CrossFit: returning after an injury
Varied movements and loads: shoulders, back and wrists.
Risks and order of return
Loads, speed and fatigue combine; resume with light weights, slow execution and untimed sessions.
CrossFit: start without the clock or max loads. Explosive movements (box jumps, snatches, kipping) come back last, technique first.
Bringing the movement back in four stages
- 1
Mobility and bodyweight movements, slow tempo, no timer.
- 2
Light loads, simple movements, no technical Olympic lifting or jumping.
- 3
Moderate loads, complex movements at low speed, small jumps.
- 4
Olympic lifting, gymnastics (pull-ups, muscle-ups), timed workouts and competition.
Common injuries in this sport
Preparation exercises
External rotation with band
Elbow against the body, bent to 90 degrees, rotate the forearm outwards then return slowly.
To start: 3 sets of 12, 3 seconds back, every other day.
Variations, mistakes and progression
- Easier
- No band, or lying on your side without weight.
- Harder
- Stronger band, then with the arm out at 90 degrees.
- Common mistakes
- Lifting the elbow away from the body.
- Turning the trunk to help.
- Moving on
- When 3 × 15 is easy with no shoulder pain.
Scapular push-up
In a hands plank, keep the arms straight and move only the shoulder blades: draw them together then apart.
To start: 3 sets of 10, slowly, every other day.
Variations, mistakes and progression
- Easier
- Hands against a wall.
- Harder
- Feet on a step, or a 2-second hold at the end of the movement.
- Common mistakes
- Bending the elbows.
- Letting the back sag.
- Moving on
- When 3 × 12 is easy in a plank position.
Gentle wrist mobility
Slow circles and flexion–extension of the wrist, arm supported, without forcing. 1 to 2 minutes.
To start: 1 to 2 minutes, 2 to 3 times a day.
Variations, mistakes and progression
- Easier
- Smaller range.
- Harder
- Bigger range, still without forcing.
- Common mistakes
- Forcing at the end of the movement.
- Doing it fast.
- Moving on
- This is a mobility exercise: keep it as a warm-up.
Hip hinge (light deadlift)
Standing with a straight back, push the hips back while lowering a light weight along the shins, then rise squeezing the buttocks.
To start: 3 sets of 10 with a light weight, every other day.
Variations, mistakes and progression
- Easier
- No weight, hands sliding down your thighs.
- Harder
- Slightly heavier weight, or the single-leg version.
- Common mistakes
- Rounding the back.
- Bending the knees like a squat instead of pushing the hips back.
- Moving on
- When 3 × 12 is done with a straight back and no pulling at the back of the thigh the next day.
Forearm plank
On forearms and knees (later toes), body aligned, hold 20 to 30 seconds without sagging the back.
To start: 3 holds of 20 seconds, every other day.
Variations, mistakes and progression
- Easier
- On your knees, or hands on a table.
- Harder
- On your feet, then lifting one foot for a few seconds.
- Common mistakes
- Hips too high or lower back sagging.
- Holding your breath.
- Moving on
- When you can hold 45 seconds on your feet, body aligned.
Bear crawl
On all fours, lift your knees a few centimetres off the floor, back flat: move slowly forward with opposite hand and foot, 4 steps forward then 4 back.
To start: 3 sets of 4 steps forward and 4 back, every other day.
Variations, mistakes and progression
- Easier
- Knees lifted in place, held 10 to 20 seconds, without moving.
- Harder
- More steps, then sideways, then faster.
- Common mistakes
- Hips too high.
- Pelvis swaying with each step.
- Moving on
- When 3 × 8 steps each way are done with a stable back and no wrist or shoulder discomfort.
Step-down landing
Standing on a 20 cm step, move one foot forward over the edge, drop off and land on both feet, knees bent and in line, quietly. Hold 2 seconds. Advanced exercise.
To start: 3 sets of 5 landings, twice a week, after a warm-up.
Variations, mistakes and progression
- Easier
- Simply step down and bend your knees as you arrive.
- Harder
- Higher step (30 cm), then add a small vertical jump straight after landing.
- Common mistakes
- Noisy landing with stiff legs.
- Knees coming together as you land.
- Moving on
- When 3 × 6 landings are quiet, knees in line, with no discomfort the next day: bring back your sport’s jumps, starting with short ones.
The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.
Equipment and set-up
- Stable shoes and suitable grips or hand protection.
- Simplified movements at first (scaled versions).
- A coach who knows your injury and can adapt the movements.