#FITCORD VS CROSSOVER SYMMETRY FULL#

It took months, but I finally got them straight/flat in about a 135 degree angle. The farthest I could get them originally without any part lifting off the floor looked like a 90 degree field goal. Instead of having my arms at me side (like the dude has in the pics), I tried getting them as close to overhead as I could (trying to keep back, shoulders and arms flat on the floor). I feel like versions of this worked best for me. They showed me stretches to try at home and before class. My coaches pointed out that I had the strength but terrible mobility in my shoulders and work on getting a deeper squat. It was so frustrating bc I could hardly even do the bar. but nothing humbled me more than trying to do anything OH like you mentioned above. Lifting for a sport in high school/college, I could pretty much RX or RX+ all the standard stuff (Squat, Fr squats, DL, BP, etc.) right out of the gate.

Then finish with whatever metcon they have on the board just to get some cardio in. I still don't have good weight on the bar, my last sets were at 95# - and it's been 2 months of adding weight. Now, I do crossfit usually 4x a week and will go in on an open gym day and just do snatches - I still do that warm up, and then I just start adding weight until I feel form break down and then do a 4-5 sets of singles at that weight. Anytime we had snatches, my coach would either just have me practicing technique or I'd do lighter dumbbell snatches or just muscle snatches to work on my shoulders and elbow issues. My opinion was if I can't overhead squat, I shouldn't be doing snatches. This was about 2 months of 3x a week work (on top of going to crossfit class 3-5x a week) before I could do more than the empty bar in my overhead squat. My pre-snatch warmup (aside from above) is usually scorpions, dynamic pigeon poses, deep lunges + eblow to the ground + thoracic stretch and cook squats.Īnd it wasn't a week.

#FITCORD VS CROSSOVER SYMMETRY FULL#

Snatch press/overhead squat and heave snatch were always done controlled with a pause, kind of like a 2-5-2 cadence (2s descend, 5s in the squat, 2s ascend) and the heave, balance, drop snatch, and full extension were done explosively with speed.Īlso lots of thoracic stretches and banded lat & shoulder stretches. Snatch from Full Extension: 1 set x 3-5 reps.Snatch Press + Overhead Squat: 1 set x 10 reps.Even with 35lbs, half the time I'd try to do a snatch balance I would fall backwards.ģx a week I did a few roudns of this warmup with just a pvc: Overhead squats were 100% impossible for me. Were you able to develop mobility? What did you do? How long did it take? I am open to any suggestions. Further discouragment, my orthopedist told me I'll never get the mobility I want and I'm just wasting my time with the mobility exercises. My trainers and physical therapist have recommended some stretches and exercises, I do them as perscribed, but I don't feel like I'm making any progress at all. I absolutly cannot do them, as soon as I start going down, I drop the bar in front of me. Overhead squats are 100% totally impossible. My jerks are sloppy, I can do the motion and get the bar over my head, but it never feels like I'm doing it right. I can snatch, but I only look good doing it if lift heavy and use the weight of the bar to force my arms back. I can't do strict HSPU, my trainers say I have the strength, but I just can't do it without kipping. I feel like my S2OH seems a little weaker than it should be. The thing that's really holding me back is shoulder mobility. I've been doing CF a couple years now and I'm getting good at it, I want to start competing this fall. This subreddit is not affiliated with CrossFit Inc. Know of large scale notable events? Please let us know! Know an athlete or personality? Talk to them, message the Mods, and we'll arrange an AMA! Please refrain from posting Spotify playlists.

Please refrain from using all-caps or all-emojis in post titles.

When posting products or deals, you may not post an affiliate code.This means participating in the sub outside of your own posts on a regular basis. Please be sure to engage with the community in a way that is not purely self-promotional. No medical, injury, or pain related posts.Please read the FAQ and use search function before posting a question.Racism, homophobia, sexism, and transphobia will absolutely not be tolerated.New here? - Please read the our wiki BEFORE making a post!Ĭhat with us in the our Discord channel! Rules

Fitcord vs crossover symmetry