Workout of the Day
Five sets of:
Squat Clean & Thruster + 2 Thrusters
Rest 10-15 seconds
Chest-to-Bar Pull-Ups x 6 reps
Rest 90-120 seconds
(Build up to the heaviest clean + thrusters possible over the course of the five sets – e.g.,  135, 145, 155, 165, 175 lbs.);
and then,
For time:
Kettlebell Swings x 5 reps
Box Jumps x 5 reps
Kettlebell Swings x 10 reps
Box Jumps x 10 reps
Kettlebell Swings x 15 reps
Box Jumps x 15 reps
Kettlebell Swings x 20 reps
Box Jumps x 20 reps
Kettlebell Swings x 25 reps
Box Jumps x 25 reps
Kettlebell Swings x 30 reps
Box Jumps x 30 reps

Don’t be a Douchebag
Written by Katie McLaughlin

I have a new best friend, although he doesn’t know it. His name is Kelly Starrett. The man is a genius. After attending his Movement and Mobility Certification this month, I have come to realize that I am a douchebag. Kelly basically told me that. So why, you ask, is he my new best friend? Let’s talk.

I, as you may have noticed, have shoulders that prefer to be hunched over. They like it that way. Well, Kelly refers to this as having  “DB” shoulders or “douche bag” shoulders.  At first when I heard this, I laughed. Then I realized that I clearly have DB shoulders, and I was pissed. Who wants to have DB shoulders?! Not me! My DB shoulders, I then realized, have contributed to the shoulder pain I’ve experiencing periodically and in the future, could cause an unwanted injury! Sooo, I am on a mission to get rid of my DB shoulders and I want all of you other guilty folks to join me!

Out of the kindness of my heart, here are some mobility exercises and stretches that you can do to help get rid of your DB shoulders. Even if you don’t have DB shoulders, these exercises will help with your overhead range of motion and maybe even help you achieve a new PR!

Grab a band, tie it around a pull-up bar and insert wrist into band. Step forward from the pull-up bar and extend your arm behind you. Make sure you keep your arm straight and palm facing the ceiling. Also, make sure that you keep your midline tight to prevent you from overextending your back.
Shoulder Mobility 1 by CrossFit Invictus

Do not, however, allow your shoulder to internally rotate – think about pulling your shoulder to your down and toward your spine, and concentrate on rotating your palm toward the ceiling.

Notice the shoulder coming forward and palm down - DO NOT DO THIS!!!

For another great mobility drill, set up a barbell on a rack and stand facing away from the bar. Extend your arms back and grab the barbell behind you. Make sure you keep a big chest and shoulders open. We are looking for shoulder retraction, so try to pinch your shoulder blades together. Again, make sure you keep your midline tight.
Shoulder Mobility 2 by CrossFit Invictus

Avoid this! Notice the shoulders collapsing into the chest - douchebaggery.

Finally, grab a lacrosse ball and place it between your pec and shoulder. Place that same arm behind your back by pulling your shoulder back and down. Now roll the lacrosse ball around that area working through the soft tissue and any knots or hot spots you may have.
Shoulder Mobility SMR by CrossFit Invictus

After doing some of these exercises over the last couple weeks, I’ve already noticed a difference in my shoulder stability and range of motion. Also, my shoulder pain is disappearing. And THAT, my friends, is why Kelly is my new best friend!

Check out Kelly’s website at to get more ideas on how to mobilize and make yourself better at virtually everything.