Boost Your Training:
A Shoulder Accessory program for Crossfit Athletes
A comprehensive 8-week shoulder-specific accessory program for CrossFit athletes designed to improve mobility, decrease pain, and increase performance so you can keep getting after it in the gym. Three 10-15 minute workouts a week delivered via PDF.
$59 USD
Who is this program for?
CrossFit and other functional fitness athletes looking for an efficient and effective program to help stay in the gym, improve shoulder mobility & strength, decrease pain, improve performance, and prevent shoulder injuries.
Are you tired of…
feeling pinchy shoulders with overhead pressing
having pain in the front of your shoulder with push-ups or dips
achy shoulder blades and traps
always modifying shoulder movements due to mobility issues
missing workouts because of shoulder pain
resting but still having pain when you return to the gym
one arm feeling stronger than the other
not seeing the results you want from banded stretching and foam rolling
Are you ready to…
improve your mobility for overhead movements
have a better front rack position
decrease pain with gymnastics movements like muscle-ups
have a better shoulder position in the overhead squat & snatch
put a little extra work in to boost your performance
decrease your risk of injury
Why I Created This Program
As a CrossFit coach and physical therapist practicing within a CrossFit gym, I see athletes miss workouts or continuously modify the same movements due to shoulder pain. I see athletes who struggle with overhead or front rack mobility but don’t know how to fix it.
CrossFit involves a lot of movements, at high volume, that push your shoulder into positions that you may not have trained in before. The best way to limit injury is by consistently performing mobility, strength, and stability work to specifically support the demands placed on your shoulder during a CrossFit workout.
Here’s the thing, it takes some extra work to improve your mobility and increase the strength of your shoulder but no one wants to miss workouts because of pain. If you put in a little work before or after class, you can avoid injuries and keep progressing in the gym.
There are SO many different exercises available out there - it’s easy to get overwhelmed. I’ve taken the guesswork out for you.
In this program, I have put together the most effective exercises I’ve used with hundreds of clients to improve mobility, decrease pain, and keep them performing well in the gym. Now it’s your turn to see the benefits!
This program is designed to specifically help crossfitters like you.
I’ve used my expertise as a Level 3 Certified CrossFit Trainer and Doctor of Physical Therapy to design a program that will get you results in the gym without adding a ton of extra time.
What you’ll get:
A comprehensive, efficient, & repeatable shoulder routine that can be completed easily before or after your CrossFit WOD to improve shoulder mobility, stability, and strength, decrease your risk of injury, and improve your performance in the gym.
How it Works
After your purchase, you will be emailed a link to download the program. After downloading the pdf, you can access it on your phone or your computer and print the document if you prefer. You will see the weekly and daily exercise routines listed. Read the exercise descriptions and click on the link to watch the exercise video for more details. You’ll also see a list of the equipment required for that day.
What’s Included
8 weeks of programming delivered via pdf
3 sessions per week (24 total sessions)
10-15 minute sessions
Efficient and repeatable routines that can be completed before or after your workout
In-depth videos and descriptions for every exercise
Over 50 video demonstrations with step-by-step instructions
Specific sets and reps for each exercise
Equipment list for the day
Exercise progressions and scaling options so you can reuse this program as you progress
Soft tissue work and stretches to improve overhead and front rack mobility
Strength and stability exercises to reinforce your movement for lasting results
Single arm strengthening to improve side-to-side imbalances
Prehab exercises to decrease your risk of injury
Access to the program forever!
It takes time and consistency to gain mobility, strength, and stability.
You’ll have access to this program forever so you can start back at the beginning or pick and choose your favorite routines
BONUS!
Self-assessments for shoulder mobility
Stop guessing and start assessing so you know exactly what you need to focus on
Meet Your COACH - Dr. Beth Ansley
As a Doctor of Physical Therapy and Level 3 Certified CrossFit Trainer, I am passionate about combining the worlds of rehab, fitness, and sports performance. I have been treating and coaching CrossFit and fitness athletes in person and online for over 12 years.
I have had shoulder injuries over the years that have limited my performance in the gym. I know how important it is both mentally and physically, to be able to stay active and part of the CrossFit community. I’m excited to help you!
See what others have to say
You’ve got questions, I’ve got answers
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After purchase, you will be emailed link to download a PDF document. This way you’ll have access to the program forever.
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Always and forever
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$59 making this program a great DYI option if you aren’t in need of physical therapy.
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If you aren’t a CrossFit, functional fitness athlete, or weightlifter, this program is likely not the best fit.
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Each session takes about 10-15 minutes to complete making it perfect to do before or after your WOD.
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If you pass the mobility tests congrats! But just because you have good flexibility, doesn’t mean you have the strength and control over your motion. This program works on both!
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If you struggle to keep good form, try one of the scaling options listed or reduce weight. If you are still concerned about compensations, you can always schedule a one-on-one session with me in person or virtually and we can review any questions you have.
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You’ll need access to a full gym with barbells, dumbbells, kettlebells, pull-up bar, bench, box, resistance bands, foam roller, and mobility balls. Bonus if you have a GHD and Crossover Symmetry but I give you alternatives if you do not have these at your gym.
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I can’t promise this will fix any injury. If you have an injury, I recommend getting assessed by a physical therapist to get a medical diagnosis.
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You should not have any pain while performing the exercises in this program. Some discomfort is okay but please do not push through sharp pain. Consult with a PT in person or send me an email and we can figure out an alternative exercise.
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Keep working! Mobility changes can take time - meaning years of consistent work. However, I would recommend getting formally accessed by a PT to figure out if there is something else you can do.
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The program does progress over he8-weeks but you can skip around if you’d like. You’ll notice some days focus more on overhead vs front rack vs gymnastics mobility so feel free to find a routine that fits with what you are doing that day in training.
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Nope! You can do as many as you’d like but the program is designed to do 3 sessions a week for consistency and efficiency so you can build resilient shoulders over time.
The Price
$59 USD
The cost to work with me ranges from $225 for a 1-on-1 session to up to $300/month for custom workout programming. If you have shoulder issues but don’t quite need custom care, this program is a great deal.
stop waiting to fix your shoulders!
If you’ve been avoiding doing the work to improve your shoulder issues, now’s your time to start. Improve your mobility, gain stability and control, and build strength and resiliency to avoid injuries. This is your chance to get access to a program that is effective, efficient, and going to help you improve in the gym.
Are you ready to do this?
Have more questions?
Email info@movebetterwithbeth@gmail.com and we'll get back to you ASAP.