Assuming you “graduate” to the next level of resistance, you’ll need two more sets of resistance bands, which according to Crossover Symmetry’s website, will cost approximately $95.00 USD. Still, that’s a hefty price tag for an exercise chart, video link, three sets of high-grade latex tubes with nylon sleeves, PVC handles, carabiners, and a bag. But to the brands credit, the product is well made and appears to be designed for heavy gym and/or team use. Price: Add shipping and any extra attachment options (door belts) and you’ll be paying over $300.00 USD for a Crossover Symmetry. system, complete at least one protocol, and put the equipment away before class started.Ĭrossover Symmetry (Image: Crossover Symmetry Facebook Page) Nonetheless, I had time to set up the H.I.I.T. every weekday morning, I enter the box at some modest level of impairment, ranging from lack of sleep or coffee, to a weekend-induced carb hangover. In addition, the third pull of my snatch dramatically improved.Įasy and Fast to Use: Most days I attend the 5:00 a.m. system was particularly useful in both prevention (strengthening) and overall rehabilitation of both shoulders at the same time.Īfter a month and a half of using the Iron Scap™ protocol, I had no discomfort with butterfly pull-ups or kipping toes-to-bar movements. However, in my experience, the problem with physical therapy is: A) you only go after you’re injured and B) you only address where you are injured (one shoulder versus both). Rotator Cuffs Got You Down?:I have been addressing my own rotator cuff issues for years, both in physical therapy, which has been generally successful, and with daily mobility from MobilityWOD and Becoming a Supple Leopard. And the protocols did not smoke me for the impending WOD, either. protocols were more effective than twice that time spent with bands and other mobility tools. Prior to this review, I regularly performed resistance band and lacrosse ball shoulder/ rotator cuff mobility before every WOD. During my review, I saw dramatic improvement in overall shoulder mobility and overhead positioning – both on gymnastic and Olympic lifting movements. Opening Up:Crossover Symmetry effectively and efficiently prepared me for overhead work. During the last month and a half of my review, I used at least one of the exercise protocols six days a week.Įrik testing the Crossover Symmetry System I used it inside (attached to squat racks, pull up towers, and squat stands), outside (attached to my in-ground pull up bar and to chain link fences), and on the road while traveling (attached to hotel room doors with the door belts). Door belts allow you to convert almost any door into a Crossover Symmetry station without the need for additional mounting hardware. There are resistance cord packages for “novice” and “elite” level resistance as well. Currently, Crossover Symmetry provides a video link (of average quality) that goes through step-by-step instructions for each exercise protocol.įor my review, I chose the “competitor” level resistance cords (7 lb., 15 lb., and 25 lb.), squat rack anchors, and door belts. system comes with three sets of color-coded resistance bands, exercise chart, squat rack attachment straps, and a carrying bag. The athlete then follows the 7-10 minute exercise protocol sequence before or after training to mobilize, activate, and improve overhead position and stability. The Crossover Symmetry cords are attached to removable or permanent anchor points at knee or eye level on a squat rack, pull up tower, door, or wall. Each protocol consists of seven exercises with 5-20 reps each. The rest are prescribed post-WOD (although I used Iron Scap ™ before my workouts with good results). Activation protocol should be performed pre-WOD. It also includes a two-sided, illustrated exercise chart that details the four exercise protocols: Activation, Recovery, Plyometric, and Iron Scap™. system comprises three sets of color-coded resistance cords with varying levels of resistance. Recently, however the brand has directed its focus to the functional fitness industry, targeting CrossFit Games athletes in particular with the High Intensity Interval Training (“H.I.I.T”) system – hence, this review. Crossover Symmetry used to market its products almost exclusively to baseball players. Manufacturer: Crossover Symmetry, Arveda, CO, USAĬrossover Symmetry is a rotator cuff/scapular activation and strength protocol designed to eliminate or reduce shoulder impingement and improve overhead performance. This week, we take a moment to review the Crossover Symmetry H.I.I.T System.
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