For the Advanced CrossFit Program visit the RAW Strength and Conditioning Website.

Internal rotation is rotation towards the centre of the body. CrossFit movements like dips, the pull in the snatch and clean and jerk, require internal rotation of the shoulder - and without ease of movement in this position the shoulder can become comprimised during these skills.

Check out this video via Mobilitywod.com (I have done this one and it HURTS, make pain your friend):

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