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 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

When identifying the root of dysfunctional movement, the coach needs to determine if the error is due to 1. ____________________  or an

2. ____________________

If the issue is determined to be because of 3. ____________________ , 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

A:  4.  _______________________________________________

B:  5.  _______________________________________________

C:  6.



A:  7.  _______________________________________________

B:  8.  _______________________________________________

C:  9.




A:  10.  _______________________________________________

B:  11.  _______________________________________________

C:  12.





When acute injury or localized pain are present, you can use the

13. ____________________  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.  ________________________________________

MOB 2: 15.  ________________________________________

Rules of Mobility:

In 1 sentence, describe the following rule of mobility:

16. Test/Retest:


17. If it feels sketchy, it is sketchy

18. No days off.

19. Make Mobility Realistic

20.  Always Mobilize in a Good Position.

21. Explore Your Business


The Bracing Sequence

List the 4 steps of the bracing sequence in the correct order.





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.

26. Reason one:

27. Scenario:

28. Reason two:

29. Scenario

30: Reason three:

31: Scenario:

The Tunnel:

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

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

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.

35. Mob 1:


36. Mob 2:

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 tightness in his back 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.  List 4 mobilizations you would prescribe and justify each one based on the the description.

37. Mob 1:

38. Explain why you
started with the above mobilization in the sequence:

39. Mob 2:

40. Mob 3:

41. Mob 4:

43. How long should each Mobilization be held for?