December Challenge – Max chin-over the bar hold
The chin over the bar hold is a “isometric” hold. This means there is no lengthening or shortening of the muscles, they work hard to simply maintain a shape.
Chin over the bar holds are a fantastic movement (and so under-rated!).
By performing these holds correctly we learn to retract the scapulae, we provide the recruitment of more muscle fibers in the fight against the weight, and we help maintain the rigidity of the spine to minimise the changing of spinal position leading to more efficient force transfer.
In addition to all of the above benefits, these iso holds in the pull-up will help to strengthen the lower traps and rhomboids which are helpers with posture and t-spine extension, both of which help to put the shoulders in more stable positions keeping them safe and injury free.
So, let’s see what you’ve got!
12 Days of CrossFit & Christmas Bake-Off
It all kicks off this coming Monday!
The evening of the last day is our grand finale and to celebrate in style we are having our Christmas Party with a CrossFit Bake-Off.
Workout of the Day – Friday
A) Power clean: Establish a 3 rep max
B) Airdyne test: 30 seconds for max calories
Workout of the Day – Saturday
CrossFit Open 14.4
14 minute AMRAP:
60 Calorie row
50 Toes to bar
40 Wall balls 9/6kg
30 Cleans 60/40kg