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What’s a typical CFBB session look like?
[Part 5...] The final session that I’ll explain… So not quite a full week. [So you know, we’re squatting tomorrow, and following it up with some conditioning.] Warm up: Nothing mental - just something general to get the blood flowing… |
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Earthquake bench press:
The activation of the stabilizing muscles is significantly increased during the earthquake bench press compared to a stable bench press despite a lighter load being used; stabilizers are what give you the mechanical advantage to be stronger… Essentially we’re using it for shoulder health, plus it doubles up as a teaching aid for getting tight / creating tension… The lessons learned today will be applied to Thursday’s session.
The activation of the stabilizing muscles is significantly increased during the earthquake bench press compared to a stable bench press despite a lighter load being used; stabilizers are what give you the mechanical advantage to be stronger… Essentially we’re using it for shoulder health, plus it doubles up as a teaching aid for getting tight / creating tension… The lessons learned today will be applied to Thursday’s session.
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Earthquake bench press:
- “Activates” the stabilizers - Keeps shoulders healthy - Teaching aid for creating tension - Bent arm press Overhead yoke carry: A correctly performed bench press is an excellent exercise for the upper body… However… It’s use alone isn’t enough to ensure the correct balance of forces. In the bench press, the shoulder blades are set in an adducted and depressed position, which prevents the action of your serratus anterior [a muscle responsible for the protraction, as well as the rotation and elevation, of the scapula]. You develop a good serratus anterior, along with pretty much everything else surrounding your shoulder joint, when pressing and stabilizing overhead. |
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*A weakness of the serratus anterior and mid traps is strongly associated with subacromial conflict syndrome… Shoulder pain, basically…
The overhead yoke carry will build incredible core strength along with a healthy, strong, balanced upper back and shoulders.
Overhead yoke carry:
- Excellent for shoulder health
- A must for overhead stability
- Great core exercise
- Highlights and fixes dysfunction
Chin ups:
Some pulling volume to help balance out the pressing.
The supinated grip is important… CrossFit mainly makes use of the pronated grip. If you look back over the last week, you’ll notice we’ve mainly trained pronated grips, with neutral grip making an appearance for the farmer walks and landmine rows. You have supinated today, and open hand coming up on Wednesday… If you fail to train different types of grip and roll solely with pronated, eventually:
- You’ll kill your elbows
- You won’t be able to work with open shoulders
- It will create excessive internal rotation at the shoulder
- Which will lead you towards excessive reliance on your upper traps
- Creating a shoulder imbalance, instability, pain and discomfort…
The chin up is an excellent assistance exercise for the muscle up, and can be scaled up or down easily…
The overhead yoke carry will build incredible core strength along with a healthy, strong, balanced upper back and shoulders.
Overhead yoke carry:
- Excellent for shoulder health
- A must for overhead stability
- Great core exercise
- Highlights and fixes dysfunction
Chin ups:
Some pulling volume to help balance out the pressing.
The supinated grip is important… CrossFit mainly makes use of the pronated grip. If you look back over the last week, you’ll notice we’ve mainly trained pronated grips, with neutral grip making an appearance for the farmer walks and landmine rows. You have supinated today, and open hand coming up on Wednesday… If you fail to train different types of grip and roll solely with pronated, eventually:
- You’ll kill your elbows
- You won’t be able to work with open shoulders
- It will create excessive internal rotation at the shoulder
- Which will lead you towards excessive reliance on your upper traps
- Creating a shoulder imbalance, instability, pain and discomfort…
The chin up is an excellent assistance exercise for the muscle up, and can be scaled up or down easily…
*Partner assisted and weighted.
Partner assisted seems to work the best for getting people their first chin ups / pull ups. Banded helps out at the bottom, which is another way of saying they’ll keep you weak in the bottom of your pull up…
Chin ups:
- Balance the pulling volume
- Necessary for wrist, elbow and shoulder health
- Useful assistance for muscle ups
“Sit the f*** down and have a beer…”
~ Coach Collins
Copyright 2019
Partner assisted seems to work the best for getting people their first chin ups / pull ups. Banded helps out at the bottom, which is another way of saying they’ll keep you weak in the bottom of your pull up…
Chin ups:
- Balance the pulling volume
- Necessary for wrist, elbow and shoulder health
- Useful assistance for muscle ups
“Sit the f*** down and have a beer…”
~ Coach Collins
Copyright 2019
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