Monday 3 March

A brief introduction about the importance of this piece of equipment.. It's  designed mainly to help with shoulder strength, mobility and movement issues, an area that's often neglected or rushed through during training.
Crossover Symmetry is a medically designed rotator cuff and scapular strengthening system meant to enhance shoulder health and performance by focusing on some of the key muscles and innervations in this area, as mentioned earlier that are often overlooked during mobility.  Crossover Symmetry is used by professional athletes, mostly baseball and other upper limb sports, but also including top CrossFitters.
The system is great to use for:
- Everyday Pre workout.
- Post Gymnastics heavy WOD
- Post Oly heavy WOD
The benefits of using this are huge for shoulder mobility and injury prevention.   We HIGHLY recommend you make this a regular part of your workout routine.
So talk to your coaches and ask them any other further questions you may have. It will be well worth your time too if you can set aside a few minutes and ask them to show & talk you through a couple of basic movements.
In the coming week coach Craig will post more  about this with accompanying video instruction.
Also, it will be included in the class DRILLS this week on Monday, Wednesday and Friday.
- Coach Nira

Back Squat

Work up to a heavy triple then,

3 reps EM for 7 mins


500/400m Row

20 Wall Balls (to 10’/9’)

10 TTB

Rest 3 minutes

3 rounds

Back Squat/Split Squat
5 x 8 reps
Alternate with,
Strict Hanging Knee Raise
5 x 8-12 reps
10 DB Row
10 DB Front Squats
200m run
3 rounds, immediately followed by
20 Slamballs
20 Burpees

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