As many rounds as possible in 10 minutes of:
Row 250 Meters
20 Medicine ball cleans
20 Box jumps 24″(20″)
Rest 5 Minutes then:
As many rounds as possilbe in 10 minutes of:
Row 200 Meters
15 Medicine ball cleans
10 Burpee box jumps 24″(20″)
Post results to comments or BTWB
FLEXIBILITY…….THURSDAY – Courtney and I switched days, so you get your flexibility fix today!
In previous posts, we have introduced the importance of not only mobility, but stability to help keep you moving safe and efficiently. This post will focus on stability via the consistent use of the Crossover Symmetry system.
(NOTE: The video above contains the Iron Scap series which we don’t often do in class. It is a nice warm-up change to the traditional series that we do so give it a watch!)
First, lets dive into why scapular stability is important: In the human body, the shoulder is the most mobile joint and the most susceptible to injury. This ball-and-socket joint is made up of the scapula (shoulder blade) and the head of the humerus (arm bone). The scapula contains the glenoid fossa, which is the socket of the shoulder. When the arm moves, the scapula also moves to position the glenoid to assist in shoulder movement. Because the scapula has no bony articulations, muscles attached to the scapula are responsible for its movement and its stabilization. Scapular muscles contract in coordination with the rotator cuff to anchor the scapula and move the shoulder efficiently. Consequently, imbalances and/or weakness of the scapular musculature can result in shoulder dysfunction and lead to injury. Resistance exercises can be done to strengthen the scapular muscles and reduce the risk of injury. – Wesley Weaver, PTA
Crossover Symmetry, no matter which series you use, helps to strengthen and activate all of the above mentioned muscles and also ensure you are using the correct pattern of muscles for a particular movement. If you have had shoulder issues and done any sort of physical therapy, you have probably done many exercises similar to these.
If you are unfamiliar with the system, pull aside any one of the coaches for assistance. Verve has 13 Crossover Symmerty systems, so there will always be one available either before or after you workout!!!