Isolation

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CrossFit prepares you to be generally physically prepared for anything. Therefore, we don’t do isolation movements. However, there are things that isolation movements are good for. For instance, Physical Therapists use isolation movements to rebuild injured muscles. Bodybuilders isolate muscle groups to prepare for shows.

In our case, isolation movements can be used to help with specific skills. If you’re trying to get handstand push ups, building the shoulders, triceps, and your core will help. Want that first pull up? You can isolate you lats and biceps to help. The thing to keep in mind is this is the difference between “General Physical Preparedness” and “Specific Physical Preparedness”. If you have a specific goal, train to achieve it. To be fit or to get into shape, train to achieve it.

TODAY: FRI, DEC 20, 2013

IN 6 MINUTES

  • 2 HANG POWER SNATCH 75#/55#
  • 2 TOES TO BAR
  • 4 HANG POWER SNATCH
  • 4 TOES TO BAR
  • 6 HANG POWER SNATCH
  • 6 TOES TO BAR
  • 8 . . .

THEN,

RING DIP SKILL WORK

*Your score will be the last complete set of reps you complete (and a notation of any additional reps). Example: If you complete 12 HPS and 12 T2B, then I yell “Time” after you do 6 more HPS, write this on the board : Me – 12+6

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