Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Warm-Up & Mobility
Thoracic Rotation — Simple Warm-Up Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
Thoracic rotations prepare the upper back to turn while the hips and lower back stay controlled. This is useful before overhead lifting, pulling, running, and any movement that needs an upright chest. Use it to raise temperature, rehearse clean positions, and prepare the joints without creating fatigue before the main workout.
Quick answer
Thoracic Rotation is best used when the workout goal matches its main demand: warm-up & mobility capacity, clean mechanics, and scalable intensity.
Muscles Worked
Thoracic spineUpper backObliques
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Warm-Up & Mobility WODs, skill practice, and athletes who can keep 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 | Use a smaller rotation or perform it seated. |
How to Do the Thoracic Rotation
1
Begin on hands and knees with the spine neutral.
2
Place one hand lightly behind the head.
3
Rotate the elbow down toward the opposite wrist.
4
Open the elbow toward the ceiling without shifting the hips, then change sides.
Common Mistakes
✕
Twisting mainly through the lower back.
✕
Letting the hips slide sideways during the rotation.
Coaching Tips
✓
Follow the moving elbow with your eyes.
✓
Exhale as the chest opens.
Scaling Options
Easier / Beginner
Use a smaller rotation or perform it seated.
Harder / Advanced
Pause for two breaths in the open position.
Related WODs
Use Thoracic Rotation in a Real Workout
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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 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.
Build It Into a Workout
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