Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Warm-Up & Mobility
Thread-the-Needle — Simple Cool-Down Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
Thread-the-needle is a hands-and-knees rotation that gently opens the upper back and back of the shoulder. The hips stay mostly over the knees while one arm reaches underneath the supporting arm. Use it after training at a gentle intensity, breathe slowly, and stop if the position causes sharp pain, tingling, or numbness.
Quick answer
Thread-the-Needle is best used when the workout goal matches its main demand: warm-up & mobility capacity, clean mechanics, and scalable intensity.
Muscles Worked
Thoracic spineRear shoulderUpper back
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Warm-Up & Mobility WODs, skill practice, and athletes who can keep thread-the-needle 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 reach and keep the head off the floor. |
How to Do the Thread-the-Needle
1
Begin on hands and knees.
2
Slide one arm palm-up beneath the other arm.
3
Lower that shoulder and side of the head toward the floor.
4
Breathe into the upper back, return through centre, and switch sides.
Common Mistakes
✕
Shifting the hips far sideways to manufacture range.
✕
Putting painful pressure directly on the neck.
Coaching Tips
✓
Keep most of the rotation above the lower back.
✓
Rest the head on a cushion if the floor feels distant.
Scaling Options
Easier / Beginner
Use a smaller reach and keep the head off the floor.
Harder / Advanced
Extend the top arm forward while holding the rotated position.
Related WODs
Use Thread-the-Needle 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 Thread-the-Needle feel?
You should feel mild, steady tension and be able to breathe normally. Ease out immediately if you feel sharp pain, tingling, or numbness.
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