces away from you as you rotate. Try not to sink into one hip but stay centered. Shoot for 2-3 rounds of 6-8 reps per side.
This exercise activates the rotator cuff and stabilizing muscles around the shoulder joint, preparing you for the dynamic overhead movement.
3. Hip Mobility and Activation
The lateral burpees over the dumbbell and walking lunges demand strong hip mobility and proper positioning. Tight hips can result in inefficient movement patterns, leading to unnecessary strain on your lower back or knees.
Warm-Up Drill: Banded Couch Stretch
How-to: Start in a kneeling lunge position with one knee on the ground. Squeeze you down leg glute the ENTIRE movement, drive your hips forward to stretch the hip flexor of the rear leg. With your arms overhead, reach toward the ceiling, opening up the chest. Go for 2-3 rounds of 10-15 lateral overhead reaches then 10-15 rotations across body and switch sides.
This stretch improves hip flexor mobility and engages the core, helping stabilize the pelvis during the walking lunges and burpees.
4. Gastroc-Soleus Complex Activation for Jumping
The lateral burpees over the dumbbell require significant jumping power and ankle stability. Without proper activation of your calves and lower legs, you may struggle with these explosive movements.
Warm-Up Drill: Reverse Banded Pogos
How-to: Stand with your feet hip-width apart. Keeping your legs straight, jump slightly off the ground using the balls of your feet. Focus on landing softly but QUiCKLY and using the calves to push off the ground. Think about pulling toes up coming off the ground. Perform for 2-3 rounds of 30 seconds.
This drill helps to activate the calves and improve the springiness of your ankles, ensuring you're ready for the explosive movement in the burpees.
5. Full Body Activation with Dynamic Movements
For the whole body to work together during the workout, activating every muscle group is key. A dynamic warm-up that incorporates full-body movements will ensure you're primed for the demands of 25.1.
Warm-Up Drill: Floating Heel Front Rack Split Squat
How-to: Take a step forward into a lunge with ball of foot on a plate, and as you lower your back knee, twist your torso toward the leg in front of you. This motion engages the hips, thoracic spine, shoulders, foot, ankle, and core. Perform for 2-3 rounds of 6-8 reps per leg with 3 second lowering.
This drill works on your mobility and strengthens the muscles involved in lunges while improving rotational mobility.
Final Tips for the Open 25.1
Pacing is key: The workout is 15 minutes long, so make sure to pace yourself early on. Don’t come out the gates too HOT. Try to find a rhythm that you can sustain throughout, especially with the added complexity of the rep increases every round. Starting off fast but fizzling out early won’t get you the time you want.
Stay focused on form: The goal is to complete as many rounds as possible, but don’t sacrifice form for speed. Focus on smooth, controlled movements to prevent injury.
Proper recovery: After completing the workout, take time to cool down with some light stretching and foam rolling to help with recovery, especially in the shoulders, hips, and calves.
At Tri Star Strength x Rehab, we believe in not just helping athletes perform better, but also in keeping them healthy for the long run. Incorporating these warm-up and primer exercises will ensure you're prepared for the CrossFit Open 25.1 workout, and give you the best chance for success.
If you have any questions or need individualized advice, don't hesitate to reach out to us. We’re here to help you perform at your best!
Stay Strong My Friends,
-Josh Davis PT, DPT, CSCS, Owner
Overhead Overhaul.
It all begins with an idea.
Overhead Mobility Blog for CrossFit Open: Reduce Injury Risk and Maximize Performance
Welcome to our comprehensive guide to improving overhead mobility for the CrossFit Open! Whether you're a seasoned athlete or new to the sport, optimizing your overhead mobility is crucial for both injury prevention and performance enhancement. In this blog, we'll explore the importance of overhead mobility in CrossFit, common limitations, effective mobility drills, and practical tips to integrate into your training routine.
Importance of Overhead Mobility in CrossFit
In CrossFit, various movements such as overhead presses, snatches, thrusters, and handstand push-ups require excellent overhead mobility. Limited mobility in the shoulders, thoracic spine, and wrists can not only hinder your performance but also increase the risk of injuries, such as shoulder impingement, rotator cuff strains, and wrist strains.
Common Limitations
Before diving into the mobility drills, let's identify some common limitations that may affect your overhead mobility:
Tight Shoulders (internal rotation): Restricted shoulder mobility is often caused by tightness in the muscles surrounding the shoulder joint, including the deltoids, pectoralis major/minor, and rotator cuff muscles.
Thoracic Spine Stiffness: Limited thoracic spine mobility can restrict your ability to achieve proper overhead positioning, leading to compensations in other areas such as the lower back and shoulders.
Poor Scapular Muscle and Rotator Cuff Strength: Can lead to poor or incomplete mechanics and shoulder impingement (pain in front of the shoulder) due to moving in these patterns often without the proper form.
Effective Mobility Drills
***click on name of exercise for video demonstration***
2-4 Rounds of Each:
1. A Frame Toe Touches
Start in plank position.
Keeping your arms straight, push hand forward and butt up.
Touch opposite toe with some rotation.
Perform 6-8 reps per side.
2. Child’s Pose x Thread the Needle
Start in “all fours position.”
Walk hands forward, then sit back on heels, then walk hands to each side x3 reps.
Reach hand under ribs then rotate away x5 reps.
Perform for 3-5 reps per side.
3. Lat/Internal Rotation Inhibition
Anchor a heavy band at forehead level on rig.
Place arm inside band and hand resting on band (like video).
Drive elbow forward and squeeze lat for x10 sec, let band win by allowing elbow to travel overhead.
Perform for 3 reps of 10 sec holds.
4. Ring/TRX Face Pulls
Stand upright while holding rings, lean back with body inline and hands out front.
Reach forward, then retract shoulder blades prior to pulling hand to ears.
Hold for 2 seconds at top, perform 6-8 reps.
Practical Tips for Training
Consistency is Key: Incorporate mobility drills into your warm-up routine before every CrossFit session to gradually improve your overhead mobility over time.
Listen to Your Body: Pay attention to any discomfort or pain during mobility drills. If you experience sharp pain, stop the exercise immediately and consult with a healthcare professional.
Address Mobility Restrictions: Work with a coach or mobility specialist to identify specific mobility restrictions and develop a targeted mobility program tailored to your needs.
Recovery and Maintenance: Implement recovery strategies such as foam rolling, stretching, and massage therapy to prevent muscle tightness and maintain optimal mobility.
Conclusion
Optimizing overhead mobility is essential for CrossFit athletes to reduce the risk of injury and maximize performance during the CrossFit Open and beyond. By incorporating effective mobility drills and practical training tips into your routine, you can enhance your mobility, movement quality, and overall athletic performance. Remember to prioritize consistency, listen to your body, and seek professional guidance when needed to achieve your mobility goals.
Stay mobile, stay strong, and crush your CrossFit goals!
Here is an example workout:
Start a timer for 9 minutes.
- EMOM style (every minute is one exercise then straight to the next for the following minute and so on.)
- Minute 1: x10-12/arm for Cpt Morgan Pull Aparts
- Minute 2: x6-12 reps/arm reps for Single DB Arm Row
- Minute 3: x6-12 reps/arm for Half Kneeling Overhead Press
*Repeat for 9 total minute or 3 rounds without rest between!
Check Out this video from our podcast with CrossFit Arcane on ways to STAY ACTIVE!
Not only will these activities help you stay active, but they will also create lasting memories with your loved ones. Plus, exercising together can provide motivation and accountability for everyone involved.
Stay Strong My Friends! 👊
-Josh