Workout: Deadlift: 3-3-3-3-3 reps
Accessory: Accumulate 50 Strict Toe to Bar
Bulletproof Shoulders, Anyone?
Would you believe this piece of equipment is still used today by sports professionals all over the world? And for good reason. Now obviously it’s undergone a few make-overs, however the principle is still the same -to facilitate safe and efficient shoulder mechanics, reduce the risk of shoulder injury and improve overhead performance, while also building shoulder strength along the way.
The newest evolution of this piece of equipment is called The CrossOver Symmetry System. It addresses the specific needs, time constraints, and demands of the CrossFit athlete by focusing on three phases of athletic development -Activation, Recovery and Plyometrics.
ACTIVATION PHASE ~ The Activation program is the most important phase of the of this System and should be used prior to any workout. It is a non-fatiguing dynamic shoulder warm up, designed to activate the essential structures of the shoulder complex. The Activation program will improve neuromuscular firing and increase blood flow to targeted muscles.
RECOVERY PHASE ~ The Recovery phase should be utilized post-workout with athletes whose shoulders give them persistent problems. It is also very effective following heavy workloads. The Recovery phase utilizes eccentric, or negative muscle contractions, which have been shown to be beneficial when treating chronic overuse injuries. The Recovery phase increases targeted blood flow to tendons and muscles to speed up the body’s healing processes.
PLYOMETRIC PHASE ~ In the Plyometric phase, the athlete will perform five high speed plyometrics (oscillations) at the end or mid-range of the exercise. By applying rapid alternating movements, the neuromuscular control required for timing, efficiency, and stability during high speed dynamic movements is enhanced.
Ask a CFBT trainer to be shown how our CrossOver Symmetry works. We have a much much newer version than what is shown in the photo above, which incidentally we also have on display (as an original working model, circa 1887) at the rear of the gym. Feel free to check it out as well!