In the excitement of snatching, cleaning, and butter flying pull ups, its easy to lose track of the small things that make the big movements work, and often we injured because of it. The most mobile joint in the human body is the shoulder, so its no surprise that it is one of the most commonly injured body parts across all sports and activity. In cross fit especially, not a day goes by that we do not use the shoulder in some way. So, it only makes sense to take the proper steps to care for or prevent shoulder dysfunction. The first way we can do this is through mobility. If you have poor shoulder mobility, its important to work out the kinks to make sure you have the correct movement, and don't create and injuries. The second thing we can do is strengthen all of the small muscles in the shoulder and scapular girdle to prevent injury and move better. One such movement we hear a lot about is external rotation. This aspect of the shoulders movement is very important to all levels of stability, but luckily we can isolate and train it as an accessory, possibly in a warm up or REC.
Exercises : 3x 15-20 banded internal and external shoulder rotations each arm.