1. sports
2. rowing

30 DAY SHOULDER FIX
GoCrossover.com
INTRODUCTION
THE PROGRAM
Nagging shoulder pain is far too common for the overhead athlete, and unfortunately the
corrective strategies often implemented are only temporary fixes to the bigger problem.
Does this mean you should stop training? Absolutely not! You need to do something to
prepare your shoulders. This is why we developed the 30 Day Shoulder Fix. Through
consistent use of Crossover Symmetry and progressively increasing overhead movements
and volume, it is possible to correct shoulder pain and stay pain free after the completion of
the program.
First off, please don’t mistake this for an easygoing therapy program. Our goal is to push your physical capacity through challenging metcons and strength training, while progressively correcting shoulder
mechanics to help you move better. Each week will challenge the shoulder through increasingly more difficult positions. When paired with the Crossover Symmetry System the shoulders will become stronger
and better equipped to handle the following week. Each week will conclude with a challenging workout that includes a provocative test for the shoulder progression included in the following week. If you have
any shoulder pain with the week’s final workout, it is a sign that you shouldn’t move to the following week. Just reset and do that week again.
The most frequent cause of shoulder pain is related to issues involving shoulder
impingement syndrome. Shoulder impingement is defined as the narrowing of the small
space between the top of the shoulder joint and the arm bone, which results in pinching and
damaging the tissues between these bones. To correct the impingement issue, most
athletes will take some time off to let the pain resolve for the most part, do some mobility
work, and maybe go light for a day before they are ready to crush it again. The problem with
this strategy is they will never exit this never ending cycle of injury and rest, because the real
underlying problems have not been addressed. Or even worse, the perpetual shoulder
issues will turn into a substantial injury requiring significant time off or surgery. However,
with one month of shoulder dedication, you can build bulletproof shoulders ready to take on
the overhead volume and intensity needed to be a successful athlete.
WARM - UP CS Activation
WOD
POST WOD
5 Rounds (1min. Rest)
60m Sled Push (135/95)
10 Box Jumps
CS Recovery
Shoulder MOB
WARM - UP CS Activation
SKILL
1
WOD
POST WOD
8
Pushup Plus
Bottom up KB carry
2
Deadlift
5.5.5.5.5
9
Thoracic Rotation
Tspine ext/flexion
WARM - UP CS Activation
WEEK 4
This week will now start incorporating a skill session to focus on important scapular positions.
Becoming strong with these assistance drills will build upon the strength you are acquiring with
Crossover Symmetry and will help transition to better functional movements typically programmed in a
WOD. Specifically this week will focus on scapular protraction and retraction, along with incorporating
some dynamic shoulder movements with little risk for running into impingement issues.
The goal for this week is to start working overhead, however we will control for load and volume. You
should feel strong and stable overhead, and definitely moving pain free. It is important to scale
appropriately and if you are experiencing any discomfort it is a sign to shut it down and return to the
previous week. Once you have finished this week successfully you are now ready to return to your
regular programming with shoulders of gold!
WARM - UP CS Activation
3
10 min. EMOM
100m Sprint
POST WOD
10
Pushup Plus
Bottom up KB carry
17
SKILL
Hanging Scap Retract
Hanging Ring Support
SKILL
L-Sit
Wall Slide
SKILL
Hanging Scap Retract
Hanging Ring Support
WOD
Run 1 Mile
10, 8, 6, 4, 2
Burpee/Supine Ring Rows
Run 1 Mile
WOD
Back Squat
3.3.3.3.3
WOD
Every 4 min. for 16 min.
500m Row
10 Hand Release Pushups
20 Abmat Situps
WOD
3 Rounds
200m Run
5 Deadlift (275/185)
10 Burpee Over Bar
WARM - UP CS Activation
SKILL
Arnold Press
PVC Pass Through
5 Rounds
5 Push Press
WOD 10 Pendlay Rows
*Not for time
POST WOD IRON SCAP
22
WARM - UP CS Activation
WARM - UP CS Activation
24
Arnold Press
PVC Pass Through
SKILL KB Arm Bar
SKILL
10min AMRAP
5 Front Squats (185/135)
WOD
30m Shuttle Run
(10, 20, 30)
3 Rounds
10 DB Thrusters (55/35)
WOD
15 Russian KB Swings (72/53)
20 Overhead Lunges
POST WOD
CS Recovery or
CS Plyometric
POST WOD IRON SCAP
12
CS Activation/
Active Recovery
WARM - UP CS Activation
SKILL KB Arm Bar
Every 2 min. for 16 min.
4 Cleans (155/115)
WOD
6 Strict Pullups
9 Ring Push Ups
POST WOD
CS Recovery or
CS Plyometric
7
4 Rounds
10 Sumodeadlift (135/95)
WOD 15 Front Rack
Walking Lunges (135/95)
200m Run
REST
18
19
CS Activation/
Active Recovery
CS Recovery
Shoulder MOB
WARM - UP CS Activation
13
“The Chief”
5x3 min. AMRAP (1 min. Rest)
WOD 3 Power Cleans (135/95)
6 Push-ups
9 Squats
POST WOD
14
REST
CS Recovery
Shoulder MOB
WARM - UP CS Activation
20
1000m Row
20 Wall Balls/10 Pullups
750m Row
WOD 15 Wall Balls/8 Pullups
500m Row
10 Wall Balls/6Pullups
21
REST
*Strict Pullups
POST WOD IRON SCAP
POST WOD CS Recovery
23
11
10 Rounds
WOD 10 Regegade Rows (55/35)
30 Double Unders
WARM - UP CS Activation
6
WARM - UP CS Activation
POST WOD
Thoracic Rotation
Tspine ext/flexion
L-Sit
Wall Slide
POST WOD IRON SCAP
CS Activation/
Active Recovery
CS Recovery
Shoulder MOB
SKILL
POST WOD CS Recovery
5
POST WOD Shoulder MOB
POST WOD CS Recovery
WARM - UP CS Activation
4
15 min. AMRAP
20 V Ups
50 Air Squats
WARM - UP CS Activation
SKILL
7 min. EMOM
WOD 3 Power Clean (185/135)
5 Box Jump
16
WARM - UP CS Activation
WOD
CS Recovery
Shoulder MOB
WARM - UP CS Activation
SKILL
POST WOD Shoulder MOB
15
WEEK 2
POST WOD
WOD 2k Row
POST WOD CS Recovery
WEEK 3
The program is progressing yet again with a new set of skill movements to continue building strength
and motor control of the scapula. This week will also add to the dynamic shoulder movement options,
however everything will still be below shoulder height. Another important addition to this week is the
incorporation of the IRON SCAP program post workout. IRON SCAP is the true strengthening
component of the Crossover Symmetry System, and will be the last push towards ironing out shoulder
mechanics and developing the shoulder stability needed to go overhead next week!
WOD
CS Recovery
Shoulder MOB
WARM - UP CS Activation
SKILL
21, 15, 9
WOD Front squat (135/95)
Supine Ring Rows
WARM - UP CS Activation
WARM - UP CS Activation
WEEK 1
The program starts with some time to allow any shoulder inflammation to resolve along with a heavy
emphasis on mobilizing the tight muscles around the shoulder. This week will eliminate any dynamic
shoulder movements to promote healing and allow full focus on optimizing shoulder position. Don’t fret
because you aren’t hitting anything overhead, your arms won’t turn to noodles with one week off! You
will be hammering a ton of Crossover Symmetry and be 1 week closer towards becoming
SCAPJACKED!
POST WOD CS Recovery
25
26
CS Activation/
Active Recovery
WARM - UP CS Activation
WOD
27
5 Rounds (2min. Rest)
5 Power Snatch (115/75)
10 Burpees
15 Push Press (115/75)
POST WOD IRON SCAP
28
REST
WEEK 1
Priority 1 is to resolve inflammation and
start to establish good shoulder position.
For this week eliminate any dynamic
shoulder movements, grease the groove
for solid shoulder mechanics (Crossover
Symmetry), and hit some hard intervals.
We will test out the front rack position at
the end of the week, along with the power
clean to establish it.
WEEK 2
If you cleared the provocative test, it is now
time to start adding some movement to
the shoulder joint. We will keep the upper
torso movements to horizontal pulling,
while still avoiding pressing and any
overhead movements. We are also now
implementing skill portions to further
progress shoulder training. The clearance
test at the end of this week is the pushup.
WEEK 3
We have now cleared the way for some
pushing movements, however they will be
restricted to below shoulder height. We will
also start implementing the IRON SCAP
program and will be working on some more
complex shoulder positions. Testing out this
week will be some overhead movement
while under fatigue.
WEEK 4
This week we will start working overhead,
but with restrictions on load and volume.
The skill work will focus on scapular mobility
and stability under load, and will test out
the week with some serious shoulder
volume.