![]() ![]() Each protocol consists of seven exercises with 5-20 reps each. The rest are prescribed post-WOD (although I used Iron Scap ™ before my workouts with good results). Activation protocol should be performed pre-WOD. It also includes a two-sided, illustrated exercise chart that details the four exercise protocols: Activation, Recovery, Plyometric, and Iron Scap™. system comprises three sets of color-coded resistance cords with varying levels of resistance. Recently, however the brand has directed its focus to the functional fitness industry, targeting CrossFit Games athletes in particular with the High Intensity Interval Training (“H.I.I.T”) system – hence, this review. Crossover Symmetry used to market its products almost exclusively to baseball players. Manufacturer: Crossover Symmetry, Arveda, CO, USAĬrossover Symmetry is a rotator cuff/scapular activation and strength protocol designed to eliminate or reduce shoulder impingement and improve overhead performance. Once you have finished this week successfully you are now ready to return to your regular programming with shoulders of gold.Ĭlick here for the 30 day shoulder fix program.This week, we take a moment to review the Crossover Symmetry H.I.I.T System. It is important to scale appropriately and if you are experiencing any discomfort it is a sign to shut it down and return to the previous week. You should feel strong and stable overhead, and definitely moving pain free. The goal for this week is to start working overhead, however we will control for load and volume. IRON SCAP is the true strengthening component of the Crossover Symmetry System, and will be the last push towards ironing out shoulder mechanics and developing the shoulder stability needed to go overhead next week! Week 4 Another important addition to this week is the incorporation of the IRON SCAP program post workout. This week will also add to the dynamic shoulder movement options, however everything will still be below shoulder height. The program is progressing yet again with a new set of skill movements to continue building strength and motor control of the scapula. Specifically this week will focus on scapular protraction and retraction, along with incorporating some dynamic shoulder movements with little risk for running into impingement issues. Becoming strong with these assistance drills will build upon the strength you are acquiring with Crossover Symmetry and will help transition to better functional movements typically programmed in a WOD. ![]() This week will now start incorporating a skill session to focus on important scapular positions. Don’t fret because you aren’t hitting anything overhead, your arms won’t turn to noodles with one week off! You will be hammering a ton of Crossover Symmetry and be 1 week closer towards becoming SCAPJACKED! Week 2 This week will eliminate any dynamic shoulder movements to promote healing and allow full focus on optimizing shoulder position. The program starts with some time to allow any shoulder inflammation to resolve along with a heavy emphasis on mobilizing the tight muscles around the shoulder. If you have any shoulder pain with the week’s final workout, it is a sign that you shouldn’t move to the following week. When paired with the Crossover Symmetry System the shoulders will become stronger and better equipped to handle the following week.Įach week will conclude with a challenging workout that includes a provocative test for the shoulder progression included in the following week. Each week will challenge the shoulder through increasingly more difficult positions. Our goal is to push your physical capacity through challenging metcons and strength training, while progressively correcting shoulder mechanics to help you move better. Please don’t mistake this for an easygoing therapy program. With one month of shoulder dedication, you can build bulletproof shoulders ready to take on the overhead volume and intensity needed to be a successful athlete. This is why we developed the 30 Day Shoulder Fix. Through consistent use of Crossover Symmetry and progressively increasing overhead movements and volume, it is possible to correct shoulder pain and stay pain free. Does this mean you should stop training?Ībsolutely not! You need to do something to prepare your shoulders. Nagging shoulder pain is far too common for the overhead athlete, and unfortunately the corrective strategies often implemented are only temporary fixes to the bigger problem. ![]()
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