Here is our "Movement and Mobility Test 1" that we use at CFSBK.  This information is based off of Kelly Starrett's book, "Becoming a Supple Leopard". The questions and answers have been created by myself, David Osorio for internal use at the gym and are not officially endorsed by Kelly or Victory Belt Publishing.

CrossFit South Brooklyn
Movement and Mobility Test 1 (KEY)

When identifying the root of dysfunctional movement, the coach needs to determine if the error is due to 1. Overtension  or an 2. Open-Circuit Fault

If the issue is determined to be because of 3. Overtension , a mobilization plan needs to be created.

There are three primary mobility systems. List all three categories below in the order you would use them to triage movement restrictions then answer the following two questions about them.

Format your answer like this for each of the three:

A: Name the Mobility System in the correct order
B: List 1 Mobilization Method (Not a specific mobilization) that falls into this category.

C: Describe what is happening to the tissue

1A 4. Joint Mechanics
1B 5. Banded Flossing or Flexion Gapping or Paperclipping (oscillation) or Tension Traction
1C 6. Mobilization of the joint capsule or resetting normal articular groove of joint surfaces.

2A 7. Sliding Surfaces
2B 8. Pressure Wave or Smash and Floss or Voodoo Floss or Ball Whack
2C 9. Shear forces are being created to restore sliding surfaces and resolve trigger points.

3A 10. Muscle Dynamics
3B 11. Contract Relax (PNF)
3C 12. Applying tension at end range to help facilitate change in the tissue and restore some muscle contraction.

When acute injury or localized pain are present, you can use the 13. Upstream/Downstream  approach to feed slack into the system. If someone were experiencing pain just below the patella, what mobilizations would you use on which areas? (2 points)

MOB 1: 14. Posterior High Chain MOB

MOB 2: 15. Calf or Medial/Anterior Shin MOB

Rules of Mobility:

In 1 sentence, describe the following rule of mobility:

Test/Retest: 16. Always Check to see if progress was made
If it feels sketchy, it is sketchy 17. Mobility should be uncomfortable but not painful.
No days off. 18. You need to make mobility a daily part of your life for it to fully benefit you.
Make Mobility Realistic 19. Mobilize in positions that look like
Always Mobilize in a Good Position. 20. Keep your midline and joints in their proper positions while mobilizing.
Explore Your Business 21. Don’t remain static while mobilizing, move around to create more change.

The Bracing Sequence

List the 4 steps of the bracing sequence in the correct order.
1. 22. Squeeze your butt
2. 23. Pull your ribcage down
3. 24. Get your belly tight
4. 25. Set your head and neck into stable positions

There are three primary reasons we use the bracing sequence.  List each reason, then describe an associated scenario where performance or capacity could be compromised.

1A 26. Avoid CNS Injury
1B 27. Herniated Disc or pinched nerve

2A 28. Avoid Mechanical Compomises (loss of ROM)
2B 29. Lack of bracing defensively shortening ROM. Think supine hip ROM test

3A 30: Maximise force production
3B 31: Band press analog, spear test, rip’s head test

The Tunnel:

When thinking about the tunnel concept from a motor control perspective, the basic idea is that you have to  32. Start in a good position in order to  33. Finish in a good position.

In practical terms, how would it influence a coach’s thinking when working with an athlete on a repeated movement error?

34. The coach can assess whether the start position is creating a fault later in the movement.

Now using the tunnel concept in terms of mobilizations, provide an Rx for two mobilizations you might use for the power clean. Justify based on the demands of the movement.

Mob 1  35. Something to mobilize the hip for flexion or the thoracic spine for extension.

Mob 2 36. Something to mobilize the shoulders for flexion/external rotation or the wrists for extension.

Case Study:

Kelly has been training at the gym three times per week for the last 2 months. He’s recently experienced some elbow pain during push-ups and pull-ups which has been nagging him for about 2 weeks. Additionally, he sits most of the day and has some back pain associated with squatting. He doesn't appear to have any other significant limitations.

Put together a sample program for Bill to do on his own at home or at the gym. Address each of the three points below in your answer:

1 pt: List out  4 mobilizations in the order you would assign them. Justify why you would put the first mobilization at the top of the list.
4 pts: Justify each mobilization based on the details of the case study.
1 pt: Note how long he should hold each mobilization for.

37. Mob 1: Elbow Bias

38. Explain why you started with the above mobilization in the sequence: Always resolve issues with painful joints and tissues first.

39. Mob 2: Elbow, hip extension or squat bias
40. Mob 3: Elbow, hip extension or squat bias
41. Mob 4: Elbow, hip extension or squat bias

43. How long should each Mobilization be held for? At least two minutes. Or work until theres improvement or theres no more to be had in a session.