Asymmetric loading, mobility and stability were the emphasis with Monday’s CrossFit WOD featuring the dreaded dumbbell overhead squat.
The weights were not heavy enough to call this high intensity but it was plenty
difficult as it exposed strength and mobility imbalances that are concealed by compensatory movement patterns when working with barbells.
Restoring muscular balance and correct movement patterns will help us prevent injury when we get to heavier loads and training intensities.
But it wasn’t only the dumbbell challenging us today. The 2nd movement was a high level gymnastics skill: the bar muscle up! So what do you do if you haven’t got a bar muscle up? Not to worry because we here on Dunbar Street consider ourselves Vancouver’s foremost experts in adapting CrossFit HQ programming to all levels!
Super Mario, Sandman & Yeti all did a band-assisted bar muscle up while Magnum practiced his ring muscle ups.
Others practiced pull ups and ring dips.
No pull ups? No problem! Band assisted pull ups and ring dips are also an option.
We can even substitute ring rows and push ups where needed.
Want help adapting CrossFit to suit your ability level? Come in and see us https://www.empowereverybody.com/get-started/