Open 18.5 Mobility Guide – Improve Thoracic Mobility & Decrease Hip Tightness

Open Workout Déjà vu
If you’ve been doing Crossfit as long as we have you probably have mixed feelings about the announcement of Crossfit Open Workout 18.5. 

“Who votes for thrusters anyway?!?!”

On the plus side it gives you a chance to prove you are fitter than you were in 2011 & 2012. But if you have done this workout before there’s a good chance you remember how much this WOD, well sucks… It truly sucks: 

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. 

When the Crossfit HQ Director of Training & Certification Nicole Carroll refers to a workout as ‘the longest 7 minutes of your life’ you know you’re in for a treat.
An AMRAP ascending couplet in a 7 minutes of thrusters and CTB pull-ups is going to get metabolically taxing pretty quickly. 
In order to get the best possible score for this workout you need to move efficiently, and in this workout that means loosening your hips for your squats, and mobilising your shoulders and upper back to improve your overhead position and kipping.
Grab yourself the following equipment:

  • Kettlebell
  • Foam Roller
  • Lacrosse Ball
  • A bit of floor space

This mobility guide compromises 5 exercises to ensure you are ready to finish the 2018 Crossfit Open strong:

Thanks to Hat Hewitt of MAP Rehab & Crossfit Watford


“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.”


“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.”


“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”