Functional Movement Screen

Julie setting up
Julie setting up

Fran, Fight Gone Bad, One rep max lifts: these are our CrossFit benchmarks that let us know if we are improving and what we need to continue to work on. But what are our benchmarks with mobility work, and how do we know if we are improving? Enter, FMS.

FMS stands for the Functional Movement Screen. The goal of the screen is to reduce dysfunctional movement – mobility, imbalances, and/or weakness issues. If you continue to train in a dysfunctional manner, you will be putting yourself at risk for injury and decrease your ability to workout at your highest level.

The FMS evaluates and scores 7 movements that are key to normal function. The entire screen takes only fifteen minutes, and you will be performing movements you are already familiar with such as overhead squats and push-ups. Each movement is scored, and once your limiting movement patterns are identified you will be able to correct them on your own with simple exercises, and then later recheck them against your baseline score.

We are very excited to introduce you all to Wes Hendricks. Wes has been CrossFitting since 2007, has competed at Regionals several times, and just finished up Chiropractic school. Wes is also certified to administer the Functional Movement Screen, and will be bringing FMS to CrossFit Southie. This is an excellent opportunity for you to identify what exactly is holding you back and walk away with clear direction on how to fix it.

Wes will be available for screenings on Thursday nights from 5:30pm – 6:30pm and Saturday mornings from 10:30 – 11:30. Screenings are 15 minutes long, and will be reserved in advance – first come, first serve! This is an absolute must for all Burnt Toast athletes. Keep your eyes peeled to the blog for more details and a link to reserve your spot.

400m Run
10 Muscle Snatches
10 Overhead Squats
10 High Hang Squat Snatches
10 Full Squat Snatches

-5 minutes of stretching…whatever needs it

Oly Endurance (20 minutes)
EMOM Snatches (power or squat)
Minutes Reps Load
1-3       10      95,65
4 off
5-7        8       135,80
8 off
9-11      6       155,100
12 off
13-15    4      175,115
16 off
17-19    2      200,135

Regional- Subtract 20,10 pounds from each lift
Open- Subtract 30,20lbs from each lift

WOD (25 min)
With a partner
3 Rounds
400m Sandbag Sprint (4,3)
Rest while partner works
400m Sprint
Rest while partner Works
Record all splits


  • Marc Piccuirro

    06/23/2014 @ 11:39 am

    That was a lot of reps and I didn’t own them.
    Up to 160×2
    Splits were 2-2:10 and 1:32-1:40

  • Rob Hassell

    06/23/2014 @ 11:33 am

    EMOM: 75, 115, 135, 155 (4,3,3), 175 (1,1,2)
    WOD: 18:06

  • goose

    06/23/2014 @ 11:17 am

    Your technique should remain the same throughout. Stay efficient and smooth with light weights. Keep your hips down, chest up, start slow and controlled off the ground, pick up speed past the knee and make contact at the him. Maintain your form on the lighter high rep loads so you don’t break down when you get to the heavier loads.

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