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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 05-10-2012, 02:55 PM   #11
Alden Hingle
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Join Date: Nov 2009
Location: Colorado Springs  CO
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Re: WODs *NOT* involving upper body?

I couldn't do squats because of shoulder ROM issues so I've been doing a couple of variations of these while rehabbing my shoulder:

Rounds of:
run 1/4 mile
box jumps X 20 reps
Abmat sit-ups X 20
Back extensions X 20

I also substitute in walking lunges, tuck jumps, single or double unders on a rotating basis.

Good luck with your shoulder recovery.
A. E. Hingle
M/ 62/ 6'/ 192#
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Old 05-20-2012, 01:19 PM   #12
Ken Jackson
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Location: College Station  TX
Posts: 26
Re: WODs *NOT* involving upper body?

Track Wod--run 1 or 2 miles and do either 50 lunges or squats on every 400 meters.
Stationary bike--5 rounds
1 mile bike sprint
50 squats
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Old 05-21-2012, 04:29 PM   #13
Matt A. Windsor
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Location: Dixon  MO
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Re: WODs *NOT* involving upper body?

These are all excellent suggestions (and by excellent I mean I can tell they'd be killing me by the end LOL). Thanks tons guys!
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Old 05-31-2012, 07:53 AM   #14
Matt Cagnetta
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Location: Charlotte  NC
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Re: WODs *NOT* involving upper body?

As I recently sprained my shoulder and am recovering from a labrum tear in the other one, I'm kind of in the same boat as far as changes to programming goes.

Some lower body movements which would likely not bug your shoulder are:

Barbell lunge
Air squat
Box jump (depending on severity of shoulder pain)
Pistols (depending on severity of shoulder pain)
Abmat situp
Leg raise/plank

For a little extra oomph you can throw on a weight vest.

A good WOD option is "Manion" (7 RFT 400m run and 29 backsquat @ 135#) or variations on it (changing to an AMRAP, altering length of run or weight/quanity of squat).

Good luck and heal fast!
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