18.3 Mobility Guide

Focussing on improving overhead positioning and kipping efficiency
18.3 is a lot of double unders followed by some quite technical movements. Overhead squats, dumbbell snatches and muscle ups are tricky enough when you’ve not just done 100’s of double unders.
Mobilising your upper back and shoulders before this workout will help you to stabilise the weight over head, and releasing your lats will help you kip effectively for the muscle ups.

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes

We’ve squeezed 7 great exercises to focus upper back and shoulder mobility into under 5 minutes in our latest mobility guide video. If you’re hitting 18.3 it’s definitely worth checking out.
Grab yourself the following equipment:

  • Kettlebell (any weight)
  • Bench (with a soft edge)
  • Your favourite foam roller
  • Light training Barbell / PVC pipe / Broomstick

Now check out our 5 minute video full of useful mobility tips:

Thanks to Hat Hewitt of MAP Rehab & Crossfit Watford


“Training has always been a big part of my life. I’ve trained twice a day, around my physical 8am-5pm day job, for as long as I can remember.
I’d get used to dull aches, I thought it was just par for the course. Not anymore, I train just as hard but by adding GLC2000 into my recovery routine I hardly ache at all. If you put in the work, this stuff is an absolute must.”


“Like most Crossfitters I don’t have the luxury to train full time. I have a 9-5 office job, family responsibilities plus I also coach at Crossfit Blockhouse.
With all this going on, I don’t always have to time for as much recovery and mobility work as I’d like. This is why a quality joint supplement like GLC2000 is so important, it gives my joints and connective tissue everything they need to repair the daily wear and tear I cause them.
If you’ve got joint issues, use GLC2000 consistently for a few months, believe me you will notice a big difference.”


“My main job is mum to four kids. A tough but very rewarding job! Plus I work part-time for my husband doing the admin stuff he hates.
I had a shoulder impingement for years that I just tried to control with anti-inflammatory meds. Now I can manage my shoulder and other aches with just GLC2000. I would say GLC2000 is a must for masters athletes.”



“I’ve had shoulder and elbow issues for years, these are brought on by my job which involves lots of repetitive gripping and hammering. This affects my training and my work, so I used to spend £160 a month on chiropractor visits.
GLC2000 costs me less than £25 a month for better results! I know I’ll be able to follow my training programme after a busy day at work, and be certain that the following day I will be able to work again”

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