Injury Prevention Protocol

 In Blog, Pictures, W.O.D.

 

Everyone at some point starts to feel aches and pains. We see it with anyone coming from a traditional gym model to CrossFit facilities.

 

Training starts to diminish because the body is telling the mind to stop. All through this may be true theres another side of this.

 

Maybe your training needs to change. Adding some strength accessory work in the mix with mobility to help strength injured muscles.

 

One common injury we see are shoulder injuries.

 

If you find yourself struggling with shoulder injuries get checked out first to make sure there is nothing wrong and after cleared start doing some strengthening work.

 

Below is a protocol that will help strengthen and build the smaller secondary muscles that may be causing pain.

 

3-5 Sets

5/5 Single Arm Dumbbell Tempo Floor Press *Challenging weight

15 Seated Banded Pull-Aparts *Think good posture

 

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6.25.19

Health
Every Minute on the Minute for 10 Minutes
Minute 1) 40 seconds of Overhead Plate Holds
Minute 2) 100m Run 50% effort

Fitness
Every Minute on the Minute for 10 Minutes
Minute 1) 40 seconds of Handstand Holds
Minute 2) 100m Run 50% effort

Compete
Every Minute on the Minute for 10 Minutes
Minute 1) 40 seconds of Handstand Walks
Minute 2) 100m Run 50% effort

Health
6 Sets
As Many Reps As Possible in 3 Minutes
5 Dumbbell Strict Press *Challenging weight
10 Kettlebell Swings *Moderate weight
50m Sprint

Fitness/Compete
6 Sets
As Many Reps As Possible in 3 Minutes
5 Handstand Push-Ups
10 Kettlebell Swings 53/35
50m Sprint

-Rest 1 minute between AMRAPs-

Each round is scored by total reps completed excluding the run.

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