Monday offered up a full Crossfit experience:
Warm-up: at your own pace
- Band pull-aparts
- First rib shoulder smash – let’s spend some time here.
If you use a wheelchair, or even if you spend a lot of time at a desk at your job, chances are that your shoulders over time have developed a tightening in the neck area where we have our first rib. What is a first rib? It’s way up there in a place where you probably didn’t even know you had a rib. It also gets pinched over time, which prevents arm raising abduction from its full range of motion. So what we do to mobilize the first rib is to apply a Mobility WOD technique (bookmark that web site; it’s invaluable for self-treatment) and drive a weighted bar onto the first rib. Here is what it looks like:
Bad news – this hurts like the dickens, as it opens up the shoulder area. Good news – it works, and it works fast, which you can see as you test and re-test the motion. Try it with the taped up tennis ball for extra bounds of fun/pain.
A: Bench Press – Pause on the Chest(2s); 5×5
In the words of Coach Tyler, “Bench More!”
This time around, the focus is on a slower repetition and control. Get to a weight that is about 80% of your 3 rep max, or in other words something you won’t have difficulty getting 5 reps out of. Then, we’re going to use the negative motion to slow things down (count 2 seconds) and then pause for 2 seconds at the bottom. After the pause, explode upward and re-start. Five reps, five rounds. As you slow things down, you will really feel the movement engage a lot of muscles you don’t even think about during the bench press.
B1: Dips @ 31X1, 3×6-8
B2: Pull-ups @ 21X2, 3×5-6
We got this one as well. Alternate between a dip (Matador, parallettes) and strict pull-ups (bar, rings), using the pausing effect to prolong the agony.
3 movements, AMRAP for 10 minutes.
1) Time for some battle rope! It is like double-dutch for the para-athlete.
It doesn’t really matter which movement you do, so pick one. The reason why this movement is great for the para-athlete is that it forces us to really concentrate on our core strength and balance. Swing too hard, and we will topple right out of our chairs. Get the rhythm right, and your muscles will engage and counter-engage appropriately, improving overall balance.
2) 150 meter row
3) KB press, 7 reps per arm
Once you’re comfortable with handling the rope as well as the transitioning, this is a workout where you should be able to get at least 3 rounds complete.