Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Warm-Up & Mobility
Lunge with Thoracic Rotation — Simple Warm-Up Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The lunge with thoracic rotation opens the front of the hip while the upper back turns over a stable lower body. It prepares running, lunging, squatting, and overhead work in one controlled drill. Use it to raise temperature, rehearse clean positions, and prepare the joints without creating fatigue before the main workout.
Quick answer
Lunge with Thoracic Rotation is best used when the workout goal matches its main demand: warm-up & mobility capacity, clean mechanics, and scalable intensity.
Muscles Worked
Hip flexorsGlutesThoracic spineObliques
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Warm-Up & Mobility WODs, skill practice, and athletes who can keep lunge with thoracic rotation mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Lower the back knee and place the supporting hand on a block. |
How to Do the Lunge with Thoracic Rotation
1
Step into a long lunge with the front foot flat.
2
Place the opposite hand inside the front foot.
3
Rotate the other arm and chest toward the front leg.
4
Return with control, stand, and repeat on the other side.
Common Mistakes
✕
Letting the front knee collapse inward.
✕
Twisting through the lower back while the upper back stays still.
Coaching Tips
✓
Keep the back glute lightly squeezed.
✓
Exhale as the chest opens.
Scaling Options
Easier / Beginner
Lower the back knee and place the supporting hand on a block.
Harder / Advanced
Pause for two breaths at the top of each rotation.
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Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
How should Lunge with Thoracic Rotation feel?
You should feel warmer and move more freely, but not tired. Keep the range controlled and reduce it if you feel pinching or sharp pain.
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