WOE (Weak of Emphasis)- Shoulder Stability Why is this important? Without developing stabilization muscles around the shoulder joint performing actions such as dips in rings, snatches or other motions can increase risk of injury. Just looking at simple motions as throwing a ball or weight weight acceptance can cause stress on the shoulder girdle (how important the shoulder girdle will be explained in another blog post). Without training in a certain sequence to get stronger at the shoulder can cause an athlete to plateau. So we're going to be working on the basic to advanced moments this week. Here is the break down:
Increasing to Full Range of Motion (ROM) ----> Dynamic Shldr Stability Drills---> Strength through full ROM with increased dynamic balance and external force applied. Please note: If you are new to CrossFit or still developing upper extremity (UE) strength you might be in phase one only during today's session. Remember the point is not to fly through these exercises and lack ROM or stability. Take the time to master each skill. 15-20 minutes Increasing ROM Phase PVC Shldr ROM 2X10 Hand Wall Walks 2X10 (Hands starting in neutral position and athlete slowly "walks" arms up the wall until 180 degrees of shldr flexion is performed. Slowly walk hands back down to neutral position. Push-Ups 3X10 with emphasis on core tight and full ROM Shoulder Stability Drills Static Hold in Rings to Fatigue X5 (time ea static hold and attempt to increase time ea set. 30 second break between sets) If static holds are performed 30 seconds or longer to transition to dips. Dips 3X5. Verbal Cues for knuckles close to the rib cage while descending and pushing through the palms while ascending. Neutral grip during movement pattern. Mini Wall Walks (Half way up and then walk back down) Emphasis on timing of hands and feet. Strength 3 Rounds 10 Med Ball Push Ups Diamond Position w/chains 10 Ring Push Ups 10 Hand Stand Push Ups or Wall Walks 1 Lap Wide Grip push-ups, wide stance across blue mat Advanced- Back Squats King of Squats Challenge 65% of 5 RM 2X10 70% of 3 RM 2X10 CrossFit Hagerstown WOD for 12.16.13 "Unbroken" 5 Rounds 100 Singles/ 50 D/U If you have been with us more than 2 months and you mess up 3 times, 10 Burpees.* 20 KBS or DBS. If dropped 2 sprints. 20 Medball to Wall (M2W) Throws 10 Burpees If broken up add 50 mountain climbers. Advanced Only add 5 Muscle Ups Time Cap: 17 minutes
*If athlete cannot perform open chained movements, substitute it with lunges. 40 lunges instead of jump roping.
Cool down-
Rowing or arm circles in slow motion. 5 mins.
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