Drills to Improve Olympic Weightlifting Technique

Floor to below knee

Start off using a simple PVC pipe (referred to in the rest of the article as bar). Lower the bar to the initial Clean or Snatch position between your ankles and the middle of your shins, then bring it to just below your knees.

Your upper body remains in the same position, and all that happens is your knees will clear back and push your hips upwards. Keep the bar close to your shins at all times and try this drill for 5-10 reps.

What this drill will help you do is push your knees back. Even without weight you should feel your hamstrings working.

Below the knee to hip

Start with the bar from below the knee and bring it to your hips. This is where many people lose feel of the bar, especially during the Snatch.

Your knees should clear back as you go past them and then reciprocate forward. This drill will improve your knee movement, especially as you get into heavy weights. Perform 5-10 reps.

Hip to snatch

Start with the bar by your hips, then bend your knees slightly and lift the bar, catching it in a full snatch. Perform 5-10 reps.

Source: Courtesy of CrossFit Inc.

Drills to Improve Olympic Weightlifting Technique with Bands

Once you’ve practiced the knee movement, how to get into the hip, and even how to catch the snatch, it’s time to feel the catch. The following three exercises are performed with a band.

Banded snatch press in a hole

Start squatting with the bar behind your shoulders, a band attached to either end of the bar and your feet over the middle of the band. Then press the bar overhead while you remain in the deep squat. Your feet should remain in a squat stance.

The tension becomes greater at the top, but shouldn’t be much at the bottom when the bar is resting on the shoulders.

This Olympic weightlifting drill with a band will create some tension without the need for weights. It will also get you to feel the press you need to perform as you get into the catch position in the Snatch and enhance your ability to receive the Snatch in the deep catch.

Perform 5-10 reps.

Banded overhead squat

With the band in the same position as the banded snatch press, bring the bar overhead and perform a full overhead squat. Perform 5-10 reps.

These two exercises are especially useful for athletes who struggle to press an empty bar, says Miller, as the load is lightened with a band, but the tension is increased.

Pull below the knee to hip with band

With your feet still on top of the band and both ends of the band attached to either side of your PVC pipe, perform exercise 2 again: pull below the hip to knee.

You should start with the bar below the knee where there is no tension and bring it to the hips. The resistance will encourage you to bring your chest forward a little.

The final drill is intended to provide a lot of tension to the hips. This drill will help you prevent your chest going too far behind from the bar and instead encourage it to stay forward while the bar is by the hip.

This in turn will help you understand what it feels like to be more vertical towards the finish of the Snatch or Clean.

Perform 5-10 reps.

Conclusion

Use these Olympic Weightlifting drills in your warm-ups before you get into Snatch or Clean workouts. The whole purpose of these drills is to feel the body parts and activations you’ll need during lifting.

Read more: 7 Best Snatch Accessory Exercises Every Athlete Needs to Use

THE BENEFITS OF KETTLEBELL WORKOUTS

Function and Uses: Using kettlebells in training helps keep you balanced. Heavier kettlebells can build strength while lighter kettlebells can be used for cardiovascular conditioning. The kettlebell swing is the best-known kettlebell exercise. But like dumbbells, kettlebells are pieces of equipment that also help you with unilateral movements, i.e. single-arm presses, split squats, lunges, Turkish get-ups, etc. Unilateral movements are single arm or single leg movements that challenge you both neurologically and physically.

Kettlebell workouts are especially good at improving your grip, back, and shoulders, which is why Kettlebells are very popular in the Russian military. Russian Special Forces personnel pride themselves on their “wiry strength, lethal agility” and consistent staying power.

Source: CrossFit Inc

There is no better way to burn fat than with sets of Kettlebell Swings, Snatches and Clean and Jerks. These ballistic exercises work your body as one unit and require a great deal of hard work. The harder you work, the more calories you burn. High rep Snatches work more muscle groups and will build strength in the lower back, shoulders, and hip flexors.

KETTLEBELL WORKOUTS – Don’t Drop the Kettlebells

AMRAP in 20 minutes:

• 10 dual kettlebell deadlifts (2×53/44 lbs)
• 40 meter dual kettlebell farmer’s carry (2×53/44 lbs)
• 10 dual kettlebell thrusters (2×53/44 lbs)
• 40 meter dua kettlebell farmer’s carry (2×53/44 lbs)

For 20 minutes striaght, perform as many rounds as possible of the above exercises.

Score is the number of reps performed as a whole, each 10m are equal to 10 points or reps. Each round as a whole consists of a total of 100 points or reps.

Scaling:

AMRAP in 20 minutes:

• 10 dual kettlebell deadlifts (2×44/35 lbs)
• 40 meter dual kettlebell farmer’s carry (2×44/35 lbs)
• 10 dual kettlebell thrusters (2×44/35 lbs)
• 40 meter dual kettlebell farmer’s carry (2×44/35 lbs)

Saturday 181027

Complete as many rounds as possible in 12 minutes of:
7 box jumps
14 kettlebell swings

Men: 36-in. box, 32-kg kettlebell
Women: 30-in. box, 24-kg kettlebell

Scaling
Each round in this AMRAP should be challenging but still completed quickly if not unbroken. Reduce the height and loading in order to maintain a fast pace throughout.

Intermediate Option
Complete as many rounds as possible in 12 minutes of:
7 box jumps
14 kettlebell swings

Men: 30-in. box, 24-kg kettlebell
Women: 24-in. box, 16-kg kettlebell

Beginner Option
Complete as many rounds as possible in 12 minutes of:
7 box step-ups
14 kettlebell swings

Men: 20-in. box, 16-kg kettlebell
Women: 15-in. box, 12-kg kettlebell

Kettlebell Workouts – Sunday 181118

21-15-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Pull-ups

Men: 24-kg kettlebell
Women: 16-kg kettlebell

Source: Photo courtesy of CrossFit Inc

Scaling
This workout is meant to be performed at high intensity, so select a kettlebell that allows you to keep moving. Reduce the volume of pull-ups to avoid large numbers of lengthy rest breaks.

Intermediate Option
21-15-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Pull-ups

Men: 16-kg kettlebell
Women: 12-kg kettlebell

Beginner Option
15-12-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Assisted pull-ups

Men: 12-kg kettlebell
Women: 8-kg kettlebell

Kettlebell Workouts – Eva

5 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pull-ups

Men: 32-kg kettlebell
Women: 24-kg kettlebell

Scaling
This classic benchmark is a long workout with significant volume. Reduce the volume or go lighter, but expect to need multiple sets to complete each set of 30 reps.

Intermediate Option
4 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pull-ups

Men: 24-kg kettlebell
Women: 16-kg kettlebell

Beginner Option
5 rounds for time of:
Jog 400 meters
20 kettlebell swings
20 pull-ups

Men: 16-kg kettlebell
Women: 12-kg kettlebell

Kettlebell Workouts – Friday 181214

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball

Source: WODSHOTS

Scaling
A classic chipper of 500 reps, this longer workout is characterized by intermediate-level body-weight movements and light loads that allow people to keep moving with limited rest. Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks.

Intermediate Option
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

Men: 20-inch box, 12-kg KB, 33-lb. push press, 14-lb. ball
Women: 16-inch box, 8-kg KB, 22-lb. push press, 10-lb. ball

Beginner Option
For time:
30 box jumps
30 jumping pull-ups
30 kettlebell swings
30 walking-lunge steps
30 hanging leg raises
30 push presses
30 back extensions
30 wall-ball shots
30 burpees
30 single-unders

Men: 16-inch box, 8-kg KB, 22-lb. push press, 10-lb. ball
Women: 12-inch box, 4-kg KB, 11-lb. push press, 8-lb. ball

Kettlebell Workouts – Filthy 50

For time:

• 50 box jumps (24/20 in)
• 50 jumping pull-ups
• 50 kettlebell swings (1/.75 pood)
• 50 walking lunge steps
• 50 knees-to-elbows
• 50 push presses (45/35 lb)
• 50 back extensions
• 50 wall ball shots (20/14 lb)
• 50 burpees
• 50 double-unders

Perform all 500 repetitions in the above order. Perform all 50 box jumps, for example, before you move onto the 50 jumping pull-ups.

Score is the time it takes you to complete all the reps.

Good Times for “Filthy Fifty”
– Beginner: 24-30 minutes
– Intermediate: 19-23 minutes
– Advanced: 15-18 minutes
– Elite: <14 minutes

Scaling

A classic chipper of 500 reps, this longer workout is characterized by intermediate-level body-weight movements and light loads intended to allow people to keep moving with limited rest. Newer athletes should reduce the volume and/or modify movements to ensure large sets and short rest breaks (see: “Dirty Thirty”).

Intermediate Option
For time:
50 Box Jumps (20/16 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (12/8 kg)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (33/22 lb)
50 Back Extensions
50 Wall Ball Shots (14/10 lb)
50 Burpees
50 Double-Unders

Beginner Option
For time:
30 Box Jumps (16/12 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (8/4 kg)
30 Walking Lunge Steps
30 Hanging Leg Raises
30 Push Presses (22/11 lb)
30 Back Extensions
30 Wall Ball Shots (10/8 lb)
30 Burpees
30 Single-Unders

KETTLEBELL WORKOUTS

Time to hit the Box and try these Kettlebell Workouts:

1. WOD 1

• 4 Rounds for Time
• 400m Run
• 10 Pull Ups
• 20 Fr Rack Walking Lunges
• 15 Push Ups
• 10 KB Snatch each side

Source: Photo courtesy of CrossFit Inc

CHINESE SHAOLIN MONKS USED LARGE PADLOCKS WITH HANDLES FOR TRAINING THAT CLOSELY MIRRORS MODERN KETTLEBELL EXERCISES.

2. KETTLEBELL KAREN

150 Kettlebell Thrusters

Source: CrossFit Games

STRONGMAN ARTHUR SAXTON PERFORMED WITH A 113 LB KETTLEBELL WHILE LIFTING A BARBELL THAT WEIGHTED 370 LBS WITH THE OTHER HAND.

3. WOD 3

• For Time
• 50-40-30-20-10
• KB Goblet Squats
• KB Swings

Source: Stevie D Photographer

KETTLEBELLS ARE A FANTASTIC WAY TO UNEARTH WEAKNESSES AND IMBALANCES IN YOUR STRENGTH AND MOVEMENT.

4. WOD 4

• 4 Rounds for Time
• 10 Pull Ups
• 10 Shoulder to Overhead
• 15 Push Ups
• 20 KB Swings
• 20 Wallballs

Source: RX'd Photography

KETTLEBELLS ARE A GREAT WAY TO IMPROVE BALANCE AND COORDINATION FOR ATHLETES

5. DEATH BY KETTLEBELL SWINGS

1. Min 1 KB Swings
2. Min 2 KB Swings
…
X. Min X KB

KETTLEBELLS CAN PROVIDE INCREASED STRENGTH WITHOUT INCREASED MASS.

HISTORY OF KETTLEBELLS

Kettlebell workouts are a great way to build strength, muscle, conditioning and mental toughness, but where did it all begin? The Kettlebell as we know it today originated in Russia approximately 350 years ago. The first appearance of the word in a Russian dictionary appeared in 1704. They were originally used as handled counterweights to weigh out dry goods on market scales.

People started throwing them around for entertainment and they were later put to use for weight lifting.

The forefather of the modern fitness gym, Dr. Vladislav Krayevsky, founded the St. Petersburg Amateur Weightlifting Society on August 10,1885, considered the birth of weightlifting in Russia. A proponent of what he called “heavy athletics”, in 1900 Krayevsky wrote “The Development of Physical Strength with Kettlebells and without Kettlebells”. He was one of the most influential pioneers of fitness of his day.

His students included the legendary strongman George Hackenscmidt, “The Russian Lion”, who credited him with teaching him everything he knew and Eugene Sandow, “The Father of Modern Day Body Building”.

Save yourself some time and energy by training smart and avoiding them.

If you’re training to gain muscle or get stronger cardio still has its place in your training, and high cardio fitness is better than no cardio fitness in essentially every aspect of life.  

Cardio can also aid your training by increasing your overall work capacity and speeding up your recovery between sets. Additionally, it is an important factor for long-term weight maintenance.

So, what cardio mistakes should you avoid? Pro bodybuilder and YouTuber Jeff Nippard breaks down the answers.

Most Common Cardio Mistakes People Make for Fat Loss

1. Thinking you only need to do cardio to lose fat
2. Mistiming cardio and strength
3. Getting the intensity wrong
4. Doing too much cardio
5. Relying on fasted cardio

Thinking you only need to do cardio to lose fat

You also need to address your diet if you want to lose fat, cardio by itself won’t get you there efficiently.

It is not a good idea to try to out-train a bad diet.

Cardio is great – it can help with long-term weight maintenance and reduce risk markers for cardiovascular disease and death from all causes – but don’t set unrealistic expectations on it, because it can be much more effective accompanied by good nutritional habits.

“From a fat loss standpoint, I think cardio should be used like a supplemental tool that assists your diet rather than the engine of fat loss,” says Nippard.

Timing cardio and strength wrong

Cardio can affect your strength training sessions – known also as the interference effect – as the muscle endurance and the muscle hypertrophy pathways are different.

While the question whether you should do cardio or strength first is still being discussed and the answer depends on your goals, if you want to lose fat and build muscle, you’ll have to be careful with the timing of your cardio sessions.

Source: Courtesy of CrossFit Inc.

Nippard recommends doing weight training first (having completed a warm up of around 10 minutes) and cardio training either after or as a separate session altogether.

However, if you’re new to fitness or moderately trained, this cardio mistake shouldn’t worry you too much as it affects well trained individuals the most.

Doing too much intensity cardio

There are two types of cardio: Low Intensity Steady State and High Intensity Interval Training. While many people believe that HIIT is more effective at burning fat, the effects don’t really account for greater fat loss, Nippard says.

While HIIT is time efficient and can be more fun for certain athletes, it also takes longer to recover from and can interfere with your weight training more.

Doing too much cardio

Even if you nail the timing and intensity of your cardio training, it is still possible to do too much cardio, says Nippard. A 2012 study found a drop in hypertrophy for people who trained endurance between three and four times per week and a decrease in strength, power, and hypertrophy the longer endurance training was.

Although correlation wasn’t that strong, it is something to be aware of.

Relying on fasted cardio  

Relying on fasted cardio for extra fat loss might seem like a compelling argument and easy hack, but while you might lose more fat during your cardio session itself, this doesn’t mean you’ll lose more fat overall.

Exercising fasted does not really influence weight loss or changes in lean fat mass.

Instead, focus on achieving a sustainable and safe caloric deficit over a set period of time and do your cardio training when it fits your schedule best.

Push-ups are popular because they can be done anywhere by pretty much anyone. No equipment is necessary to perform them, they are easily scaled, and they’re a great addition to any workout.

How to perform a push-up

Push-ups are designed to target your chest, front delts, and triceps.

Dr Mike Israetel, PhD in Sport Physiology and cofounder of Renaissance Periodization, breaks down the biggest push-ups mistakes he sees people do and gives advice on how to fix them.

Doing your push-ups right will bring the maximum benefit for the minimum cost, so make sure you’re not committing any of the following mistakes and optimise your training.

9 Push-Ups Mistakes and How to Fix Them

1 – Too little range of motion

Your chest should essentially touch the floor when you perform push-ups. Going up without fully extending your elbows or going down without getting very close to the floor isn’t technically a push up.

2 – Changing the range of motion between reps

Your push-ups should look the same whether you’re on your first three or last three. Efficiency aside, this is a terrible mistake because it doesn’t allow for good tracking, so you won’t be able to know whether you’re progressing if a big number of reps was questionable.

3 – Uncontrolled descent

Performing the eccentric part of the exercise uncontrolled will take away half of the push-up’s benefits. Controlling your descent is not only safer but also eccentrically contracts the muscles, which is incredibly stimulating for hypertrophy.

This doesn’t mean your push-ups should be slow, but simply that they should be controlled.

4 – Cheating depth and lockouts

Cutting the range of motion whether it’s during the lockout or at the bottom isn’t the most effective way to train push-ups. This mistake is common when people perform push-ups quickly, and it’s hard to tell whether their elbows are fully locked out or their chest is close to the floor after every rep.

Source: Minna Hamalainen

Getting enough depth and locking the elbows out applies for every push-up repetition you perform, but is especially important on your last rep, as it is here where most people only perform half a rep by either dropping the knees down too early or not fully extending their arms..

5 – Too high or low hips

Your body should be in one straight line from your heels to your head when you perform push-ups. This is because you want to maximise the torque to the upper body and having your hips out of place basically halves the force needed.

Having your hips and butt too high or too low will make the exercise easier and thus less effective.

This is a very common mistake, especially with beginner athletes who lack the strength to perform push-ups.

6 – Overvaluing head position

Looking down or looking up is not going to magically massively change your biomechanics. Your neck should really just be in a comfortable position where you find you have the most strength.

7 – Letting fatigue break down technique

Push-ups require a great deal of rigidity and attention to multiple body segments, which you can easily forget about when you get closer to failure.

While it is tempting to let technique go out the window, you won’t be doing yourself any favour by continuing to perform push-ups with bad form.

8 – Overvaluing hand position

Where you place your hands will have an impact on which muscles you work most, so the answer to “where should I place my hands for push-ups?” will depend on your goals. A wider hand position targets mostly the chest, while a closer hand position will target the triceps more.

9 – Sliding hands and feet

Your hands and feet should really not move during the exercise, so find yourself a surface where you can do stable push-ups. When you are unstable your body decreases its voluntary force output, which will have a negative effect on the effectiveness of your training.

Watch the most common push-ups mistakes below (video contains swearing).

Read more: 10 Push Up Variations to Build Strength, Power and Muscle for CrossFit Athletes

Benchmark workout: Karen

150 wallballs for time
Weight: 9/6 kg
Target height: 3 m men / 2.7 m women

1. The Squat

Stand approximately 0,5 meter away from the wall with your feet shoulder width apart. Grab the medicine ball, keep your back straight and clean it into the front rack position. Hips needs to reach below the parallel position.

2. Open the hips

Keep your weight on the heels and start standing up: generate the power by driving your hips up.

3. The Throw

Within the momentum of driving and opening hips (up), throw the medicine ball towards the target. Aim to reach the full body extension. Use the force you generate with your glutes and hamstrings to accelerate the throw and to prevent arms from burning out.

4. Keep support

Hold the ball right in front of your face. Keep it in a support (front rack position) where your arms stay tight and under the ball. You’ll see a lot of competitors using their chins to help supporting/stabilizing it.

5. Accuracy

Keep the movement constant and accurate. Hitting the target high enough to make a rep and receiving the ball in the same distance (from the wall). Stepping back and forth to catch medicine balls is not efficient and throws you out of  consistency.

If you need a bigger training stimuli, incorporate wallballs into Chipper MetCons.

A Chipper workout from an Old Regionals:

EVENT 6:
For time:
50-calorie row
50 box jump overs, 24/18 in. (60/45 cm)
50 deadlifts, 180/120 lb. (81/54 kg)
50 wall-ball shots, 20/14 lb. (9/6 kg)
50 ring dips
50 wall-ball shots
50 deadlifts
50 box jump overs
50-calorie row

Drills to Improve Olympic Weightlifting Technique

Floor to below knee

Start off using a simple PVC pipe (referred to in the rest of the article as bar). Lower the bar to the initial Clean or Snatch position between your ankles and the middle of your shins, then bring it to just below your knees.

Your upper body remains in the same position, and all that happens is your knees will clear back and push your hips upwards. Keep the bar close to your shins at all times and try this drill for 5-10 reps.

What this drill will help you do is push your knees back. Even without weight you should feel your hamstrings working.

Below the knee to hip

Start with the bar from below the knee and bring it to your hips. This is where many people lose feel of the bar, especially during the Snatch.

Your knees should clear back as you go past them and then reciprocate forward. This drill will improve your knee movement, especially as you get into heavy weights. Perform 5-10 reps.

Hip to snatch

Start with the bar by your hips, then bend your knees slightly and lift the bar, catching it in a full snatch. Perform 5-10 reps.

Source: Courtesy of CrossFit Inc.

Drills to Improve Olympic Weightlifting Technique with Bands

Once you’ve practiced the knee movement, how to get into the hip, and even how to catch the snatch, it’s time to feel the catch. The following three exercises are performed with a band.

Banded snatch press in a hole

Start squatting with the bar behind your shoulders, a band attached to either end of the bar and your feet over the middle of the band. Then press the bar overhead while you remain in the deep squat. Your feet should remain in a squat stance.

The tension becomes greater at the top, but shouldn’t be much at the bottom when the bar is resting on the shoulders.

This Olympic weightlifting drill with a band will create some tension without the need for weights. It will also get you to feel the press you need to perform as you get into the catch position in the Snatch and enhance your ability to receive the Snatch in the deep catch.

Perform 5-10 reps.

Banded overhead squat

With the band in the same position as the banded snatch press, bring the bar overhead and perform a full overhead squat. Perform 5-10 reps.

These two exercises are especially useful for athletes who struggle to press an empty bar, says Miller, as the load is lightened with a band, but the tension is increased.

Pull below the knee to hip with band

With your feet still on top of the band and both ends of the band attached to either side of your PVC pipe, perform exercise 2 again: pull below the hip to knee.

You should start with the bar below the knee where there is no tension and bring it to the hips. The resistance will encourage you to bring your chest forward a little.

The final drill is intended to provide a lot of tension to the hips. This drill will help you prevent your chest going too far behind from the bar and instead encourage it to stay forward while the bar is by the hip.

This in turn will help you understand what it feels like to be more vertical towards the finish of the Snatch or Clean.

Perform 5-10 reps.

Conclusion

Use these Olympic Weightlifting drills in your warm-ups before you get into Snatch or Clean workouts. The whole purpose of these drills is to feel the body parts and activations you’ll need during lifting.

Read more: 7 Best Snatch Accessory Exercises Every Athlete Needs to Use

It is performed with your body almost parallel to the ground and your forearms and toes supporting the weight of your body, which should form a straight line.

Most people new to fitness can hold a plank from 10 to 20 seconds, with more experienced athletes advancing to being able to hold this position for a couple of minutes at a time. This is impressive at first sight but should not be what you aim for when you consider that, for many, form breaks down very early on.

“The midline stability gain from training this movement will have a big carryover to your strength training,” says Daniel Vadnal, an international calisthenics expert.

“Unfortunately, like most exercises, it’s easy to cheat and, as a result, it reduces the effectiveness of the exercise,” he continues.

Avoiding these common plank mistakes will mean you’re not wasting your time with inefficient training, you’re doing the exercise safely, and you get the biggest strength benefits from the plank hold.

Everyone should aim to master the front plank.

10 most common plank mistakes

1 – Long holds

Many people think the longer you hold a plank, the better, but this isn’t necessarily the case, especially when form is poor and effort minimal.

“Working at such low intensity is a waste of time and training with a mindless approach will not create the results that we want,” says Vadnal.

How to fix it:

If you’re holding planks for longer than a minute, make sure you correct your technique for every second of that minute. Correcting your technique will increase the intensity of the exercise, meaning you’re unlikely to continue to hold the plank for that long.

2 – Arched lower back

An incredibly common plank mistake is to see athletes holding the exercise with an arched back. This will prevent your anterior core muscles to be recruited properly, with your lower back muscles working to stabilise the spine instead.

“This definitely isn’t a useful activation strategy for midline stability when we do our general strength training,” says Vadnal. This small compensation makes the plank feel easier and drops the intensity, he explains.

How to fix it:

Tighten your core and ensure your back isn’t round, mimicking the hollow hold. It can be useful to perform planks in front of a mirror or to video yourself to see what’s going on with your lower back.

3 – Hips too high

This is another way to make the plank hold feel easier and simply isn’t the most effective way to train.

How to fix it:

Brace your core with a straight body and, just like above, get feedback as to what your midline is up to.

4 – Flared elbows

It is common for athletes to hold a plank with flared elbows, but to make the plank more challenging, you should avoid this mistake.

How to fix it:

Bring your elbows in, ensuring your forearms are parallel to each other and to your body.

5 – Shallow breathing

“Shallow breathing doesn’t allow the core muscles to fully activate,” says Vadnal, but this isn’t as efficient as taking full breaths. Because the plank hold is a bracing exercise, you shouldn’t hold your breath for extended periods of time either.

How to fix it:

Pay attention to your breathing and take complete, full breaths during your plank sets.

6 – Shrugged shoulders

Shrugging your shoulders towards your ears is poor technique and a plank mistake you should fix. Is common for people to have strong upper traps, but you also want to address mid-back strength.

How to fix it:

Relax your shoulders and place your elbows right under them.

7 – Excessive hunching of the upper back

Your upper back positioning is important, especially if you spend a lot of time sitting (probably hunched over). This is because planks can help you relax the tension and strengthen the area, but only if you do them right.

How to fix it:

Release the tension and bring your back to a neutral position. While your back should be active, it should sit in a neutral position. Again, visual feedback here can be very helpful.

8 – Lazy scapula

Retracting your scapula doesn’t encourage strengthening of the shoulder stabilisers, explains Vadnal. This version of the plank does little to train our weaknesses and make us stronger.

How to fix it:

Ensure your scapula isn’t sinking but activating the upper back. The same cues as above apply.

9 – Bent and/or wide legs

Bent legs reduce full body tension and stability, which in turn makes plank holds less effective. Additionally, this plank mistake has an effect on the upper body, as it encourages the lower back and the shoulders to relax.

“Although it doesn’t seem important, bending the legs has a global impact on the plank form,” says Vadnal.

The second of these lower-body plank mistakes is placing your legs too wide. If you straddle your legs during your plank hold, the place of support is wider, thus making the exercise easier.

How to fix it:

Ensure your legs are straight throughout your plank holds and your feet are about hip width apart.

10 – Wrong neck positioning

Your head is heavy and thus an important part of the plank hold. Dropping your neck down and resting it on your hands takes away a significant part of the challenge, which makes planks less effective.

It’s the same for athletes who drop their neck and then lift their forehead, in a hunched over position. Out of all plank mistakes, this is the one you see all the time, says Vadnal.

“If you just aim for good technique in the plank, the neck muscles will strengthen overtime,” he continues.

How to fix it:

Only hold the plank until your technique begins to break down. Your neck muscles will strengthen automatically but you should be aware of your neck’s position throughout this exercise.

Read more: 17 Best Plank Abs Exercises you can do at Home to Build a Strong and Toned Core

Watch the 10 most common plank mistakes

If you’d like to see a visual representation of these 10 plank mistakes watch the video below:

The correct plank hold techniques are recapped at the end.

Read more: 5 Core and Abdominal Workouts to Strengthen Your Midline

The Bench Press is a classic and popular chest exercise and, as such, people add it to their training routine thinking it’s simple and straightforward. But there are many aspects to the bench press you should be aware of.

The bench press is effective, but only when performed correctly.

The exercise is used by many to tone the upper body, from the pecs to the arms and shoulders. There are many benefits to the bench press that go past aesthetic reasons: functional and stable shoulders, and frontal pulling and pressing training are only two.

You have probably seen someone making one of the following biggest bench press mistakes during your time in the gym. Maybe even you have been the clueless one without the tools to know how to fix your movement.

Get the most out of your training by learning how to avoid these 12 biggest bench press mistakes.

12 biggest bench press mistakes

1 – Going too heavy

The biggest and most common bench press mistake people make is going too heavy. Adding too much weight onto the bar will not only increase the chances of a nasty accident but also means you’re unlikely to hit the full range of motion of the exercise.

How to avoid it: leave your ego outside and lift a manageable weight, one that you can move with proper form without the assistance of a spotter.

2 – Flaring elbows out at 90° angles

Theoretically, flaring your elbows out does increase the tension on the pecs, achieving a larger range of motion, says fitness author and coach, Sean Nalewanyj. In practice however, doing this will increase the stress on the shoulder joints, especially as you add weight to your bench press, he says.

How to avoid it: tuck your elbows in slightly during the exercise.

3 – Bending wrists backwards

Bending your wrists puts a lot of stress on your wrist joints while also being a less effective lift.

How to avoid it: protect your wrists by ensuring you keep them nice and straight, in a neutral position. Positioning the bar lower part of your palm, rather than higher up towards your fingers, is a good tip to avoid this bench press mistake.

4 – Improper grip width

While variations of the bench press include the close grip bench press and wide grip bench press, these are variations, there to fulfil a different purpose. The provide different movement patterns and work different muscles.

Your ideal grip width does depend on your body’s structure, but you should generally aim for a width that causes your forearms to be vertical at the very bottom of the lift with your wrists and elbows directly stacked on top of each other.

How to avoid it: film yourself to see where you’re at and make adjustments accordingly.

5 – Lowering bar too high up on chest

The proper technique during the bench press will automatically avoid this mistake, but if you’re correcting faults then watch out for this one. Lowering the bar to your neck area can place unnecessary stress on the shoulders and can be dangerous once you progress onto heavier loads.

How to avoid it: keep elbows slightly tucked in and lower the bar to your mid to lower chest area.

6 – Bench pressing with a flat upper back

Your upper back shouldn’t be flat, instead you want to pinch your shoulder blades and drive them back into the bench. Performing a bench press with a flat upper back increases the stress in your shoulder joints as they lose contact with the bench.

How to avoid it: squeeze your shoulders together. A small arch in your lower back should also help here.

7 – Raising butt off the bench

This is a common bench pressing mistake, where people lift their glutes as they press the bar back up. This will technically help you lift the bar, but it’s not the most effective way to target your upper-body muscles.  

How to avoid it: keep your glutes tight and glued to the bench throughout the rep.

8 – Not keeping the feet grounded

Not having a solid base with the feet as you lift will put you in an unstable position and decrease your strength, as you can’t get the force from driving the feet into the ground.

How to avoid it: position your feet right below your knees and drive them solidly into the ground as you perform each rep. If putting your feet further back feels more comfortable that’s okay so long as you ensure your heels don’t come off the ground.

9 – Pressing with a thumbless grip

Using your thumb will not only help you maintain a neutral wrist position, but also decrease the chances of you losing the bar in the middle of a set and injuring yourself.

How to avoid it: wrap your entire thumb around the bar.

10 – Bounding bar off the chest

If you need momentum to lift the bar again, this is a sign that you’re going too heavy. Bouncing is unacceptable in weightlifting anyway and it’s also inefficient, because using momentum reduces the tension that you can produce.

How to avoid it: lower the bar under control, you can touch your chest slightly without bouncing, and then press the bar back up without using outside momentum.

11 – Heavy bench pressing without a spotter

Source: Photo courtesy of CrossFit Inc.

The day will come when you’ll want to test your 1RM Bench Press. This is exciting, but you’ll need a spotter at hand if you think about maxing out and trying lower reps closer to failure.

How to avoid it: if you know a heavy bench press day is coming, always have a spotter there just in case.

12 – Moving the neck and head  

Raising your head to watch the bar as it comes down, pressing the head backwards, or moving the neck from side to side can increase the strain on your neck and will probably lead to injury.

How to avoid it: keep the neck tight but in a neutral position throughout the movement.

WATCH: The 12 Biggest Bench Press Mistakes

Would you prefer to watch the 12 biggest bench press mistakes? Just click play below.

We have included full Scaled and Beginner options so that every workout is open to every athlete that wants to try it. 

Firstly, brush up on your technique with two of the most common chest exercises. 

BENCH PRESS TECHNIQUE

Why: The bench press is a powerlifting movement to increase upper body brute transverse (horizontal) pressing strength. It’s an accessible movement because it’s easy to learn (not highly complex) and requires minimal and affordable equipment. In the bench press, you primarily build the musculature in your chest, but you also increase strength in your shoulders and triceps. And as you build up your bench press your overhead press (strict press, push press, and jerk) numbers go up.

Source: Photo courtesy of CrossFit Inc.

Set-Up: Start with your hands slightly wider than shoulder-width. Begin the movement with your arms extended and the barbell over your chest. Shoulders are in contact with the bench.

Execution: Brace your core and tighten your glutes. Bring the bar down to your chest with control. The bar touches the bottom of your chest. Your elbows reach toward your hips as you lower the bar. Keep your forearms vertical. To complete the movement, press to full arm extension.

Points of Performance: To get a “good rep,” ensure the following:
– You start and finish with full arm extension
– You touch the barbell to your chest

Pro-Tip: Your feet are the foundation of the bench press. Push your whole foot flat on the floor during the movement to create tension in the lower body. The more tension you can create, the more effective your bench press will be.

PUSH UP TECHNIQUE

Why: The push-up (along with the air squat, burpee, and sit-up) is one of the most effective, simplest bodyweight movements you can perform. You’ll build upper body strength and core strength, and you’ll also build the necessary strength and stability to perform more challenging pushing movements like handstand push-ups.

Set-Up: Start in a plank position with your arms fully extended. Your hands should be on the ground and shoulder-width apart. Your legs should be straight with only the balls of your feet on the ground. Brace the core and keep the body rigid.

Execution: Lower your chest and thighs to the ground. Keep your elbows in close to your body. To complete the movement, press to reach full arm extension.

Points of Performance: To get a “good rep,” ensure the following:
– You start and finish the movement with both arms fully extended
– Your chest and thighs touch the ground at the same time—no “worming”
– If the workout calls for a hand-release push-up, both hands must leave the ground while at the bottom of each rep before pressing up

Pro-Tip: For WODs with high-volume push-ups (like the benchmark WOD “Angie”) keep the sets small. Big sets of push-ups can make you hit a wall early, making it difficult to complete the reps.

1. LYNNE

As Many Repetitions as Possible in 5 Rounds of:
Max Bench Press (bodyweight)
Max Pull-Ups
Perform As Many Repetitions as Possible (AMRAP), unbroken, of Bench Press. Rest as needed before completing as many Pull-Ups as possible, unbroken. Continue in this manner for 5 rounds.

Score is the total cumulative number of repetitions of Bench Press and Pull-Ups across all 5 rounds of the workout.

Scaling
This workout offers five max-effort attempts at each exercise, regardless of how you modify the movements. Choose something that will allow you to get 10+ reps of each, even as you fatigue. Give yourself ample rest time after the pull-ups before beginning the next round of bench presses so you recover enough to get another big set.

Intermediate Option
5 rounds for max reps of:
¾-body-weight bench presses
Pull-ups

Beginner Option
5 rounds for max reps of:
Push-ups
Ring rows

Good Scores for “Lynne”
– Beginner: <100 reps
– Intermediate: 125-225 reps
– Advanced: 250-350 reps
– Elite: 400+ reps

2. JBO

AMRAP in 28 minutes
9 Overhead Squats (115/75 lb)
1 Legless Rope Climb (15 ft rope, from seated position)
12 Bench Presses (115/75 lb)
Scaling
This is a longer Hero WOD that presents challenging movements and a huge demand on the shoulders. Reduce the loading and pick a challenging modification for the rope climb.

Intermediate Option
Complete as many rounds as possible in 28 minutes of:
9 overhead squats
1 legless rope climb
12 bench presses

Men: 95-lb. OHS and bench, 15-ft. rope
Women: 65-lb. OHS and bench, 15-ft. rope

Beginner Option
Complete as many rounds as possible in 20 minutes of:
9 overhead squats
1 rope climb, lying to standing
12 bench presses

Men: 45-lb. OHS and bench
Women: 35-lb. OHS and bench

3. AMRAP Chest Workouts – MITCHELL

With a Running Clock
12-10-8-6-4 Reps of:
Bench Presses (increase weight each round)
Pull-Ups
Then, AMRAP in 20 minutes of:
20 calorie Ski Erg
20 meter Sled Push
20 calorie Row
20 meter Sled Push
Mitchell consists of 2 parts that you should complete one after another.

Part a) is a pure strength circuit that includes Bench Press and Pull-Ups. Start with 12 Bench Press followed by 12 Pull-Ups, and reduce the reps by 2 each round. While you decrease in reps, you should increase the weight for Bench Press each round.

Pick a weight that allows you to complete all reps unbroken with good form. There should be little to no rest between transitions. After each round, rest for 2-3 minutes.

Part b) is a 20-minute AMRAP that includes Ski Erg, Sled Push, and Rowing. For the Sled, pick a weight that allows you to push the entire distance without resting.

Score is the total number of rounds and repetitions completed in the 20-minute AMRAP.

Scaling Options: Decrease the reps of part a) by half and by doing Ring Rows instead of Pull-Ups for part b), decrease from 20 to 10 minutes.

3. AMRAP Chest Workouts – CINDY

AMRAP in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
On a 20-minute clock, perform as many rounds and reps as possible (AMRAP) of the work in the order written. 1 round is equal to 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats.

Score is the total number of rounds and reps completed before the 20-minute clock stops.

Good Scores for “Cindy”
– Beginner: 11-12 rounds
– Intermediate: 13-17 rounds
– Advanced: 19-22 rounds
– Elite: 24+ rounds

Tips and Strategy

Since this WOD is 20 minutes, you’ll need to be at a steady pace throughout most of the workout – a fast pace out of the gate will hurt your score. Figure out how long it takes you to comfortably do a single round, then try to hold that pace the entire time. What was comfortable at the beginning will get very uncomfortable about half way through. During the air squats, relax your upper body and hands as much as possible. Use those 15 reps as recovery. But when you see that you have 3 minutes left, put your foot on the gas pedal and go!

Intended Stimulus

By the end of this WOD, you should be wondering what happened to your arms. This lengthy workout is a grind, so stay around 80-85% of your max pace. The only rest you should take is during the 15 air squats. Put your head down and do work for 20 minutes.

Scaling Options

If Rx pull-ups or Rx push-ups aren’t something you can do yet, choose a challenging scale that still allows you to reach full range of motion (see: Push-Up Scaling | Pull-Up Scaling). Pull-ups where the chin never actually makes it over the bar or push-ups where the chest never touches the ground will not help you get any closer to an Rx pull-up or push-up. Full range of motion movement is better.

Beginner

5 Ring Rows
10 Incline Box/Bench Push-Ups
15 Air Squats

4. AMRAP Chest Workouts – THE CHIEF

Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times
Complete as many rounds and repetitions as possible (AMRAP) in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times.

Score

– Official scoring: After each 3-minute cycle, start over. Record the score (rounds+reps) individually for each of the five AMRAPs.*
– Common scoring: After each 3-minute cycle, start where you left off at the end of the previous cycle. Record total rounds and reps completed.

Good Scores for “The Chief”

– Beginner: 11-15 rounds
– Intermediate: 16-21 rounds
– Advanced: 22-27 rounds
– Elite: 28+ rounds

*For the ‘official’ scoring method, @beyondthewhiteboard shared how they calculate and compare scores by converting each round’s score to a fraction. For example: 1 round = (3/3 PC’s + 6/6 PU’s + 9/9 Squats)/3. If you got 2 rounds on the first cycle, but on cycle 2 you only got through 1 round + (3/3 PC’s + 6/6 PU’s + 4/9 Squats)/3, you did 1.815 rounds for the second cycle. Total score would be sum of the scores from each AMRAP.

Tips and Strategy

Go fast and hard in round 1 (around 85-90% of your max speed) and note your total rounds/reps. Commit to getting the same score in rounds 2-5 as you do in round 1. Go unbroken on the Power Cleans. Take big breaths during the Rest period to slow your heart rate down.

If you can, have someone keep your score. There are a lot of rounds and reps and clocks to mind in this workout–having someone keep track of the score/clock allows you to focus on the workout.

Intended Stimulus

“The Chief” is meant to feel really uncomfortable. Almost anytime there is built-in rest in a workout Interval style, it means that the “working portion” is meant to be done fast. And since the rounds in this benchmark WOD are only 3 minutes long, you’ve got to go hard and ideally unbroken. At the end of this workout, everything in your body should be burning–“The Chief” hits the lower body, upper body, core, and lungs.

Scaling Options

“The Chief” is meant to be performed fast. This WOD has built-in rest so athletes can push hard during the work phase. The load should feel moderate. Scale the load, the volume, or the skill level (see: Push-Up Scaling) so you can perform unbroken sets throughout the workout.

Beginner

Five 3-Minute AMRAPs in 19 minutes
3 Power Cleans (75/55 lb)
6 Incline Push-Ups
9 Air Squats

Rest 1 minute. Repeat 5 times.

5. AMRAP Chest Workouts – GEORGIE

AMRAP in 21 minutes
7 Burpees
11 Push-Ups
22 Kettlebell Swings (54/35 lb)
Buy-in: 65 Sit-Ups
On a 21-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the number of rounds and reps completed (including Sit-Ups) before the 21-minute clock stops.

Tips and Strategy

The greatest challenge of this workout is managing the muscular fatigue the athlete will endure with two back-to-back upper-body pushing movements: Burpees then Push-Ups. Use the hips and core as much as possible during the Burpees (save the arms!) and break the Push-Ups up into small sets from the beginning.

Intended Stimulus

“Georgie” should be light and moderately fast. The Kettlebell Swings should be light enough to go unbroken for every round. The swings should also provide the athlete with enough upper-body recovery time so he/she can keep a strong pace during the Burpees and Push-Ups. Remember: The pace should increase as the clock ticks on, not decrease. Find a way to pick up the pace in the last few minutes of this Memorial WOD.

Scaling Options

Scale the Push-Ups (see: Push-Up Scaling) so they can be done in small, but very fast sets. Scale the load for the Kettlebell Swings as needed so that they can be performed in one big set for every round.

Beginner

21 Minute AMRAP
7 Burpees
11 Knee Push-Ups
22 Kettlebell Swings (35/26 lb)

Buy-in: 65 Sit-Ups

6. AMRAP Chest Workouts – STOPWATCH

Three 5-Minute AMRAPs in 21 minutes
From 0:00-5:00, AMRAP of:
15 Hang Clean and Presses (115/75 lb)
50 Double-Unders
Rest 3 minutes
From 8:00-13:00, AMRAP of:
15 Sumo Deadlift High-Pulls (95/65 lb)
15 Hand Release Push-Ups
Rest 3 minutes
Finally, from 16:00-21:00, AMRAP of:
15 Thrusters (75/55 lb)
15 Burpee Box Jump Overs (24/20 in)
Complete as many reps in each of the 5-minute segments. Score is the number of total reps accumulated in each5-minute segment.

Scaling

Three 5-Minute AMRAPs in 21 minutes
From 0:00-5:00, AMRAP of:
10 Hang Clean and Presses (105/65 lb)
30 Double-Unders

Rest 3 minutes

From 8:00-13:00, AMRAP of:
10 Sumo Deadlift High-Pulls (85/55 lb)
10 Hand Release Push-Ups

Rest 3 minutes

Finally, from 16:00-21:00, AMRAP of:
10 Thrusters (65/45 lb)
10 Burpee Box Jump Overs (20 in)

7. AMRAP Chest Workouts – SEMPER FL

AMRAP in 20 minutes
1 Burpee
2 Box Jumps (30/24 in)
3 Kettlebell Swings (70/53 lb)
4 Pull-Ups
5 Push-Ups
6 Air Squats
Wear a Weight Vest (20/15 lb) for the first 10 minutes only
Start with a weight vest on. Perform 1 burpee, DON’T FORGET THE JUMP AND CLAP! After 1 burpee, execute 2 box jumps to a 30/24 in box. Be sure of your take-off and landing so you don’t biff it with the weight vest on. Execute 3 American style kettlebell swings at 70/53 lb. Ensure the bottom of the bell is fully inverted with arms, hips, and knees at extension.

Execute 4 pull-ups of any variation, kipping, or strict, just chin over bar with any grip. Execute 5 push-ups, vest/chest to the deck, and full elbow lockout at the top. Execute 6 air squats, below parallel at the bottom and full hip and knee extension at the top. Keep your hands and elbows off of your thighs while you squat.

Source: Photo courtesy of CrossFit Inc.

At precisely the 10 min mark, ditch the weight vest wherever you are, and then pick up where you left off at. For an extra challenge, this workout can also be executed where you do the first 10 minutes without a vest, and then add the vest at the 10 min mark. The original written way is the preferred way of execution.

Scaling:

Scale by not wearing a weight vest, adjusting the height of the box, or doing step-ups. Scale the weight of the KB, scale to ring rows instead of pull-ups, or banded strict pull-ups. NO JUMPING PULL UPS.

8. ROAD WARRIOR – DAY 1 AND DAY 2

This workout is split into two parts. Complete the first part on day 1 and the second part on day 2.

Day 1

For Load and Reps
With 1 Dumbbell in the Left Hand, perform:
Waiter Walk
Suitcase Carry
Suitcase Deadlifts
Single-Arm Overhead Presses
Single-Arm Bench Presses
Side Bends

Day 2

Same workout but use the right hand.

The Road Warrior is a 2-day workout series. Choose the weight available and the reps depending on your energy level. Perform each movement with the chosen reps and complete as many rounds given how you feel. For Day 1, you will use your left hand in performing all the prescribed movements. For Day 2, you will do the same workout but use the right hand.

Take note the load and how many rounds and reps you did during Day 1. You will do the same load, rounds and reps on your right hand for Day 2.

Score is the load used and the total number of reps completed for Day 1 and Day 2.

AMRAP Chest Workouts – Scaling and Beginner Options

There are no RX, scaled or beginner options here as you must use what you have available based on your situation and fitness level.

AMRAP Chest Workouts – Movement Standards

Waiter Walk: Hold the Dumbbell overhead with the arms fully locked out and walk the desired meters.

Suitcase Carry: Hold the Dumbbell like carrying a suitcase on the left hand. Remain a neutral position by not leaning on the left side of the torso. Walk the desired meters.

Suitcase Deadlift: This is a variation of the standard Deadlift wherein you only use one hand. Place the Dumbbell beside your left foot and pull the Dumbell until full extension of the legs, knees, and hips. This counts as one rep.

Side Bend: Hold the Dumbbell in one hand. Bend the torso towards the side of the hand holding the Dumbbell. Return to the starting position. This counts as one rep.

I have found this to be an incredibly effective way to become an all around better athlete. The goals are wide ranging but the rules remain the same:

• No booze
• Eat quality foods
• Develop a program specific to the task at hand.

This formula has gotten me, among other things, my first kipping muscle up; my first strict muscle up; improved my clean by 40lbs (technique much?); and helped me PR a two year stagnant deadlift number.

The method works. You go into a tunnel for 30 days of self-improvement and come out a little more badass than you were before.

Source: Annie Thorisdottir

Tips to RX Your WODs

How do I decide where I need to improve? Easy, I base it on my metcons. We all have weaknesses that become apparent on the whiteboard. One of the great things about CrossFit is our ability to quantify everything just by looking at our progress over time.

So looking at your progress, where are you weak in your metcon? Are you unable to RX a movement due to a lack of strength or due to a lack of skill? For skill I recommend working with a coach specific to the skill you need. For strength, it may be time for a reset and programming dedicated to strength gains.

Working for 30 days and dedicating yourself to a specific task as I describe above may get you to where you want to be, but here is where the comments come in: In order for you to get stronger at a lift, you may need to take some time off from your WODs.

1. Get over your fear of missing WODs. You will come back stronger:

We CrossFitters live for the WOD. We show up every day excited to see what misery the whiteboard gods bestowed upon us. Taking 30 days away immediately sends anxiety levels through the roof for many of us.

2. That first muscle up feeling!

The truth is 30 days is simply not enough to hurt your ability to blast through WODs. Don’t believe me? Test for yourself.

Knock out any of the “Girls” before going on a 30 day strength cycle, and hit the same one after your return. The difference will be negligible. I’ve even been faster 30 days later just because I was so excited to WOD again.

Source: Photo courtesy of CrossFit Inc

You will also find your strength gains will make WODs easier.

Take “Diane” for example. 21-15-9 Deadlifts and handstand push-ups. The RX for deadlifts for men is 225lbs. Which athlete is working harder at the deadlifts, the one with a 300lb 1 rep max or the one with a 450lb 1 rep max? Yes, it is true that the one that lifts lighter could still have a stronger engine, but overall the athlete that has more maximal strength will lift for more reps at the prescribed weight.

If both of those athletes are somewhat equal in other aspects of fitness, we can safely conclude who will have the faster time in this WOD.

3. Don’t take my word for it. View how professional athletes train year-round:

An annual training cycle for an athlete is known as a macrocycle. Macrocycles are broken down to specific parts known as mesocycles which are further broken down to specific programming known as microcycles.

Microcycles are phases that are typically 30-40 days dedicated to a specific function. After collegiate and pro athletes finish a season, they enter a mesocycle typically known as the recovery phase. Immediately following the recovery phase comes the preparatory phase.

Source: Ben Smith

During the preparatory phase, the focus is on maximum strength. This is where athletes train programmed microcycles dedicated to becoming stronger in very specific areas. Athletes then enter a pre-competitive phase.

This is where we begin to see more metabolic conditioning. Notice the trend here? Many pro athletes are not jumping right into metcons without a solid base of strength. In fact, they may spend 60-90 days just getting strong before you see them doing any work that resembles a WOD.

The pros know that a strong base takes time to develop. Are you putting the cart before the horse in your training?

4. Skill Challenge – Programming for Strength:

Like I stated before, one of my 30-day goals was to improve a long time stagnant deadlift PR. There are tons of powerlifting strength programs out there. From Conjugate to 5×5 to Wendler, the options are plenty. Which one is best for you? The one you can understand and stick with but still challenges you.

Since powerlifting programs are designed for all 3 lifts (squat, deadlift, bench press), I did some customizing so that I could focus on my deadlift. My own program was a 4 week mesocycle that looked like this:

• Monday: Band work followed by working up to 3 reps of my deadlift at 80%. Complete 5 sets of 3 reps at 80%. Rest for two minutes between sets.
• Tuesday: Rest / mobility
• Wednesday: Good Mornings followed by RDLs at 5 sets of 5 reps at 60% of my deadlift 1RM, rest 2 minutes between sets / Accessory work: 5 sets of 10 heavy Russian kettlebell swings, rest 2 minutes between sets.
• Thursday: Rest / mobility
• Friday: Band work, front squats, strict press (both low reps, high weight)
• Saturday: Sumo Deadlift Work up to 5 sets of 5 reps at 70%.
• Sunday: Rest / mobility

Throughout the 4 weeks, weight went up 3-4% on each lift. After the last week of training, there was a period of active recovery until the following Wednesday. Wednesday was re-test day.

• Complicated? No.
• Easy? No.
• Is it a program that is easy to understand and adhere to? Yes.

The amount of rest days in my program is a tough pill for many CrossFitters to swallow. My reason for doing so is I wanted to get better at a powerlifting movement, therefore I trained like a powerlifter. Powerlifters rest. They take long rests between sets and they take long rests between workouts.

I generally try not to reinvent the wheel when I want to be better at a specific movement. If I dedicate 30 days to being a better gymnast, I program and train like a gymnast. The same applies to all areas of training.

Source: Courtesy of CrossFit Inc.

So with warmer weather approaching, I encourage you to look over the past few months of work in the box. What is lacking? Where can you improve? Take the time to focus on weakness while fueling your body with quality food and resting when necessary.

If you need to step away from the WODs for a bit in order to come back stronger, do it! This will help to guarantee that the beach season is full of heavy lifts, amazing movement, and fewer shirts.

Read More: 10 Reasons why Visualisation Techniques will make you a Better CrossFitter

Now, don’t get me wrong, challenging your coach is cool, if the intent is to deepen your own understanding, or if you’re curious as to the thinking behind those dreaded assault bike intervals! Also, it’s ONLY cool IF you’re willing to listen to their answer, when it comes from a reasoned and well educated background…

So here are some things we can all do as athletes that will help us get better!

Be Honest!

If you didn’t make the time cap, record that you didn’t make the time cap. If you can’t do muscle ups, say you can’t do them. By being honest with yourself, and with your coach, you will get the most out of your programme and out of the class.

Trust the Process

Just because you like lifting, and don’t like doing those gymnastic progressions, doesn’t mean you do more lifting and less gymnastics, and then wonder why you still haven’t got those elusive handstand walks. One of the biggest challenges I have as a coach, is people stating that X, Y and Z have said that by doing “this” I’ll get better at “that”

There is more than one way to reach a goal, yes but there is also a whole heap of old school, misinformed propaganda out there that won’t make you any better. There are probably at least 5 different studies, that prove or disprove every single training methodology out there, at the end of the day, it’s our job as coaches to help you get better and design the correct programme. So trust to help you on your journey. If you throw yourself wholeheartedly into the process, we will make it work.

Source: Chris Hinshaw

If we don’t, then move on…but you can only really judge the success of a programme if you have followed it, in it’s entirety, for a period of time.

Control the Controllable

Sleep well, eat well, train hard, rest when needed. Repeat. A lot of your progress will be down to doing the really basic, simple things, brilliantly.

You can’t control what your workout buddy is doing, or what the lad that your chasing in the open is doing. Turn that gaze inward, focus on your training, your body, your fuel, and YOU will have the success that you are after.

Scale appropriately

If Coach says it should be a 6 min workout, where you should be able to complete at least 5 reps unbroken, don’t take 15 mins doing 100kg clean and jerk singles at RX, because it feels “awesome, bro”

Chances are you’ve missed the aim of the workout, fried your Central Nervous System, and won’t now be able to hit the required numbers for the following two days strength work!

There is nothing wrong with scaling, there’s a plan in place.

Have fun, be on time, be ready to learn and ask questions

Finally, and possibly most importantly. Have fun, turn up, and be ready to learn!

Phrases like, I’ve always done it this way, Mat Fraser does it like this, Tia Toomey said….shows a fixed mindset, and some level of delirium! Try what the coach asks, and always, always, ask questions…please don’t suffer in silence, no matter how trivial, chances are at least 1 other class goer wants to know the answer to the question you’re about to ask, so ask away…

Your coach should relish the opportunity to help you, and answer your questions, CrossFIt (and any sport) should be a learning experience, and should be fun!

Your coach is there to help not hinder, so make sure you let them do just that!

Read more: What Over a Decade of Coaching Has Taught Me

1 FIGHT GONE BAD

3 Rounds For Total Reps in 17 minutes

• 1 minute Wall Ball Shots (20/14 lb)
• 1 minute Sumo Deadlift High-Pulls (75/55 lb)
• 1 minute Box Jumps (20 in)
• 1 minute Push Press (75/55 lb)
• 1 minute Row (calories)
• 1 minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.

Score is the total cumulative number of repetitions completed of all movements in all 3 rounds.

Good Score for “Fight Gone Bad”
– Beginner: 150-250 reps
– Intermediate: 250-350 reps
– Advanced: 350-450 reps
– Elite: 500+ reps

Source: Stevie D Photography

Tips and Strategy

While there is often a lot of strategy and gaming in workouts like this, today we are looking to simply find a balance of constantly moving while not hitting a wall of muscular fatigue. It will be slightly different for each athlete, but the goal is to move as much as possible within each 5-minute round and save rest (to the extent possible) for the designated rest periods.

Rather than trying to keep track of reps at each station, athletes can keep a running count. For example, if athletes get 20 Wall Balls in the first minute, they can count their first couple Sumo Deadlift High-Pulls as 21, 22, 23…and so on.

Intended Stimulus

“Fight Gone Bad” is meant to be light and fast. You should keep the intensity high so you feel breathless throughout the WOD. If you’re asking yourself what your name is after time is called, you did it right.

Scaling

Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can handle the prescribed loading in this workout.

Beginner
Men: 10-lb. ball to 9-ft., 45-lb. SDHP and press, 15-in. box
Women: 6-lb. ball to 9-ft., 35-lb. SDHP and press, 12-in. box

2 MARY

AMRAP in 20 minutes

• 5 Handstand Push-Ups
• 10 Pistols (alternating legs)
• 15 Pull-Ups

On a 20-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written: 5 Handstand Push-Ups followed by 10 Pistols followed by 15 Pull-Ups.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

Good Scores for “Mary” (source)
– Beginner: 7-8 rounds
– Intermediate: 9-12 rounds
– Advanced: 13-16 rounds
– Elite: 17+ rounds

Source: Photo courtesy of CrossFit Inc.

Tips and Strategy

“Mary” is a WOD where you should go mostly unbroken. The workout is nicely divided into upper body pushing (Handstand Push-Ups), lower body (Pistols), and upper body pulling (Pull-Ups), making major muscle fatigue less of a factor. (In contrast, you’d need to do several small sets in a WOD like “JT” where the three exercises all require upper body pushing: Handstand Push-Ups, Ring Dips, and Push-Ups.)

Intended Stimulus

“Mary” should feel really physically challenging. You’ve got 3 difficult gymnastics movements to perform and even though there aren’t any monostructural cardiovascular movements in this WOD (Running, Rowing, Jump Rope, etc.) you should feel your lungs burning thanks to your speed. Don’t use “Mary” as a time to work on your gymnastic skills–you’ll lose “Mary’s” benefit if you stare at the wall for minutes at a time, waiting for a Handstand Push-Up to happen.

Scaling Options

“Mary” is a WOD that requires above-average gymnastics skills: Handstand Push-Ups, Pistols, and Pull-Ups. Scale the skill level of these movements (see: Handstand Push-Up Scaling | Pistol Scaling | Pull-Up Scaling) so you can move smoothly throughout this WOD. You’ll lose the intended stimulus of “Mary” if you treat the workout like a skill session.

Intermediate Option
20 Minute AMRAP
2 Handstand Push-Ups
6 Pistols (alternating legs)
10 Pull-Ups

Beginner Option
20 Minute AMRAP
5 Push-Ups
10 Alternating Stationary Lunges
15 Ring Rows

3 DECK OF FITNESS

AMRAP in 20 minutes

Pull a random card and perform the number of reps of the corresponding movement for that card.

• Hearts = Push-Ups
• Spades = Jump Lunges
• Diamonds = Sit-Ups
• Clubs = Air Squats
• Jokers = 15 Burpees

Where:

• Aces = 1 rep
• Jack = 11
• Queen = 12
• King = 13 reps

Start a 20-minute clock and immediately pull a random card from the deck. Perform the number of reps of the corresponding movement for that card. For example, if you draw 7 of Spades, perform 7 Jump Lunges. Draw another card and perform the corresponding movements as many rounds as possible in 20 minutes.

Score is the total number of repetitions completed before the 20-minute clock expires.

4 THE CHIEF

Five 3-minute AMRAPs in 19 minutes

AMRAP in 3 minutes

• 3 Power Cleans (135/95 lbs)
• 6 Push-Ups
• 9 Air Squats

Then Rest 1 minute

• Repeat 5 times

Complete as many rounds and repetitions as possible (AMRAP) in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times.

Score
– Official scoring: After each 3-minute cycle, start over. Record the score (rounds+reps) individually for each of the five AMRAPs.*
– Common scoring: After each 3-minute cycle, start where you left off at the end of the previous cycle. Record total rounds and reps completed.

Good Scores for “The Chief” (common method)
– Beginner: 11-15 rounds
– Intermediate: 16-21 rounds
– Advanced: 22-27 rounds
– Elite: 28+ rounds

*For the ‘official’ scoring method, @beyondthewhiteboard shared how they calculate and compare scores by converting each round’s score to a fraction. For example: 1 round = (3/3 PC’s + 6/6 PU’s + 9/9 Squats)/3. If you got 2 rounds on the first cycle, but on cycle 2 you only got through 1 round + (3/3 PC’s + 6/6 PU’s + 4/9 Squats)/3, you did 1.815 rounds for the second cycle. Total score would be sum of the scores from each AMRAP.

Tips and Strategy

Go fast and hard in round 1 (around 85-90% of your max speed) and note your total rounds/reps. Commit to getting the same score in rounds 2-5 as you do in round 1. Go unbroken on the Power Cleans. Take big breaths during the Rest period to slow your heart rate down.

If you can, have someone keep your score. There are a lot of rounds and reps and clocks to mind in this workout–having someone keep track of the score/clock allows you to focus on the workout.

Intended Stimulus

“The Chief” is meant to feel really uncomfortable. Almost anytime there is built-in rest in a workout Interval style, it means that the “working portion” is meant to be done fast. And since the rounds in this benchmark WOD are only 3 minutes long, you’ve got to go hard and ideally unbroken. At the end of this workout, everything in your body should be burning–“The Chief” hits the lower body, upper body, core, and lungs.

Scaling Options

“The Chief” is meant to be performed fast. This WOD has built-in rest so athletes can push hard during the work phase. The load should feel moderate. Scale the load, the volume, or the skill level (see: Push-Up Scaling) so you can perform unbroken sets throughout the workout.

Beginner

Five 3-Minute AMRAPs in 19 minutes
3 Power Cleans (75/55 lb)
6 Incline Push-Ups
9 Air Squats

Rest 1 minute. Repeat 5 times.

5 THREE WISE MEN

Three AMRAPs in 16 minutes

AMRAP in 4 minutes

• 5 Hang Squat Snatches (135/95 lb)
• 10 Bar-Facing Burpees

Rest 2 minutes

Then, AMRAP in 4 minutes

• 10 Power Cleans (135/95 lb)
• 20 Pull-Ups

Rest 2 minutes

Then, AMRAP in 4 minutes

• 15 Box Jump-Overs (24/20 in)
• 30 Wall Ball Shots (20/14 lb)

Complete all three parts of the workout (“Jeremy Wise,” “Ben Wise,” and “Beau Wise”) with a running clock, including the 2 minutes between each.

Score is the cumulative total number of reps completed for all three parts of the workout.

Scaling

Rx weights are shown above
The “Scaled” version uses a 95/65 lb barbell
The “Elite” version uses a 185/135 lb barbell

Source: Stevie D Photography

6 ASGARD STRENGTH

AMRAP in 19 minutes

From 0:00-8:00, EMOM of:

• 2 Asgard Complexes (2×20/16 kg)*

Rest 3 minutes

From 11:00-19:00, AMRAP of:

• Asgard Complexes (2×20/16 kg)*

*1 Asgard Kettlebell Complex consists of: 1 Dead Curl, 1 Strict Press, 1 Bent Over Row, 1 Left Renegade Row, 1 Right Renegade Row, and 1 Deadlift

Every minute on the minute perform two repetitions of the Asgard strength complex and rest for the remainder of the minute, start again on the next minute, and so on. Three minutes rest, then perform the Asgard strength complex for as many reps as possible.

Scoring

Every two reps of the complex competed within the minute for task 1 counts as 1 point add the total of complex reps from task 2.

Scaling

For Beginners, work with one kettlebell. Replace the renegade rows with a row and scale the weight to 12/8 kg.

7 31 HEROES

AMRAP (with a Partner) in 31 minutes

Partner A performs AMRAP of:

• 8 Thrusters (155/105 lb)
• 6 Rope Climbs (15 ft)
• 11 Box Jumps (30/24 in)

While Partner B performs:

• 400 meter Sandbag Run (45/25 lb)

Partners switch after each Run.

Partner A performs as many rounds and repetitions as possible (AMRAP) of the Thrusters, Rope Climbs, and Box Jumps while Partner B performs a 400 meter Run with a Sandbag. When Partner B returns from the Run, that Partner picks up on the AMRAP where Partner A left off. Partner A starts the Run. Partners switch after each Run. Mark a round after each set of 11 Box Jumps.

Score is the total number of rounds and repetitions completed before the 31-minute clock stops.

Tips & Strategy

Understanding that this is 31 minutes of continuous movement for both partners with heavier weights, odd objects, and challenging movements, it is all about just finding a way to keep moving forward.

It is not about going fast, rather trying to not stop moving for the entirety of the workout. Finding one of the four movements to become the “mental rest” will better allow teams to keep going. For many athletes, this will be the box jumps, as this is the only time that they are not holding onto something under tension.

For some, it may be the runs. A slower run means that the buddy with the sandbag can catch their breath a bit as the partner inside gets a little more work done. Find a pace and break-up strategy and put it on cruise control.

Scaling Options

The workout is on the longer side, the Box is on the higher side and the weight of the Thruster is on the heavier side. Legs will fatigue from the Run and Thrusters, so consider using a shorter Box if you’re not confident with the higher box.

Load the Barbell with a weight you could complete 8+ unbroken repetitions when fresh. If high volume Rope Climbs aren’t in your wheelhouse yet, substitute for Strict Pull-Ups or Ring Rows or another Rope Climb scaling option (see: Rope Climb Scaling Options).

Intermediate

AMRAP (with a Partner) in 31 minutes
Partner A performs AMRAP of:
8 Thrusters (135/95 lb)
6 Strict Pull-Ups
11 Box Jumps (24/20 in)

While Partner B performs:
400 meter Sandbag Run (20/15 lb)

Partners switch after each Run.

8 RAGNORAK

For Total Reps in 38 minutes

In 6 minutes, perform:

• Kettlebell Half UKC* + Halo (12/8 kg)

Rest 2 minutes

2 Rounds of The Pace Maker:

• 30 seconds of Left-Arm Kettlebell Swings (16/12 kg)
• 30 seconds of Right-Arm Kettlebell Swings (16/12 kg)
• 30 seconds of Left-Arm Kettlebell Snatches (16/12 kg)
• 30 seconds of Right-Arm Kettlebell Snatches (16/12 kg)
• 30 seconds of Left-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)
• 30 seconds of Right-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)

Rest 2 minutes

Then, in 8 minutes, perform:

• Max Strength Kettlebell Complexes** (2×16/12 kg)

Rest 4 minutes

Finally, in 10 minutes, 3 attempts for Power of:

• Max Double Kettlebell Half Snatches (2×16/12 kg)

*1 UKC consists of: 1 Deadlift, 1 Hang Clean, 1 Power Clean, 1 Single-Arm Kettlebell Swing, 1 Snatch, 1 Strict Press
**1 Strength Kettlebell Complex consists of: 1 Curl, 1 Strict Press, 1 Bent Over Row, 1 Push-Up

You have 10 minutes for 3 attempts at max total double kettlebell half snatches. ON your first attempt, don’t go all out as you know that you’ll have 2 more attempts to come.

Half snatches are where the kettlebell is snatched up overhead and then dropped into racking before the next rep.

Scoring

The only task that is scored are the double kettlebell snatches. The reps of all three attempts are added and used as the final total score for this WOD.

Warm-Up
2 minutes of:
Air Squats
Hip Hinges
Alternating Reverse Lunges

Scaling

UKC: Replace the snatch with clean and push press.

The Pace Maker: Replace full snatches with half snatches or clean and push press. Replace overhead reverse lunge with racked reverse lunges

Strength: Replace double bell work with single and repeat the sequence on both sides

Power: Replace double bell work with single and repeat the sequence on both sides

Beginner option for the final task is single kettlebell work with only one switch per attempt.

9 FRIDAY FUN

Three AMRAPs in 21 minutes

AMRAP in 3 minutes of:

• 20 Gorilla Jump Squats
• 40 Single Dumbbell Cleans (15/10 kg) (alternating)
• 20 Gorilla Jump Squats
• 40 Single Dumbbell Shoulder-to-Overheads (15/10 kg) (alternate every 10 reps)
• 20 Gorilla Jump Squats
• 40 Single Dumbbell Hang Snatches (15/10 kg) (alternating)

Rest 1 minute

Then, AMRAP in 6 minutes of:
Same as above. Resume where you left off.

Rest 2 minutes

Finally, AMRAP in 9 minutes of:

Same as above. Resume where you left off.

On a 21-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written. Do the 3-minute AMRAP then rest 1 minute before moving on to the 6-minute AMRAP (start where you left off after the first 3 minutes). Then rest 2 minutes before moving to the final 9-minute AMRAP (again, start where you left off after the 6-minute piece).

Score is the total number of rounds and repetitions completed before the 21-minute clock stops.

Tips and Strategy

Find a pace where you can keep moving throughout the workout and still be able to breathe. Try to control your heart rate, especially on the Jump Squats—your legs are going to burn, but you’ll get a break when you move on to the other movements.

Instead of moving fast, think about limiting your breaks. Focus on one movement at a time. Figure out where on each movement you can catch your breath. If you stop, only stop for 2-3 breaths and continue moving.

Movement Standard: For the Gorilla Jump Squat, perform a standard deep Air Squat with both of your hands touching the ground (like a gorilla) and jump. Make sure there’s air between the ground and both feet.

Source: Photo courtesy of CrossFit Inc.

10 LYNNE

As Many Repetitions as Possible in 5 Rounds of:

• Max Bench Press (bodyweight)
• Max Pull-Ups

Perform As Many Repetitions as Possible (AMRAP), unbroken, of Bench Press. Rest as needed before completing as many Pull-Ups as possible, unbroken. Continue in this manner for 5 rounds.

Score is the total cumulative number of repetitions of Bench Press and Pull-Ups across all 5 rounds of the workout.

Good Scores for “Lynne” (source)
– Beginner: <100 reps
– Intermediate: 125-225 reps
– Advanced: 250-350 reps
– Elite: 400+ reps

Scaling

Perform banded pull ups and lower the weight of the bench press.

An AMRAP workout works like this: You have a certain number of reps of each exercise to complete in every set before moving on to the next. Once you have completed all the sets you go back to the start and begin again. That counts as one round.

The aim is to perform either as many reps and rounds in the given time. Between the rounds, you can take little breaks but they shouldn’t be too long, since time is limited. The aim is intensity. AMRAPS are scored by the number of reps and/or rounds you completed in the time frame.

PERFECT FOR ATHLETES OF ALL LEVELS

No matter if you are a total beginner or an elite athlete, this format will be challenging. If you need to do band-assisted Pull-Ups, or Press Ups on your knees instead, then do that. AMRAPS can be easily scaled to suit all abilities, the right attitude to give it all you have is the most important thing!

MOST AMRAPS TEND TO BE BETWEEN 5 – 30 MINUTES LONG, BUT THERE ARE EXCEPTIONS.

This kind of workout is very intense and time-efficient. It’s individually challenging due to the possibility to create a personal plan for every skill level. You can integrate all kind of exercises and it presents a perfect mixture of strength and endurance training.

AMRAP IS A GREAT WAY TO:

• Burn fat
• Test your mental toughness
• Improve your technique under pressure and fatigue
• Build strength and conditioning
• Increase your capacity for working well at a high heart rate
• Testing your physical limits

Due to the high intensity, these workouts are exhausting. They are tough, but that makes them rewarding and useful. If you are new to the AMRAP style of workouts, take the time to think about the following tips.

TECHNIQUE TIPS: PACING

Think about your pacing. For longer AMRAPS, this is especially important. Be smart about how long the workout is, should your pace be the same for a 3 minute AMRAP and a 30 minute one? No, probably not. Work slightly harder than you think you can, and you will be surprised at what you are able to achieve.

Source: RX'd Photography

BREAKING UP SETS

If you know you have 10 rounds of 30 Wall Balls, but these aren’t a strength of yours, then try breaking the sets down into smaller chunks of 10 or less. This will also help you psychologically to get through the workout at a good pace.

CONTROL YOUR BREATHING

This is exceptionally important! Concentrate on your breathing and make an effort to control and regulate your breaths. This will ensure that you don’t burn out in the first 2 minutes, and create a rhythm that you can use for the rest of the AMRAP workout. Rich Froning is an excellent example of an athlete that does this well. For more tips on this, check out the article on his breathing techniques.

Pick one of the following 10 Workouts and give it a try. If you spot one you’ve tried before, then re-test yourself to see if your scores have improved.

10. BODYWEIGHT AMRAP

A deceptively simple workout to begin with. These are all bodyweight exercises, so you can try this one anywhere.

• 10 minutes
• 10 Push-ups
• 15 Air-squats
• 20 Crunches

9. CINDY

Source: Bjarni Sigurðsson

• One of the infamous “CrossFit Girls” workouts, Cindy is a great test of strength endurance and mental fortitude.
• 20 minutes
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

8. HERO WOD “DANNY”

Hero Workout “Danny” is a great benchmark to use to test yourself. If you’ve never tried it before, give it a go and mark your score (the total number of reps) then try it again in 6 months and see if you have improved.

• 20 minutes
• 30 Box jumps
• 20 Push Press 35 / 52.5 kg
• 30 Pull-ups

7. TEN MINUTE AMRAP

Source: RX'd Photography

One to try if you want to test and develop strong lower body strength.

• 10 minutes
• 25 Mountain Climber
• 5 Squat Cleans (40 / 60 kg)
• 10 Wall Balls

6. SIMPLE AND DEADLY

This one is great for helping to increase your endurance.

• 15 minutes
• 10 Burpees
• 25 High Knees

5. CHRISTINA

Christina combines endurance and strength training.

• 20 minutes
• 9 Pull-ups
• 9 Cleans
• 9 Kettlebell Swings
• 9 Toes-to-bar
• 9 Push Press
• 9 Burpees

4. JASON KHALIPA’s AMRAP

Source: Daily Burn

Crossfit icon Jason Khalipa created the following workout. Minimal and deadly:

• 20 minutes
• 15 Squats
• 15 Push-ups
• 15 Sit-ups

3. AN AMRAP FROM RICH FRONING

Rich Froning includes this AMRAP in his training:

• 7 minutes
• 9 Front-squats (50 / 80 kg)
• 7 Burpees
• 5 Shoulder to Overhead

2. ENDURANCE AMRAP

Source: CrossFit Inc

This one will get the lactic acid flowing but will help you to increase your speed under difficult conditions.

• 10m Sprint
• 5 Burpees
• 10m Sprint

1. CROSSFIT OPEN AMRAP WORKOUT 15.1

Source: Pete Williamson Photography

Try this Open workout from last year.

• 9 minute AMRAP
• 15 toes-to-bar
• 10 Deadlift 52.5 / 34 kg
• 5 Snatches 52.5 / 34 kg

When you perform these workouts, go as quickly as you can, but don’t forget safety and proper form! Never sacrifice form for the sake of a quicker time.

AMRAP’s are great to track your improvements over time, just write down how many repetitions or rounds you completed and watch your progression (hopefully) when you re-test workouts.

You can combine any exercises you want and experiment to find the perfect AMRAPs for you. They are intense workouts that can train your whole body if you put together the right exercises, and are a pillar of the CrossFit training methodology.

Now time to get back into the Box!

Rodrigo Garcia, a YouTube vlogger with over 100,000 views who offers workouts, tips, and motivation on the platform, had been doing CrossFit for six months by the time he decided to release a video for those new to CrossFit.

In it, he goes over the five biggest mistakes to avoid as a CrossFit beginner and gives some tips for people in their first season.

Top 5 Mistakes CrossFit Beginners Should Avoid

1. Don’t Skip Workouts You Don’t Like

Make a schedule and get in the gym every day you had planned to. There will always be workouts you’re not that great at, but that doesn’t mean you should skip them.

If you’re thinking of skipping a session because you hate the movements and exercises in a workout, you won’t improve and will continue to hate them. Practicing and doing movements that aren’t in your wheelhouse more will help you get better not only for the specific exercises but also CrossFit in general.

Source: Stevie D Photography

2. Be Coachable

Accept that there are aspects of fitness you don’t know about. The people coaching you are trained professionals, so don’t be a “know it all.”

Listen to what the coach says and trust the process.

CrossFit training is different to other group classes or bodybuilding culture, so trust the programming and implement what the coaches tell you.

Source: Courtesy of CrossFit Inc.

1 FIGHT GONE BAD

3 Rounds For Total Reps in 17 minutes

• 1 minute Wall Ball Shots (20/14 lb)
• 1 minute Sumo Deadlift High-Pulls (75/55 lb)
• 1 minute Box Jumps (20 in)
• 1 minute Push Press (75/55 lb)
• 1 minute Row (calories)
• 1 minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.

Score is the total cumulative number of repetitions completed of all movements in all 3 rounds.

Good Score for “Fight Gone Bad”
– Beginner: 150-250 reps
– Intermediate: 250-350 reps
– Advanced: 350-450 reps
– Elite: 500+ reps

Source: Stevie D Photography

Tips and Strategy

While there is often a lot of strategy and gaming in workouts like this, today we are looking to simply find a balance of constantly moving while not hitting a wall of muscular fatigue. It will be slightly different for each athlete, but the goal is to move as much as possible within each 5-minute round and save rest (to the extent possible) for the designated rest periods.

Rather than trying to keep track of reps at each station, athletes can keep a running count. For example, if athletes get 20 Wall Balls in the first minute, they can count their first couple Sumo Deadlift High-Pulls as 21, 22, 23…and so on.

Intended Stimulus

“Fight Gone Bad” is meant to be light and fast. You should keep the intensity high so you feel breathless throughout the WOD. If you’re asking yourself what your name is after time is called, you did it right.

Scaling

Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can handle the prescribed loading in this workout.

Beginner
Men: 10-lb. ball to 9-ft., 45-lb. SDHP and press, 15-in. box
Women: 6-lb. ball to 9-ft., 35-lb. SDHP and press, 12-in. box

2 MARY

AMRAP in 20 minutes

• 5 Handstand Push-Ups
• 10 Pistols (alternating legs)
• 15 Pull-Ups

On a 20-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written: 5 Handstand Push-Ups followed by 10 Pistols followed by 15 Pull-Ups.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

Good Scores for “Mary” (source)
– Beginner: 7-8 rounds
– Intermediate: 9-12 rounds
– Advanced: 13-16 rounds
– Elite: 17+ rounds

Source: Photo courtesy of CrossFit Inc.

Tips and Strategy

“Mary” is a WOD where you should go mostly unbroken. The workout is nicely divided into upper body pushing (Handstand Push-Ups), lower body (Pistols), and upper body pulling (Pull-Ups), making major muscle fatigue less of a factor. (In contrast, you’d need to do several small sets in a WOD like “JT” where the three exercises all require upper body pushing: Handstand Push-Ups, Ring Dips, and Push-Ups.)

Intended Stimulus

“Mary” should feel really physically challenging. You’ve got 3 difficult gymnastics movements to perform and even though there aren’t any monostructural cardiovascular movements in this WOD (Running, Rowing, Jump Rope, etc.) you should feel your lungs burning thanks to your speed. Don’t use “Mary” as a time to work on your gymnastic skills–you’ll lose “Mary’s” benefit if you stare at the wall for minutes at a time, waiting for a Handstand Push-Up to happen.

Scaling Options

“Mary” is a WOD that requires above-average gymnastics skills: Handstand Push-Ups, Pistols, and Pull-Ups. Scale the skill level of these movements (see: Handstand Push-Up Scaling | Pistol Scaling | Pull-Up Scaling) so you can move smoothly throughout this WOD. You’ll lose the intended stimulus of “Mary” if you treat the workout like a skill session.

Intermediate Option
20 Minute AMRAP
2 Handstand Push-Ups
6 Pistols (alternating legs)
10 Pull-Ups

Beginner Option
20 Minute AMRAP
5 Push-Ups
10 Alternating Stationary Lunges
15 Ring Rows

THE BENEFITS OF KETTLEBELL WORKOUTS

Function and Uses: Using kettlebells in training helps keep you balanced. Heavier kettlebells can build strength while lighter kettlebells can be used for cardiovascular conditioning. The kettlebell swing is the best-known kettlebell exercise. But like dumbbells, kettlebells are pieces of equipment that also help you with unilateral movements, i.e. single-arm presses, split squats, lunges, Turkish get-ups, etc. Unilateral movements are single arm or single leg movements that challenge you both neurologically and physically.

Kettlebell workouts are especially good at improving your grip, back, and shoulders, which is why Kettlebells are very popular in the Russian military. Russian Special Forces personnel pride themselves on their “wiry strength, lethal agility” and consistent staying power.

Source: CrossFit Inc

There is no better way to burn fat than with sets of Kettlebell Swings, Snatches and Clean and Jerks. These ballistic exercises work your body as one unit and require a great deal of hard work. The harder you work, the more calories you burn. High rep Snatches work more muscle groups and will build strength in the lower back, shoulders, and hip flexors.

KETTLEBELL WORKOUTS – Don’t Drop the Kettlebells

AMRAP in 20 minutes:

• 10 dual kettlebell deadlifts (2×53/44 lbs)
• 40 meter dual kettlebell farmer’s carry (2×53/44 lbs)
• 10 dual kettlebell thrusters (2×53/44 lbs)
• 40 meter dua kettlebell farmer’s carry (2×53/44 lbs)

For 20 minutes striaght, perform as many rounds as possible of the above exercises.

Score is the number of reps performed as a whole, each 10m are equal to 10 points or reps. Each round as a whole consists of a total of 100 points or reps.

Scaling:

AMRAP in 20 minutes:

• 10 dual kettlebell deadlifts (2×44/35 lbs)
• 40 meter dual kettlebell farmer’s carry (2×44/35 lbs)
• 10 dual kettlebell thrusters (2×44/35 lbs)
• 40 meter dual kettlebell farmer’s carry (2×44/35 lbs)

‘All too often I see desperate, last-minute attempts to uncontrollably kip above the rings. It gets ugly. It gets messy. And as a coach, it makes me cringe.’

Muscle ups happen to be one of my favorite movements to teach because they require specific training, dedication, and persistence. They are a fantastic display of strength, coordination, and skill. However if one of those three requirements is missing, you might end up on the next edition of ‘Crossfit Fails’.

Before getting into the nitty gritty, let’s ask some questions:

1. Can you do 5 or more strict pull-ups unbroken?
2. Can you do 5 or more strict ring dips unbroken?
3. Can you do 10 or more kipping chest-to-bar pull-ups unbroken?
4. Can you do a single, strict chest-to-bar pull-up?

If you answered yes to each one of these questions- you can do a muscle up 100% guaranteed. You just need a little coaching and some practice. If you are thinking “Hmm, I’ve never tried a strict chest-to-bar, but I can do all of those other things”…you are probably much closer to muscle ups than you realize.

‘As complex as the muscle up seems, it is simply a ring pull-up combined with a sit-up followed by a ring dip.’

Sounds simple enough, right? However despite its simplicity, many people sit and stare at the rings, wondering what kind of magic pill they can take to give them the gift of ‘muscle up flight’.

Here are the three keys to getting your first ring muscle up:

1 DEVELOP THE FALSE GRIP (AND STOP MAKING EXCUSES)

Source: Photo Courtesy of CrossFit Inc

You might be saying: ‘Ben, literally everyone says I need to learn the false grip, but NONE of the Games athletes use it. Why should I?!’

That argument is like loading a barbell and saying, ‘Froning can snatch 305lbs, so that means I can snatch 305lbs!’.

Remember, he started with a PVC pipe just like you and I. Learning the false grip is the FIRST step you need to take toward developing a muscle up. In fact, it is the ONLY thing I teach my online athletes for the first few sessions of muscle up training. If I can get an athlete to perform a strict false grip ring pull-up on week one, then I know they will have a muscle up within a few weeks.

Unfortunately many athletes say ‘I can’t hold on to the false grip!’ or ‘It really hurts my wrist so I don’t like using that technique.’

My response: When was the last time you specifically practiced in order to develop the false grip?

If you started treating the false grip like any of your major lifts (practicing on a consistent basis, hopefully), then my guess is that you would see MAJOR improvements. Too often people try to attempt the muscle up as a whole instead of taking time to work on the individual parts. That’s like trying to dunk a basketball without figuring out how to jump properly.

The reason the false grip is so important is because it puts your wrist in an optimal position to allow the ‘turnover’ to take place. It works like ‘magic’ to get you above the rings with little-to-no kipping required.

2 PRACTICE THE TRANSITION: CELIING TO FLOOR

Transitions are the ‘sexy’ part of the ring muscle up. They are the link between the pull-up and the dip.

I said it before and I am going to say it again for emphasis:

‘Too often people try to attempt the muscle up as a whole instead of taking time to work on the individual parts.’

The best way to practice transitions is to do them! Understanding the way your body catapults itself from a pull-up into a dip takes time, so you have to make sure to get your reps in! After several practice sessions you’ll start to develop muscle memory for the Ring Muscle Up. I’ve found that there are some drills that work really well to train for the coordination and speed required to make the transition successful. Here are some of my favorites:

• Floor Transitions
• Box Transitions
• Banded Ring Pull-Downs

3. STAY DILLIGENT WITH THE RING MUSCLE UP

I understand how frustrating it can be. You are close, yet feel so far away. Have faith! You are just a few positive habits away from leaving the “scaled” division behind. The key is making consistent progress, practicing the right drills, and trusting the process.

Realize this: if you only practice these drills a few times a year then you will see little to no progress. On the other hand, if you spend 45 minutes per week practicing, developing, and training your false grip and transition, you will see MASSIVE progress and ultimately success!

TRAIN WITH A WORKOUT BUDDY

Last but not least, make sure you find an accountability buddy! Share this article with a friend or simply tag them on Facebook. Recruit them to perform the workout at least once a week with you. Having someone to train with through this process will make it even easier (and more fun!)

If you have any questions for me regarding muscle up training, please just leave a comment below! I will answer every single one!

Ben

The Open finished just over a month ago. It isn’t an easy competition, especially when you’re a beginner or it’s your first time taking part, and there is a lot to learn from every Open you do, especially your first.

The Open workouts are just one part of the competition, and there were a lot of other aspects of the Open to wrap your head around: what the Open actually is, the sign up process, deadlines, rules, and other logistics.

Who would’ve thought a tape measure and duct tape could become such an integral part of a workout? There’s a sharp learning curve when you throw yourself head first into the Open and each year you’ll always gain more knowledge, especially through trial and error.

By throwing yourself in and getting involved, you’ve got a better grasp and understanding of what to expect, and how to move forward.

Besides the many details involved in participating in the CrossFit Open, the most important takeaway is how the Open made you understand yourself better; your own capabilities, strengths, weaknesses and future goals. 

This is what the Open is about; it brings the worldwide CrossFit community together while simultaneously allowing you to learn more about yourself.

Individual Takeaways from the CrossFit Open

The hardest hurdle which you’ve already surpassed is the belief that you weren’t ready. You’ve managed to overcome that rationale and realise there’s no better time to get started than right now. 

Now it’s time to figure out exactly where you are in your fitness journey and learn how you can build on that foundation. 

It all boils down to honing in on your strengths and weaknesses. If you learned any of the below, then you should look at your first Open as a success. 

• Pacing: Did you learn more about workout intensity and how to manage it based on your current abilities? During 21.2 for instance, did you hold onto the dumbbell for longer than you thought you could?
• Skill: Did you manage to perform a movement that you thought you couldn’t do when the workout was released? Maybe going from zero pull ups to a few reps or more? The happy guy pictured below did, and he was pretty stoked; going from zero pull ups to 25.
• Mental strength: Were you more resilient than you thought? Getting past the anxiety and nerves that doing the Open ultimately brings and work through the mid workout pain and thoughts of stopping?
• Weakness spotting: Do you have a better understanding of what movements you could improve upon?

Read more: Why Is Mental Fitness Important in CrossFit?

Your training plan following the CrossFit Open

Whatever your answers are to the above questions, write them down so you can begin to figure out how to move forward using the below steps.

1.     Set Targets

CrossFit can feel like trying to spin 100 plates at once. Just as you’re  getting the hang of one element, another might fall off the radar. You’re dealing with gymnastics, strength, technical lifts, muscular and cardiovascular endurance, and more. 

So, how do you master all of these components to become a well-rounded CrossFitter? By trying not to master them all at once. Half the fun is that there is always something you can get better at. 

Don’t dwell on every aspect you could improve on, keep it simple and continue to participate in your gyms weekly WOD’s, while picking one movement within the gymnastics and strength realms to focus on during open gym. 

Take 21.3 for example. How did you manage on the toes to bar and pull-ups? If you found your gymnastics breaking down due to the addition of barbell work in between movements, then you may want to place your focus on working on your gymnastics under fatigue. 

Take note of the rep ranges you managed during 21.3, and set a goal to increase that with simple weekly EMOMs. For example, if you know that your max toes to bar when you’re fresh is 15, but they break down considerably to sets of 4 or less in a workout, then practice that smaller rep range under fatigue while using different timings and intensities. 

A simple workout could consist of a 10-minute EMOM completing 30% of your max set. For instance if your max set is 15 unbroken toes to bar. You could aim to complete 5 unbroken toes to bar and rest the remainder of each minute. You’ll then have completed 50 toes to bar in under 10 minutes. 

The following week, you could decrease the timing to work every :50 seconds while also increasing the rep range to 6 toes to bar for 8 rounds. You will have done two less reps than in the previous week, but by reducing the timing of each round and increasing the rep range, you will have worked at an increased intensity. 

Then, by week three you could return to a 10-minute EMOM, but complete 6 unbroken toes to bar each minute. Which would be a ten rep increase from week 1. 

2.     Do accessory work

Easy to do and just as easy not to, but accessory work is where the magic happens. 

You know all those little exercises you do in your warm-up or finisher during class? The ones sometimes involving bands, dumbbells or body weight that you want to get through quickly so you can do the more exciting movements? That’s accessory work. 

It’s the little movements that contribute to, and compliment, the bigger movements such as squats, pressing, cleans, snatches, pull-ups and so forth. 

21.1 serves as a great example of using accessory work because it actually had an accessory exercise within it. Those cagey wall walks. There have been so many times while I’ve coached a class with wall walks in the warm-up and have had members try to literally slide through them and forego the important yet simple points of performance that wall walks involve.

If during 21.1 you found your shoulders burning out quickly during the increasing rep range of wall walks and double unders you could work on building more shoulder strength and endurance. 

To hone in on your upper body strength, utilise any pressing movement involving dumbbells, such as seated or floor dumbbell presses to provide you more power and strength to compliment overhead movements. 

Further, working unilaterally, (one side of the body at a time) is going to ensure you are addressing any asymmetries of the body. Another excellent shoulder exercise is the half kneeling Arnold Press. This movement works your core, shoulders and triceps while ensuring you’re not getting any help from the lower body. 

Besides working on your strength with accessory work, you can also work on your shoulder endurance with a few simple exercises as well. Think holding a handstand against the wall for :30-:60 seconds followed by a max set of empty barbell strict presses. Rest for an equal time it took you to complete the above and go again for 3-5 rounds. 

Lastly, full body tension and core stability transfers to all movements in CrossFit which is why core exercises such as planks, side planks, hollow holds and hollow arches should always be in your arsenal of core exercises. 

3.     Sign up for other competitions

If you found yourself loving the competition feel of the Open and don’t want to wait around for the next one, then check out competitions to get involved in near you. 

There is something for everyone and your CrossFit gym should be able to help steer you to nearby ones that will suit your goals. And if you want to compete but don’t want to go at it alone, there are plenty of group and pair competitions available as well. Competition Corner has a great database of competitions from all over the world.

The biggest takeaway after completing your first Open, or any competition, is to not put too much pressure on yourself. At the end of the day, we’re all doing Adult PE and, whether you have a competitive side or not, your first three goals should be to stay fit, happy and healthy. 

CrossFit training is about finding new ways to challenge yourself in a positive environment. Continue to do your gym’s WODs and schedule in some time to work on your weaknesses, you’ll slowly but surely reach your goals, one rep at a time. 

While there are many practical tips and advice on how to start running, all it really takes to begin a new running habit is the desire to move, and a comfortable pair of shoes, and suitable clothes.

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You don’t need much specialised equipment or a membership to start off, although the list of running things you’ll want to acquire is very likely to grow the more you get into the sport. In theory however, you don’t need much to start: simply put one foot in front of the other and repeat the process over and over again.

Remember, there isn’t a right or wrong way to run. There’s just different training methods with varying effectiveness and efficiency, but you shouldn’t feel overwhelmed by negative splits, speed sessions, or the 10% rule if you’re just staring out.

Practical Tips for How to Start Running

1. Get started and have fun

Running doesn’t have to be horrible, and you don’t need to feel overwhelmed by the mounts of advice on how to run better when you’re first starting off. For your first couple of runs simply head out and put one foot in front of the other.

Don’t worry about distance, pace, or about increasing either. Simply focus on trying to build a consistent habit and try to head out two or three times per week. Your goal here is to have fun and give you body enough time to adjust to this new training stimulus.

Head out, know that it’s acceptable to walk and, as you run, imagine you could still hold a conversation.

2. Find a good pair of shoes

Any shoe made for running or general fitness can be good for getting started. Many running beginners spend over $100 in their first pair of running shoes, but it’s not necessary to make that financial commitment if you’re just starting off.

The internet is full of second-hand shoes in pretty good conditions (no holes, only a couple hundred miles under them) with a lot of life still left in them. There’s no need to break them in anymore and you can figure out what you like – and what you don’t – about your running shoes.

Remember you can always fine tune once you know what works for you.

If second-hand shoes are not your thing, you can also head to a running shoe shop and ask for advice on what kind of trainer to get for the type of running you expect to be doing.

Black toenails, common in running beginners or runners who’ve increased their training volume, are often the result of ill-fitting shoes. A good pair of shoes will make your running experience a lot happier.

3. Set yourself a (small) goal

Goals are a good way to keep motivated and get you moving. Your goal can be to run at least twice a week for a month, or to complete three laps around your block. It could also be to run a certain amount of time non-stop.

Find either a distance or time goal and work towards it.

While lofty time goals can work, it’s better to start with simple goals you are very likely to achieve and set yourself up for success. Psychologically, this will help you keep at it.

Small wins are crucial to developing an enjoyable running habit and increasing your confidence.

Overtraining: If you’re used to exercising but are new to running, be aware of increasing your training volume (how long and how fast you run) too fast. You might have the fitness to make running feel easy, but you still have to give your body time to adapt.

One of the reasons many people don’t stick at running is because they increase their training volume too fast (easy mistake to make as you’re likely to see a lot of improvement to start off with) and end up injured.

4. Know where you’ll run

Pre-planning a route can take away some of the anxiety you might feel about starting running. By knowing where you’ll run you don’t have to worry about getting lost and not finding your way back home.

Exploring new routes is extremely fun, but you’ll have plenty of time to do that later in your running journey. For starters, choose a place where you’re likely to feel comfortable (for example, a park where other people run).

5. Finish on a positive note

If your training sessions finish on a high note, you’re more likely to want to run again. This is a well-known phenomenon called the peak-end rule.

As you start running, try to finish your runs feeling strong, even if this means having an overall slower session or walking in the middle, so your brain cooperates next time you want to head out.

Read more: How to Start Trail Running & Ways to Train for It

How to Progress as a Beginner Runner?

To progress in almost every sport you simply have to do more training. In essence (massively oversimplified), the process goes like this: you train, your body reacts to the stressors placed on it, your body builds back up stronger and adapts to the stimuluses given.

To improve, you simply have to get more of those adaptations.

There are different paths to progressing your running:

• Keep track of your distance and try to run more over time.
• Keep track of your time and try to run more without stopping over time.
• Keep track of your pace and try to become faster over time.
• Keep track of a combination of some or all variables and try to increase them over time.

Good apps to track your running progress include Strava and Nike Run Club.

How to Increase Running Distance or Pace Safely?

As a beginner runner, you’ll want to make sure you’re completely comfortable with your running volume before you think about increasing it.

A good way to think about your running volume is by separating your training into weeks or blocks. For example, you can start by running twice a week for 20 minutes at a consistent pace and do this for four weeks, this would be your first block.

Once you’re comfortable with this, you could either reduce the amount of walking involved in your outings, or increase the time to 25 minutes per run, or keep the time the same and try to run a little further (and in consequence, faster), or combine any of the above.

Remember, all of these are examples. Listen to your body and change your training based on how you’re personally reacting to it. Know also that you don’t have to do this for every run, but can just increase the intensity of only one of your runs every two or three weeks.

To increase your running distance and pace safely, consistency is better than doing a lot and then not much.

In training, for example, this would look like three days of running 3 miles every week, instead of 9 miles one day and resting for the rest of the week.

How to Start Running – Program for Complete Beginners

If you’re looking for a beginner-friendly running program, we recommend you check out Couch to 5K.

This is a mobile app which contains training plans that gradually progress toward a 5 kilometre run over nine weeks.

What Is A Good Time for Running?

Is 5k in 30 minutes good?

Many runners have time goals they’d like to achieve for a certain distance. While these are good motivators, objectively there isn’t a “good time” to run certain distances in.

Your speed over a distance will be determined not only by the amount of training you put in and the conditions of your time trial attempt, but also by your age and gender.

A good way to know how your times compare to other runners like you, and objectively compare your times against runners from a different age or gender, is Age Grading.

In running, age-graded scoring is a number based on your running result compared to the world record speed over the same distance.

The best possible time an athlete has run over any distance is set as 100%, and your score will be calculated from that as a percentage value of the world record for your age and gender.

In general, a score of 60% would give you a good placing in a local race, 70% a high placing in a regional event, 80% could be considered national class and 90% world class.

You can calculate your age-graded score using one of many internet calculators.

Whether you’re short on time or want a challenge, full body workouts mean that you can hit all the major muscle groups in one go, alongside burning serious calories and getting your training in.

Source: Courtesy of CrossFit Inc.

Some of the best full body workouts don’t need access to a box, gym or equipment. Movements like burpees, air squats, push-ups and even running are great for getting your blood pumping.

To help you find the best full body workout, BOXROX collected some of the best beginner, intermediate and advanced full body CrossFit and functional fitness workouts to try so you have no excuse to skip a training day.

Beginner / No-Equipment

Intermediate / Minimal Equipment

Advanced / Full Gym Access

Best Beginner / No-Equipment Full Body Workouts

These workouts can be completed with limited CrossFit experience and no equipment.

“Orbison”

EMOM for 20 minutes:

• 4 Burpees
• 6 Air Squats
• 8 Sit-Ups

Each minute, perform 4 Burpees, 6  Air Squats, and 8 Sit-Ups as quickly as possible. Repeat this 20 times, every minute on the minute (EMOM) until 20 minutes is up.

Example: If it takes you 40 seconds to complete 4 Burpees, 6 Air Squats, and 8 Sit-Ups, you have the remaining 20 seconds to rest until the next minute starts.

Score is the total number of repetitions completed before the 20-minute clock stops.

Scaling Options

Reduce the repetitions by half, and therefore extend your rest times for each minute.

Beginner:
EMOM for 20 minutes

• 2 Burpees
• 3 Air Squats
• 4 Sit-Ups

This workout was designed by Hyrox @hyroxworld.

“Burden Run”

For Time:

• 10 mile run

Every mile, perform:

• 10 Burpees

With a running clock, as fast as possible complete 10 miles. Every 1 mile completed, perform 10 Burpees before continuing the Run.Score is the time on the clock when the 10 mile Run is completed.

“Cooper”

10 Rounds for Time:

• 10 Burpees
• 10 Air Squats
• 10 Push-Ups
• 10 Sit-Ups

Time Cap: 30 minutes

Cooper is a pure bodyweight workout that consists of 10 rounds of 10 Burpees, 10 Air Squats, 10 Push-Ups, and 10 Sit-Ups. Try to find a (slower) pace that you can maintain for the entire 10 rounds. The time cap for Cooper is 30 minutes.

Score is the time on the clock when the last round of the Sit-Ups is completed.

Scaling Option: You can scale Cooper by reducing the rounds by half from 10 to 5 rounds.

“Maupin”

4 Rounds for Time:

• 800 meter Run
• 49 Push-Ups
• 49 Sit-Ups
• 49 Air Squats

With a running clock, as fast as possible perform four rounds of the prescribed work in the order written.

Score is the time on the clock when the last round of Air Squats is completed.

“Eric Garner’

11 Rounds for Time:

• 9 Burpees
• 15 Air Squats

With a running clock, as fast as possible perform the prescribed work in the order written for 11 rounds.

Score is the time on the clock when the last round of Air Squats is completed.

Scaling Options

Advanced:
11 Rounds for Time

• 9 Devil Presses (2×40/25 lb)
• 15 Air Squats

Read More: The Best No Equipment Workouts at Home for Athletes

Best Intermediate / Minimal Equipment Full Body Workouts

These workouts require a small amount of equipment, including jump rope, a pair of dumbbells, and a kettlebell.

“Jump Around”

EMOM (with a Partner) in 15 minutes:

• 8 Alternating Dumbbell Snatches

After each 3 minutes perform:

• 50 Double-Unders

Partners are working on different exercises and switch at the end of each minute. Remaining time in the minute after completing the prescribed reps is the rest period. 

Every third minute, both partners complete 50 double unders or 75 single-unders. For example: in minute 1, Partner A completes the dumbbell snatches while Partner B completes the overhead press. In minute two, they switch. 

In minute 3, they each complete the 50 double-unders or 75 single-unders. Continue this pattern for 15 minutes.

“Tumilson”

8 Rounds For Time:

• 200 meter Run
• 11 Dumbbell Burpee Deadlifts (2×60/40 lb)

“Mark Whitford”

4 Rounds for Time:

• 15 Dumbbell Thrusters (2×40/20 lb)
• 50 meter Dumbbell Overhead Walking Lunges (2×40/20 lb)

With a running clock, as fast as possible perform the prescribed work in the order written for 4 rounds.

Score is the time on the clock when the last round of Walking Lunges is completed.

“Freddy Krueger”

21-15-9 Reps for Time:

• Kettlebell Swings (70/53 lb)
• Burpees

“Fat Amy”

For Time:

• 50 Air Squats
• 10 Burpees
• 40 Sit-Ups
• 10 Burpees
• 30 Lunges (alternating legs)
• 10 Burpees
• 20 Kettlebell Swings (1.5/1 pood)
• 10 Burpees
• 10 meter Bear Crawl
• 10 Burpees
• 20 Kettlebell Swings (1.5/1 pood)
• 10 Burpees
• 30 Lunges (alternating legs)
• 10 Burpees
• 40 Sit-Ups
• 10 Burpees
• 50 Air Squats

With a running clock, as fast as possible perform the work in the order written.

Score is the time on the clock when the final repetition (the 50th Air Squat) is completed. 

Scaling Options 

This is a light, (mostly) bodyweight workout with movements that athletes of almost any level can manage. If necessary, scale the volume of repetitions so you can move through the movements quickly and unbroken.

Best Advanced / Full Gym Access Full Body Workouts

These workouts require a range of equipment and a good level of fitness to perform RX.

“The Chief”

Five 3-minute AMRAPs in 19 minutes:

AMRAP in 3 minutes:

• 3 Power Cleans (135/95 lbs)
• 6 Push-Ups
• 9 Air Squats

Rest 1 minute
Repeat 5 times

Complete as many rounds and repetitions as possible (AMRAP) in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times.

Score

• Official scoring: After each 3-minute cycle, start over. Record the score (rounds+reps) individually for each of the five AMRAPs.
• Common scoring: After each 3-minute cycle, start where you left off at the end of the previous cycle. Record total rounds and reps completed.

Scaling Options

“The Chief” is meant to be performed fast. This WOD has built-in rest so athletes can push hard during the work phase. The load should feel moderate. Scale the load, the volume, or the skill level (see: Push-Up Scaling) so you can perform unbroken sets throughout the workout.

Beginner:
Five 3-Minute AMRAPs in 19 minutes:

• 3 Power Cleans (75/55 lb)
• 6 Incline Push-Ups
• 9 Air Squats

Rest 1 minute. Repeat 5 times.

“Jackie”

For Time:

• 1,000 meter Row
• 50 Thrusters (45/35 lb bar)
• 30 Pull-Ups

Complete the work in the order written: 1,000 Meter Row, then 50 Thrusters, then 30 Pull-Ups.

Score is the time it takes to complete all the work.

Scaling Options

“Jackie” is meant to feel light and should be done fast. The intensity should be high. Scale the load and/or the skill level (see: Pull-Up Scaling) so you can finish this WOD in around 10 minutes or less.

Beginner:
For time:

• 800 meter Row
• 35 Thrusters (22/12 lb)
• 20 Ring Rows

“Full Body #2”

AMRAP in 15 minutes:

• 400 meter Run
• 12 Dumbbell Deadlifts (2×50/35 lb)
• 9 Dumbbell Hang Power Cleans (2×50/35 lb)
• 6 Dumbbell Push Presses (2×50/35 lb)

On a 15-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 15-minute clock stops.

Source: Sara Sigmundsdottir / Jason Smith

“Dirty Thirty”

For Time:

• 30 Box Jumps (24/20 in)
• 30 Jumping Pull-Ups
• 30 Kettlebell Swings (35/26 lb)
• 30 Lunges
• 30 Knees-to-Elbows
• 30 Push Presses (45/35 lb)
• 30 Back Extensions
• 30 Wall Ball Shots (20/14 lb)
• 30 Burpees
• 30 Double-Unders

Time Cap: 30 minutes

With a running clock, as fast as possible perform all of the movements in the order written. 

Score is the time it takes to complete all 300 repetitions.

Scaling Options

“Dirty Thirty” is the scaled version of the CrossFit Benchmark WOD “Filthy Fifty”. This WOD is manageable for all different levels of athletes. If needed, scale the skill level (see: Box Jump Scaling | Knees-to-Elbows Scaling | Double-Under Scaling) and/or the load to complete this WOD in 20 minutes or less — and mostly unbroken.

“Mikko’s Triangle”

EMOM for 39 minutes:

• 1 minute Row
• 1 minute SkiErg
• 1 minute Assault Bike
• 1 minute Rest

Set a single number of calories and complete that amount of work each minute – every minute.

Score is the total number of calories completed (for example, if an athlete does 20 calories per minute, they will complete 600 total calories for the entire workout).

Scaling

Reduce the number of calories per minute to a number which will be challenging to hold each minute for the entire workout.

Read More: No Barbells – Top 10 CrossFit Bodyweight Workouts

It’s about becoming creative enough to achieve the desired outcome whilst working with little to no equipment, it’s a skill that will help you become a more consistent athlete as you have less reason to miss workouts.

It is inevitable that there will be times when you find yourself away from your usual training space, without a wide array of equipment.

The decision to miss your training session or, conversely, to make do with what you’ve got, is down to you.

Training with Minimal Equipment 

I believe that having limited options can actually be a positive  thing for most, it channels you and allows you to focus on the work rather than bouncing from equipment piece to equipment piece.

Minimal Kit workouts do not have to be a watered down version of your regular training as some seem to think. With an understanding of programming and progression, most people would be able to improve performance and body composition just from re-focusing on the fundamentals of fitness, while also reducing the time needed for their fitness fix.

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Getting More Out of Your Single Kettlebell or Dumbbell 

Below are a number of ways in which you can increase the effectiveness of your minimal kit workouts without the option of increasing the weight, these will not only allow you to overload the muscles but also get the lungs pumping.

Think Tempo 

Rather than just bouncing through your 15-20 Squats, lets cut the rep range to 10-12 reps and move more deliberately, take a 3 second eccentric and pause in the hold for a second or two before driving up hard and explosively to the top of your squat.

Play with tempos, increase the eccentrics, use isometrics to improve muscle activation and time under tension.

Try this…

• 100 DB/KB Goblet Squats [Tempo 3 2 X 1]

Start with a 3 second descent pausing for 2 seconds at the bottom before explosively standing out of the Squat, pausing for 1 second at the top before repeating.

Every time your tempo breaks stop and rest as required.

This is a great way of making something easy incredibly hard: making each movement deliberate and aiming to fire up every possible muscle fibre in the squat. Not only are you challenging yourself physically but also your mental toughness – be ruthless with yourself and break when your tempo starts to break down.

Use Supersets 

Taking a KB/DB movement and pairing it with a Bodyweight movement that you can rep out on is another great way of increasing the overall output of a movement pattern without increasing weight.

Try this…

EMOM 12 minutes

• Odd Min – 20 DB/KB Goblet Lunges + AMRAP Jump Squats 
• Even Min – Rest

Complete your DB/KB movement before repping out the rest of the minute with your bodyweight Squats, then rest for the next minute.

A simple but effective way of overloading the muscle and can be done using a variety of movements targeting any muscle group, a Push press and Push up combination would be an awesome upper body burner.

Chase Intensity 

The intensity at which you complete the movement is going to change the muscle stimulus. If you think of the Air Squat, 20 Air Squats completed in 40 seconds is going to be a lot different from 20 Air Squats completed in 20 seconds.

Try this…

EMOM X AMRAP

• +2 DB/KB Alternative Arm Snatch

*Increase by 2 reps each minute until

The ‘Death by’ method is an awesome way of encouraging you to work at a higher intensity, chasing the clock to squeeze in every last rep. This is another method that can be used for any movement however, I find it’s awesome when using a ballistic or dynamic movement to get the biggest bang for your buck when it comes to cardiovascular and muscle stimulus.

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Overkill Volume 

The simplest way of progressively overloading a muscle group without increasing the weight is to increase the volume: doing more reps, sets, rounds etc.

Give this burner a try

AMRAP 12 mins

• 4 Pull ups
• 8 Push ups
• 12 KB American Swings

The great thing about this style of workout is that we are working the body as a whole while continuing to overload the shoulders, this allows us to try and make the Swings more efficient with every round as the fatigue builds.

These are just a few of the infinite methods you could use to get the most out of your minimal kit. Remember to have fun with it and embrace the less thought, more feel approach to training.

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Read more: How to Write Better Home Workouts

This is the last week of the 2021 CrossFit Open and a two-part workout has been announced: 21.3 and 21.4. Whether you’re new to CrossFit or simply feel like scaling, here’s all the information you need to perform both 21.3 and 21.4 scaled for your respective division.

CrossFit Open Workout 21.3

RX

For Time:

• 15 Front Squat
• 30 Toes to Bar
• 15 Thrusters

1 minute rest

• 15 Front Squat
• 30 Chest to Bar Pull-Ups
• 15 Thrusters

1 minute rest

• 15 Front Squat
• 30 Bar Muscle Ups
• 15 Thrusters

15 minute time cap

Men: 95lb // Women: 65lb

CrossFit Open Workout 21.4

21.4 begins immediately upon completing or reaching the time cap for 21.3

Complete the following complex for max load:

• 1 Deadlift
• 1 Clean
• 1 Hang Clean
• 1 Jerk

7 minute time cap – time begins immediately after the completion of 21.3.

CrossFit Open Workout 21.3 and 21.4 Movement Standards (RX and Scaled)

How to scale CrossFit Open Workout 21.3 and 21.4

21.3 Scaled Men and Women

For total time:

• 15 front squats
• 30 hanging knee-raises
• 15 thrusters

Rest 1 min.

• 15 front squats
• 30 chin-over bar pull-ups
• 15 thrusters

Rest 1 min.

• 15 front squats
• 30 chest-to-bar pull-ups
• 15 thrusters

21.4 begins immediately upon completing or reaching the time cap for 21.3.

65 lb. // 95 lb.

Time cap: 15 min.

21.4 Scaled Men and Women

Complete the following complex for max load:

• 1 deadlift
• 1 clean
• 1 hang clean
• 1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

Scaled Teenagers 14-15
35 lb., perform hanging knee-raises, then chin-overbar pull-ups, then chest-to-bar pull-ups
45 lb., perform hanging knee-raises, then chin-overbar pull-ups, then chest-to-bar pull-ups

Scaled Masters 55+
35 lb., perform sit-ups, then jumping pull-ups, then chin-over-bar pull-ups
45 lb., perform sit-ups, then jumping pull-ups, then chin-over-bar pull-ups

Equipment Free 21.3

For total time:

• 30 air squats
• 30 V-ups
• 30 thrusters with a stick or PVC pipe

Rest 1 min.

• 30 air squats
• 30 dips
• 30 thrusters with a stick or PVC pipe

Rest 1 min.

• 30 air squats
• 30 handstand push-ups
• 30 thrusters with a stick or PVC pipe

Rest 2 min. before beginning 21.4.

21.4 begins exactly 2 min. after completing or reaching the time cap for 21.3.

Time cap: 15 min.

Equipment Free 21.4

Starting exactly 2 min. after 21.3, complete the following:

As many rounds and reps as possible in 5 min. of:

• 20 alternating single-leg squats
• 20 alternating shoulder taps in a freestanding handstand

Foundations 21.3

For total time:

• 15 air squats
• 30 sit-ups
• 15 thrusters with stick

Rest 1 min.

• 15 air squats
• 30 dumbbell rows, 10 lb. (15 left, 15 right)
• 15 thrusters with stick

Rest 1 min.

• 15 air squats
• 30 push-ups
• 15 thrusters with stick

21.4 begins immediately upon completing or reaching the time cap for 21.3.

• To modify the squat and thruster, complete a sit-to-stand from a chair.
• To modify the sit-up, reduce the range of motion and touch the knees.
• Instead of a dumbbell, you can use a household object for the dumbbell row.
• If you have two dumbbells, you can complete the rows with both hands at the same time.
• To modify the push-up, perform from the knees or elevate the hands.

Foundations 21.4

Complete the complex for load and technique:

• 1 deadlift
• 1 clean
• 1 hang clean
• 1 push press

Time cap: 7 min.

Time begins immediately following the completion of 21.3.
Start with the stick and only add load if technique is sound.
If performing this workout without a coach, err on the side of safety and don’t worry about adding load as you go.

Watch the 21.3 Open workout announcement

How to submit your CrossFit Open workout scores?

To submit your CrossFit Open workout score go online here. Log in and follow the steps to submit your 21.3 workout score.

If you performed the workout at an affiliate or performed the workout during a live video call with your affiliate, your score will be validated by your affiliate manager.

If you’re performing 21.3 alone you should submit a video of your workout to have your score validated, regardless of the division you’re taking part in.

The 2021 CrossFit Open

The CrossFit Open is a three-week online competition that unites the CrossFit community around the globe. Now on its third and last week, the 2021 Open is the most inclusive Open to date, with new divisions for Foundations, Masters and Adaptive athletes.

Watch athletes take on the different versions of Open workout 21.2 around the world:

 

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Following the Open, top athletes around the world will advance to the next step of competition, the Quarterfinals. From there, the best athletes will move on to the Semifinals and ultimately the CrossFit Games. The 2021 CrossFit season looks very different than it has in previous years, find out more.

How to Qualify to the 2021 CrossFit Games: Full Season Details Announced

We’re on the second out of three weeks of the 2021 CrossFit Open and workout 21.2 has been announced. Whether you’re a Masters athlete, new to CrossFit or simply feel like scaling, here all the information you need to perform 21.2 scaled for your respective division.

Note: adaptive categories do not feature a scaled version of the workouts for 2021. Scaled athletes are required to complete the workouts as prescribed but can submit modification requests for each workout.

CrossFit Open workout 21.1

RX

For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men 50-lb. dumbbell, 24-in. box

Women 35-lb. dumbbell, 20-in. box

Time cap: 20 min.

Equipment Free

For time:

10 hang squat snatches
15 burpee broad jumps, 36 in.
20 hang squat snatches
15 burpee broad jumps, 36 in.
30 hang squat snatches
15 burpee broad jumps, 36 in.
40 hang squat snatches
15 burpee broad jumps, 36 in.
50 hang squat snatches
15 burpee broad jumps, 36 in.

Use a stick or PVC pipe to complete the hang squat snatches. 

Time cap: 20 min.

Foundations

For time:

10 alternating snatches
15 burpees
20 alternating snatches
15 burpees
30 alternating snatches
15 burpees
40 alternating snatches
15 burpees
50 alternating snatches
15 burpees

Use a 10-lb. dumbbell or household item for the snatch.
To modify the burpee, omit the push-up portion or elevate the hands during the push-up.

Time cap: 20 minutes

How to scale CrossFit Open Workout 21.2

21.2 Scaled Men and Women

For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men 35-lb. dumbbell, 20-in. box (step-ups permitted)

Women 20-lb. dumbbell, 20-in. box (step-ups permitted)

Time cap: 20 min.

21.2 Scaled Teenagers

For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Boys 15-17:  35-lb. dumbbell, 20-in. box (step-ups permitted)

Girls 16-17: 20-lb. dumbbell, 20-in. box (step-ups permitted)

Boys 14-15: 20-lb. dumbbell, 24-in. box (step-ups permitted)

Girls 14-15: 10-lb. dumbbell, 20-in. box (step-ups permitted)

Time cap: 20 min.

Check here for further division breakdowns

21.2 Scaled Masters 55+

For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

35-lb. dumbbell, 20-in. box (step-ups permitted)

20-lb. dumbbell, 20-in. box (step-ups permitted)

Check here for further division breakdowns

Time cap: 20 min.

Watch the 21.2 Open workout announcement

The 2021 CrossFit Open

The CrossFit Open is a three-week online competition that unites the CrossFit community around the globe. Now on its second week, the 2021 Open is the most inclusive Open to date, with new divisions for Foundations, Masters and Adaptive athletes.

Workouts are released every Thursday at 5pm PT (CrossFit Open workout 21.3 will be released on Thursday, March 25) and athletes have until the following Monday at 5pm PT to submit their scores.

Read more: The CrossFit Open and Nutrition: How, When and What to Eat

How to submit your CrossFit Open workout scores?

To submit your CrossFit Open workout score go online here. Log in and follow the steps to submit your 21.1 workout score.

If you performed the workout at an affiliate or performed the workout during a live video call with your affiliate, your score will be validated by your affiliate manager.

If you’re performing 21.2 alone you should submit a video of your workout to have your score validated, regardless of the division you’re taking part in.

Find more details about submitting your Open workout scores here.

The 2021 CrossFit Open has started and with it workouts that will test our fitness and resolution. No matter your age group for the Open, here’s all information you need to complete the workouts under the scaled or foundations divisions.

Note: adaptive categories do not feature a scaled version of the workouts for 2021. Scaled athletes are required to complete the workouts as prescribed but can submit modification requests for each workout.

CrossFit Open workout 21.1

RX

For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min.

Equipment Free

For time:

1 wall walk
10 lateral jumps 
3 wall walks
30 lateral jumps
6 wall walks
60 lateral jumps
9 wall walks
90 lateral jumps
15 wall walks
150 lateral jumps
21 wall walks
210 lateral jumps

Time cap: 15 min.

Foundations

For time:

1 bear crawl
10 jumping jacks
3 bear crawls
30 jumping jacks
6 bear crawls
60 jumping jacks
9 bear crawls
90 jumping jacks
15  bear crawls
150 jumping jacks
21 bear crawls
210 jumping jacks

The bear crawl can be modified by placing the hands on an elevated surface and simulating the walking motion by bringing the knees to the chest.

The jumping jacks can be modified to a “stepping jack” if needed.

Time cap: 15 min.

How to scale CrossFit Open Workout 21.1

21.1 Scaled Men and Women

For time:

1 scaled wall walk
10 single-unders
3 scaled wall walks
30 single-unders
6 scaled wall walks
60 single-unders
9 scaled wall walks
90 single-unders
15 scaled wall walks
150 single-unders
21 scaled wall walks
210 single-unders

Time cap: 15 min.

21.1 Scaled Teenagers

For time:

1 scaled wall walk
10 single-unders
3 scaled wall walks
30 single-unders
6 scaled wall walks
60 single-unders
9 scaled wall walks
90 single-unders
15 scaled wall walks
150 single-unders
21 scaled wall walks
210 single-unders

Time cap: 15 min.

21.1 Scaled Masters 55+

For time:

1 scaled wall walk
10 single-unders
3 scaled wall walks
30 single-unders
6 scaled wall walks
60 single-unders
9 scaled wall walks
90 single-unders
15 scaled wall walks
150 single-unders
21 scaled wall walks
210 single-unders

Time cap: 15 min.

21.1 Foundations Masters 55+

For time:

1 bear crawl
10 jumping jacks
3 bear crawls
30 jumping jacks
6 bear crawls
60 jumping jacks
9 bear crawls
90 jumping jacks
15  bear crawls
150 jumping jacks
21 bear crawls
210 jumping jacks

The bear crawl can be modified by placing the hands on an elevated surface and simulating the walking motion by bringing the knees to the chest.

The jumping jacks can be modified to a “stepping jack” if needed.

Time cap: 15 min.

For further options and options for adaptive athletes check out CrossFit.com

How to scale CrossFit Open Workout 21.1 – Notes

Source: Courtesy of CrossFit Inc.

The 2021 CrossFit Open

The CrossFit Open is a three-week online competition that brings together athletes around the world. It marks the start of the CrossFit season and is the first step towards qualifying to the CrossFit Games.

The Open is the largest participatory sporting event in the world and athletes from all ability levels and backgrounds complete three workouts over three weeks. The event brings the CrossFit community together and is a time of personal bests.

All CrossFit Open workouts are released on a Thursday at 5pm PST and scores must be submitted by the following Monday. CrossFit will announce the workouts live, and the reveal will be followed by two top athletes throwing down head-to-head.

The 2021 CrossFit Open is the most inclusive Open to date. In addition to the usual RX and Scaled divisions, CrossFit has added Foundations and Equipment Free divisions, as well as eight adaptive divisions.

The CrossFit Open kicked off on March 11 and runs until March 29.

The Struggle With Double Unders

Because I’m so stubborn I always try my best to do the double unders. Sometimes I want to cry and throw the jump rope away, and do. Then, before I can start again, I must do a little meditation. Calm myself and find a spot that I can put all my focus on.

Often I only get one double under before I hit myself like a whip lash and that hurts all over. Especially when I keep hitting the same spot, which is usually my elbow. And all over my left hand. My right hand is usually lash free, but not always.

That is the hardest part, to take on these lashes – and to explain them to other people.

I have gotten questions about my striped arm, people might think I have some self-destructive tendencies.

I also hit myself on the front of my legs and on the toes. That does not hurt as much and isn’t as visible to other people. Other times I hit myself in the back and that is way worse, so it’s good that this doesn’t happen that often. I now understand why people used whip lashes as torture in the old days, it hurts so much that I can’t breathe for some time after, I just go into shock and want to lie down.

After a couple of those hits I tend to give up rope skipping for that day. But I can’t avoid them forever, so I sought out double under advice.

Double Under Advice

The fitness community is ready to help those in need, and I really need help with my double unders. Everyone kept giving me advice on how to improve: keep my legs straight, don’t go too fast, practice without the jump rope, just jump higher and swing the rope slower. I have also watched videos on how to get better, but my body doesn’t seem to be able to coordinate these movements of jumping higher and turning the jump rope faster.

The double under is like normal rope skipping but you rotate the rope twice under your legs in one jump.

1. The jump must be high enough and efficient, not using too much energy to drain yourself too quickly. Double unders and single unders mostly use your calve muscles.
2. Jump always on the tip of your toes, don’t land on the whole foot, as it makes it harder to jump up again.
3. The wrists must do all the rope turning, not the shoulders. That is a common mistake, if you engage your shoulders too much they will lift the rope higher, resulting in the band hitting your legs, because the circle it makes doesn’t reach all the way down after you’ve lifted the rope higher with your shoulders.
4. Keep your forearm a little bit in front of your body, don’t align your arms to your hips.
5. Use your own jump rope, that has the perfect length for your height, you are used to and know the weight of. New jumping ropes are not ideal for improving to start with.
6. It is better to use heavier ropes to start with. With them you can better feel the movement of the rope.
7. Listen to the rope. When the rope hits the ground, it makes a noise. Find the rhythm and jump according to it. If you cannot hear the rope hit the ground, you must lower your shoulders.
8. Keep the rhythm in jumping and breathing, like when you run.

There are days when I can do rounds of 7, 8 or even 10 in a row and finish the number I’m supposed to do in an okay time. But the next day or next week I only get singles. Then it’s better for me to go for time, like doing double unders for 2 minutes, not a number like 50, because that will take me 7 minutes with breaks to cry and have a tandrum.

It is also so frustrating to have your workout partners finish these high numbers of double unders unbroken and overtake you by so much time in only this exercise. But, I’m using this as a motivation to get better.

Different Jump Ropes

The jump rope itself is important on your double under journey as well; the thickness of it, the handles, if it is coated or not, it is all important. I haven’t yet decided which is best for me. The old time jump ropes that were actually weaved ropes or leather ropes are definitely not ideal.

To be able to swing it fast enough to get it twice around yourself while you jump once. The speed ropes seem to be doing good, but not for me, they just hurt even more. The thinner the rope is the faster it goes and therefore the harder it hits you.

It is good to have you own jump rope and adjust it to your height to make it easier to jump over.

The best advice I can give is to keep trying, one day we’ll be like those who breeze through 50 double unders unbroken.

Maybe your sporting background helped you out here and there, or maybe CrossFit is the first time you’re doing sport in your life. Either way, we think every CrossFit beginner can relate to these feelings.

1. Being sore in places you didn’t even know where part of you

It’s amazing how sore a 15-minute workout can leave you feeling when you first start training CrossFit.

From struggling to get out of bed because your core aches so bad, to trying to delicately sit on the toilet without your legs cooperating, the beginners’ sores are a feeling communally shared. Getting dressed the day after your workout might be even more painful than the workout itself, a feeling intensified if you have to get out of a sports bra.

2. Feeling overwhelmed by the acronyms, lingo and new vocabulary

What exactly was the difference between a strict press, a push press, a push jerk? And what about a power snatch and a muscle snatch? And you’re meant to remember what a hang snatch is on top of that (and learn how to perform one)? And what exactly did the coach say HSPU means? EMOMs, AMRAPs, Chippers…

Those things didn’t use to mean anything to you.

Once you get over the confusing names and exercises, you face the challenge of remembering which round you’re on during a 20-minute AMRAP after you’ve counted your 3 burpees, 5 box jumps and 10 ring rows, but that’s a problem for a different time.

Each of the back workouts includes information about how to scale or select a beginner option. Have fun.

Lower BACK WORKOUTS – JEFFREY PALAZZO

• EMOM For As Long As Possible
• Death by Deadlifts (60% of 1 RM)

Following the “Death By…” format, start clock and do one deadlift within the first minute, two repetitions within the second minute, three deadlifts within the third minute and so on. Add one repetition every minute until you cannot complete the required number of repetitions within that given minute.

DEATH BY… FORMAT IN CROSSFIT

EMOM For as Long as Possible

• 1 Rep in the first minute
• 2 Rep in the second minute
• 3 Rep in the third minute
• etc.

Tip: Do not speed up to get all the reps. Go slow and use good form. Don’t let your back round. If you can’t get the reps using good form, then so be it. There is no shame in that. Injuring your back, however, there is a lot of shame (and pain) in that.

Scaling

This workout is designed to operate with 60% of your 1 RM so it automatically adjusts to your specific level and there is no need to change anything.

OPTIMUS PRIME

AMRAP in 7 minutes

• Wall Ball Shots (20/14 lb)
• 5 Deadlifts (225/155 lb) at the top of each minute

Workout starts with wall ball shots. At the top of each minute, starting at 1:00, complete 5 deadlifts, then resume wall ball shots. The total score will be the number of wall-ball shots completed and deadlifts completed.

“Optimus Prime” is one of CrossFit New England’s official benchmarks, first posted on their website on November 14, 2013. Though CFNE names their daily WODs “for fun,” this WOD is from a shortlist provided to us by CFNE’s Director of Operations, Eamon Coyne.

CrossFit New England is famous for being the training ground for multiple CrossFit Games champions, under the expert eye of head coach and owner, Ben Bergeron.

Scaling

AMRAP in 7 minutes

• Wall Ball Shots (16/10 lb)
• 5 Deadlifts (165/95 lb) at the top of each minute

LOWER BACK WORKOUTS – WARM UP

Whether you choose to train with several exercises that specifically target your back together (a “back day” so to speak), or you want to add a few of the following into a workout, make sure you warm up with movements that mimic those that you are about to perform.

A decent warm-up should always include (at minimum) some kind of work to elevate your heart rate and involve movements that are specific to what you will do in your workout. For example, if you about to work on strict presses and overhead strength, it makes sense to select warm-up exercises that will mirror these movements. Your back is comprised of many large muscle groups and is a powerful part of your body, so take the time to warm up properly when you know it will be stressed and worked hard in a training session. Learn more about your thoracic spine and posterior chain to understand how these function together.

JACK

• AMRAP in 20 minutes
• 10 Push Presses (115/85 lb)
• 10 Kettlebell Swings (1.5/1 pood)
• 10 Box Jumps (24/20 in)

Scaling
Reduce the weight on the presses and kettlebell swings and the height of the box so each set of exercises can be performed unbroken and with little rest during transitions.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps

Men: 95-lb. presses, 1.5-pood swings, 24-in. box
Women: 65-lb. presses, 1-pood swings, 20-in. box

Beginner Option
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box step-ups

Men: 65-lb. presses, 1-pood swings, 20-in. box
Women: 45-lb. presses, 12-kg swings, 15-in. box

LOWER BACK WORKOUTS – ORLANDO

• For Time
• 6 Russian Kettlebell Swings (70/53 lb)
• 49 meter Farmer’s Carry (70/53 lb)
• 12 Alternating Single-Arm Kettlebell Swings (70/53 lb)
• 49 meter Farmer’s Carry (70/53 lb)
• 20 American Kettlebell Swings (70/53 lb)
• 49 meter Farmer’s Carry (70/53 lb)
• 8 Left-Arm Kettlebell Swings (70/53 lb)
• 8 Right-Arm Kettlebell Swings (70/53 lb)
• 49 meter Farmer’s Carry (70/53 lb)
• 49 Russian Kettlebell Swings (70/53 lb)
• 49 meter Farmer’s Carry (70/53 lb)

Source: Revival Strength

Complete the swing and carry chipper as quickly as possible. Kettlebells should be AHAP [as heavy as possible].

Scaling

Intermediate: Scale weight of the kettlebells to 53/35 lb.

Beginner: Select a kettlebell that you can perform American kettlebell swings well and with confidence.

CROSSFIT OPEN WORKOUT 14.3

MEN – includes Masters Men up to 54 years old

Complete as many reps as possible in 8 minutes of:

135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN – includes Masters Women up to 54 years old

Complete as many reps as possible in 8 minutes of:

95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

MASTERS MEN – includes Masters Men 55+

Complete as many reps as possible in 8 minutes of:

95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
185-lb. deadlifts, 20 reps
15 box jumps, 20-inch
225-lb. deadlifts, 25 reps
15 box jumps, 20-inch
275-lb. deadlifts, 30 reps
15 box jumps, 20-inch
315-lb. deadlifts, 35 reps
15 box jumps, 20-inch

MASTERS WOMEN – includes Masters Women 55+

Complete as many reps as possible in 8 minutes of:

65-lb. deadlifts, 10 reps
15 box jumps, 20-inch
95-lb. deadlifts, 15 reps
15 box jumps, 20-inch
115-lb. deadlifts, 20 reps
15 box jumps, 20-inch
135-lb. deadlifts, 25 reps
15 box jumps, 20-inch
155-lb. deadlifts, 30 reps
15 box jumps, 20-inch
185-lb. deadlifts, 35 reps
15 box jumps, 20-inch

FOUNDATION FIVE – Lower Back Workouts

Source: Wodshots

AMRAP in 5 minutes

• 10 Strict Presses (75/55 lb)
• 15 Kettlebell Swings (24/20 kg)

Scaling

Beginners can reduce the weight of the strict press or use dumbbells for the strict press.

EVA – Lower Back Workouts

5 Rounds For Time

• 800 meter Run
• 30 Kettlebell Swings (2/1.5 pood)
• 30 Pull-Ups

Good Times for “Eva” (source)
– Beginner: 59-66 minutes
– Intermediate: 44-54 minutes
– Advanced: 35-39 minutes
– Elite: <32 minutes

–

JOKER

Source: Unsplash

For Time

• 1-2-3-4-5-6-7-8-9-10 reps of:
• Toes-to-Bars
• 10-9-8-7-6-5-4-3-2-1 reps of:
• Deadlifts (225/155 lb)

Scaling

For athletes 55+, use 185/135 lb barbells.

It’s a common feeling, in fact, it’s a basic instinct wired deep into our organisms called self-preservation.

Self-preservation is a tendency to avoid injury and maximise chances of survival. As a failed box jump could mean anything from a scratch to a face plant and beyond, our instincts kick in to help prevent ourselves from being harmed.

“Isto é CrossFit.”

#motivation #crossfitblackedition #beabetteryou pic.twitter.com/p6i1rObVfQ

— CrossFit (@CrossFit) November 10, 2020

So, if we’re wired to not want to perform that slightly higher box jump, how can you get over the fear of box jumps?

1. Accept the fear

“Many athletes are ashamed to accept it, yet it is perfectly normal to be afraid,” says CrossFit L3 coach and Self Mastery founder, Juan Acevedo. “Most importantly, the fear always comes back. As you progress, you’ll be able to perform higher box jumps, but there’ll come a point where the height you’re attempting will bring back exactly the same fear as day one.

“It’s important to accept and normalise this fear and realise it’s a way for our bodies to signal: ‘be careful, pay attention now!’”

2. Gradually increase the height

“The difference between a 20’ and a 24’ box might not seem like much, but it is huge,” says coach Acevedo. “If you’re trying to increase your max jump, add height in the smallest increments possible. You won’t run out of energy.”

Source: Photo courtesy of CrossFic Inc.

3. Think outside the box

“Boxes can feel pretty intimidating to many athletes. Sometimes, all you have to do it start with a stack of plates and add height as required,” explains coach Acevedo. “Once you’ve reached the box’s height try switching.

“It might sound silly, as you’d be jumping the same height, but it gets athletes over the mental block!”

4. Choose heights you’re comfortable with

“During metcons, only use boxes you feel comfortable jumping up to,” recommends coach Acevedo. “Athletes partly feel this fear through lack of confidence – and confidence is built through delivery. It’s important to accumulate as many successful reps as possible because if you constantly fail you’ll dimmish your confidence and the fear will grow.

“Don’t resort to step-ups, even if that means lowering your box’s height and not RX’ing the workout. During metcons, focus less on height and more on successful jumps with good technique.”

5. Shin guards?

“Many of my athletes have finally decided to wear shin guards for box jumps,” says coach Acevedo. “They look like football players, but they no longer have accidents and can jump without fear. If you’ve scraped your shins more than once during box jumps, get over the public embarrassment and wear shin guards.”

Go and achieve new heights!

Source: Photo courtesy of CrossFit Inc.

Learn more about Dr Juan Acevedo’s methods under Self Mastery Training.

As CrossFit experiences go, everyone who has gone through the process of learning Double Unders can tell stories about the whip marks and lacerations that their legs and back received in the process! But when they do finally click, it is a great feeling to power your way through unbroken sets during a WOD.

TRAINING TIPS

‘Double Unders: Think timing not speed.’

Most people tend to try and move the rope much faster in order to improve their Double Unders. It seems logical that if the speed of the rope is increased, then there will be more time for it to complete two uninterrupted loops around your body. But generating more speed creates tension in the hands, arms and shoulders, and makes it harder to develop your timing.

Source: StevieD

So in reality, this idea is counterintuitive. Instead, slow down the pace of the rope, as this will help you to place more emphasis on timing and jump slightly higher. Once you get this sorted, then you can increase the speed once again from a much more controlled base.

Perfect your Double Unders: Speed vs Timing

Speeding up the pace of the rope can also cause your heart rate to spike and tire you out much faster. Whatever standard you are currently at, beginner or master, try these tips to improve your Double Under technique:

• Slow down the pace of the rope
• Jump higher
• Listen to the rope. This can really help to time your jumps and create an effective rhythm between the movement of the rope and the tempo of your own body.
• Bring the elbows closer to the body. This will maintain a more effective arc shape for the moving rope to orbit your body.

Wrong!

For years, as both an athlete and a coach, I just assumed everyone wanted to do CrossFit in a large class. And I wasn’t alone. Many others made the same incorrect assumption.

As a gym owner, that was a huge mistake—I missed out on opportunities to serve clients better and I missed out on revenue. As an athlete, I didn’t realise that a personal coach would have kept me on track, helped me improve faster and made my training more enjoyable.

Now, more and more gyms are using CrossFit for group classes and one-on-one coaching. According to stats from the top 15 gyms working with Two-Brain Business, 12-15 percent of gross revenue comes from personal training, and some facilities even offer online group or personal coaching.

People who want to do CrossFit today definitely have more options than they did 10 years ago.

Here’s how to determine which one is perfect for you.

CrossFit Training: Is One-on-One Coaching Best for You?

Personal training is more expensive—that should be stated right off the top. Expect to pay anywhere from $50 to $100 an hour for personal coaching.

But health is priceless, and you’re going to get results faster in a one-on-one setting.

That’s not to say group training doesn’t work. It does. But there is no substitute for personalized coaching and one-on-one attention.

A personal coach will find out everything about you and put together a plan that will help you accomplish your goals. That plan will include specific workouts that account for your age, injury status, training history and so on. But the best personal coaches also help you address nutrition, sleep, stress management, mindset and other key elements of health.

You just won’t get that level of attention in a group setting even if talented coaches can quickly customize general group workouts for each client. But customization isn’t personalization.

Expect true personalization, constant attention and the “white glove treatment” from a personal coach. In a group class, members can expect to be led through elements of the class with their peers and then receive two or three quick intervals of personal attention sprinkled throughout. If you’re in a class of 10, you can expect to receive about five to 10 percent of a coach’s attention, not 100. One on one, you’re paying for every second of time, and you are the trainer’s sole focus. Some people love that; others don’t.

Source: Stevie D Photography

Starting Is Easier With a Personal Coach

It should also be noted that personal training makes it much easier to start CrossFit.

Some gyms run group “on-ramps” or “fundamentals” classes for newcomers, and that process can work for confident people who are very comfortable in gyms and new settings in general.

Other new exercisers find these classes—and gyms in general—very intimidating. They do much better with a smiling personal coach who can answer every question, allay fears and ensure the new client has a spectacular experience.

Imagine the person who’s never been in a gym and is scared to ask an important question in front of others. He or she might quit training simply because of a lack of comfort in a group. Or think about the older client who feels intimidated in an on-ramp full of tattooed soldiers and competitive athletes.

If you’re nervous about starting a fitness program or have a lot of questions, one-on-one training will most definitely be better for you.

As a coach, I’d suggest every client should start with one-on-one training. I firmly believe it’s the best way to help a client start a program and continue training long term. We stopped offering group on-ramps at CrossFit 204 many years ago and never looked back.

Choose PT if:

• You want to make progress faster.
• You’re doing CrossFit or exercising for the first time.
• You need more accountability.
• You don’t like feeling “lost in a group.”
• You’re shy or simply not interested in training in a group setting.
• Attention is more important than atmosphere.
• You don’t want to “figure things out” and prefer to leave everything to a professional.
• Your schedule doesn’t match up with group-training options.
• You’re training for a specific event or sport.
• You’ve hit a sticking point or plateau.
• You want a strong long-term relationship with a personal coach.
• You want more access to your coach.
• You prefer short- and long-term plans tailored to your exact needs.
• You might want to add nutrition, sleep and mindset coaching to your plan.
• You might want to book sessions that aren’t exactly one hour.
• You might want to book sessions in your home or another location.
• Your budget will allow it.

Gym Owners: Free Trials Are No Longer The Best Way to Start CrossFit

CrossFit: Are Group Classes Right for You?

Group CrossFit classes are amazing. The atmosphere and camaraderie can’t be beat. But a trade must be made: You will not receive as much direct attention in a group.

For many, that’s just fine. They need a little coaching but not a lot, and they like nothing more than bantering with or chasing their friends as they push through a workout together. For these people, the energy of the group and the competition trump everything else.

Working out begins to feel like a fun game, which is great for keeping clients on track. The whiteboard offers motivation, incentives and daily proof of success. Energetic trainers help clients thrive. A well-run group class is a magical experience.

Further, the price of group training is always lower than the price of personal training. Many gym owners don’t realize it, but group training is their discount option even if they don’t offer discounts on services. One-on-one training is the premium option.

Great coaches also build relationships with clients in a group setting, and top gyms have accountability systems that ensure group-training clients don’t slip through the cracks.

In the group setting at most gyms, you’ll also get the benefit of various coaches so you’re exposed to new cues and coaching tips. It’s not uncommon for a client to finally have something “click” just because a different coach tried a new approach to something.

Source: Stevie D Photography

CrossFit Groups: Are Your Needs General or Specific?

Results are critically important when you join a gym, and you can get very, very fit in a group led by a talented coach who quickly adjusts and modifies movements and workouts for each athlete. Well-balanced general CrossFit programming is incredibly effective for overall fitness. But in a group setting, it can be less effective for very specific goals.

For example, if a client who only wants to improve endurance always seems to show up on strength days just by coincidence, he or she will not get the perfect workout on those days. A personal coach could use CrossFit to build endurance faster with a tailored program.

On the other hand, a recreational football player could absolutely use group classes to improve general physical preparedness and create a broad base of fitness that would support sport-specific training. And someone who just wants to “be fitter” will greatly benefit from a program that very effectively improves strength, conditioning, flexibility, coordination and a host of other physical attributes.

But there might come a day when you just don’t feel like running and the workout involves running and squats. Maybe you’ll fumble with double-unders for 20 minutes straight on your own because a coach hasn’t circled back to you yet. What if you sign up for a powerlifting meet and want to focus just on strength training? Or perhaps you have an injury and feel like a burden in a group setting.

Each scenario above highlights the main drawback of group classes: Lack of personalization. That disappears in a one-on-one setting.

But for many people, that drawback is overwhelmed by the energy they get when they hear “3, 2, 1 … go!” followed by loud music, a host of clanging barbells, and occasional cues from a very talented trainer.

Let’s be clear: Excellent coaches definitely produce impressive results in a group setting that can be more economical for clients, and many people prefer group training to individual sessions.

Choose Group Classes if:

• You learn quickly.
• You’re very comfortable walking into a gym.
• You don’t require large amounts of personal attention.
• You find groups provide the accountability you need.
• You have mindset, sleep, stress and nutrition under control without a personal coach.
• You have or want to acquire training partners and “frenemies”/rivals.
• You thrive on competition and want to see how you rank daily.
• Atmosphere is more important than attention.
• You draw energy from groups.
• Your fitness goals are more general.
• You can improve movements with quick cues and don’t need much extra coaching.
• Your personal schedule works with the group class schedule.
• You regularly enjoy working with a number of different coaches.
• You don’t mind sharing space and equipment and attention.
• Your budget won’t allow personal training.

A Note About COVID-19

In the current pandemic, governments are imposing restrictions on the fitness industry. These usually involve capacity limitations, spacing guidelines and cleaning protocols.

If you’re worried about COVID but want to keep training, one-on-one sessions will offer more flexibility. Personal training can usually be booked in slower hours in the gym, which will make social distancing much easier than it is when 10 clients perform workouts—even if the gym follows all government protocols. You’re simply less likely to accidentally bump into someone when there are two people in any space instead of 20.

In other cases, personal trainers can work outside the gym in private or open spaces, which offers additional options. For example, a client might bring her own dumbbell to a park, where a trainer can coach a workout from 10 feet away. Or a coach might travel to a client’s home gym to run a personal session with reduced risk.

Finally, online coaching is another option that reduces transmission risk to zero. Many gyms now offer this option and tailor online programs to client needs. You can find both group and personal options.

Whatever you do, don’t stop or delay starting training if you’re concerned about COVID. Talk to a coach about how you can improve fitness during the pandemic.

https://www.instagram.com/p/CFSKsoQHZb4/

The CrossFit Coach’s Role on Either Path

CrossFit is an incredibly effective program, and it’s evolved over the years to actually return to its roots in some ways. For about 10-12 years, group classes were the sole focus of many CrossFit affiliates. But now gyms are offering the same great program in a one-on-one setting with increased coaching.

That’s actually how CrossFit started in Santa Cruz, California: one coach working with one athlete. You can read all about that in CrossFit’s “Level 1 Training Guide” in the section “Scaling Professional Training” (Page 164).

The path you choose is up to you. Each has significant benefits.

But regardless of your choice, your coach or coaches should talk to you about your goals at least every three months. Many gyms now offer goal review sessions to personal and group clients as part of their service package, and if yours doesn’t, ask to talk to a coach for 15 minutes every 90 days. Tell your expert coach exactly what you want to accomplish and why, then ask how he or she can make it happen.

(Coaches: For step-by-step instructions on how to help your clients with goal review sessions, read “How to Increase Your Value” by Chris Cooper.)

Make sure your CrossFit coach knows all about your goals so you can cross them off the list sooner rather than later.

A coach’s duty is to get results for clients in any setting—group or one on one.

Mike Warkentin is the founder of CrossFit 204 and 204 Lifestyle. He’s been a coach since 2009 and spent 10 years as the managing editor of the CrossFit Journal. He’s currently the operating partner of Two-Brain Media, which manages the output of the worldwide mentorship company Two-Brain Business. He lives in Ontario, Canada, with his wife Crystal and two English mastiffs.

Find out more under Two-Brain Media.

Single unders are an incredibly effective aerobic exercise, and can get your heart racing incredibly fast. A widely cited 2013 study found that, after six weeks of daily 10-minute jump-rope exercises, participants demonstrated the same levels of improvement to their cardiovascular health as individuals who jogged for 30 minutes a day.

According to research, ten minutes of rope skipping can roughly be considered the equivalent of running an eight-minute mile.. Plus, single unders burn more calories per minute and engage more muscles than swimming or rowing, while still qualifying as a low-impact workout.

“Jump rope can be an important part of fitness and sports training, providing key advantages in developing dynamic balance, speed, quickness, agility, coordination, concentration, and cardiorespiratory efficiency,” says Olympian and “world’s best jump roper” Buddy Lee.

Jump ropes are small, portable, and provide great benefits in very little time.

Single Unders Workouts Basics

Rope skipping is a skilled movement that requires proper timing and coordination with every jump.

Developing the rhythm and timing to master the skill can be difficult, yet when done the correct way, single unders offer many benefits and are a building block to even greater fitness.

Single unders workouts reinforce:

• natural body biomechanics
• symmetry
• efficiency in movements

By becoming more efficient in rope skipping, your jumps will be softer and cleaner, meaning you’ll use less energy and the exercise will require less intensity.

This is great if you want to use the rope skipping part of a workout to catch your breath. Otherwise, you can go fast and really challenge yourself.

 Single Unders Rope Skipping Technique

1. Look straight ahead to maintain balance.
2. Keep body upright and balanced with the weight on the balls of the feet.
3. Jump only high enough to clear the rope (1 inch off the ground).
4. Land lightly on the balls of your feet.
5. Keep your elbows close to your sides, pointing down at a 45-degree angle.
6. Never sacrifice good jumping form for speed. Progress slowly [1]

Whether you don’t yet master the double under or fancy a new challenge, give these fun single under workouts a go.

Source: Image courtesy of CrossFit Inc.

SINGLE UNDER WORKOUTS

Workout 1 – The Minimalist  

15 Minute AMRAP

• 100 Single Unders
• 15 Goblet Squats
• 1 Minute Plank
• 20 Weighted Walking Lunges

You’ll be working at a quick pace and there’s no built-in rest. If you need to take a break take a few seconds between exercises and then jump right back into the workout.

Workout 2 – Trust Fall

AMRAP in 20 Minutes

• 40 Air Squats
• 20 Push-Ups
• 10 Reverse Burpees

Every 2 minutes on the minute starting 0:00, perform:

• 40 Single Unders

The reverse burpee requires the athlete to touch the ground with their backs instead of their chest. The athlete will then lift up their legs and rock up to the burpee jump.

Stronger arms will have a significant impact on your gymnastic and weightlifting skills, as well as help with improving pull ups and dumbbell work. Each workout comes with tips to help you scale.

You will also find specific isolation arm exercises that will also be useful to add into your training. Try adding these workouts into your next training session.

1. Arm Workouts – Bad Karma

For Time

• 50-40-30-20-10 reps of Barbell Curls (45/35 lb)
• 10-20-30-40-50 reps of Kettlebell Swings (1.5/1 pood)

Alternate movements. Start with 50 reps of Barbell Curls, then move to the 10 Kettlebell Swings, then 40 Barbell Curls and 20 Kettlebell Swings, and so on.

Drop the weight of the curls and Kettlebell swings if you need to in order to complete the WOD.

2. Hero WOD DT

5 Rounds For Time

• 12 Deadlifts (155/105 lb)
• 9 Hang Power Cleans (155/105 lb)
• 6 Push Jerks (155/105 lb)

Complete 5 rounds of the work in the order written.

Score is the time it takes you to complete 5 rounds.

Good Times for “DT”
– Beginner: 15-19 minutes
– Intermediate: 10-14 minutes
– Advanced: 6-9 minutes
– Elite: <5 minutes

Movement Standards

Hang Power Clean: This variation of The Clean starts with the barbell in the “hang” position (anywhere above the knee). The landing position is a quarter or a half squat rather than a full-depth, below-parallel squat (like in a Squat Clean). Like any version of The Clean, you must reach full hip/knee extension at the top before you lower the bar back down to the starting position—which in this case is the “hang” position.

Push Jerk: In this variation of The Jerk, you’ll receive the bar in a partial squat. Like any version of The Jerk, you must reach full hip/knee extension at the top before you lower the bar back down to the starting position—which in this case is the “front rack” position.

Source: Courtesy of CrossFit Inc.

Scaling Options

The volume in this workout isn’t supremely high (there are only 135 total repetitions) so the place to scale “DT” is (1) the load, and/or (2) the movement(s). Keep the same number of rounds and reps, but lessen the load of the barbell or lower the skill level of the movement(s) so you can perform these movements with virtuosity.

Beginner A
12 Deadlifts (75/55 lb)
9 Hang Power Cleans (75/55 lb)
6 Push Jerks (75/55 lb)

Beginner B
12 Deadlifts (45/35 lb)
9 Muscle Cleans (45/35 lb)
6 Strict Shoulder Presses (45/35 lb)

3. Arm Workouts – The Seven (Adapted)

7 Rounds For Time:

• 7 Handstand Push-Ups
• 7 Thrusters (135/95 lb)
• 7 Knees-to-Elbows
• 7 Deadlifts (245/165 lb)
• 7 Bicep Curls
• 7 Kettlebell Swings (2/1.5 pood)
• 7 Chin-Ups

Complete 7 rounds of the movements in the order written. Each round is made up of 49 repetitions: 7 Handstand Push-Ups, 7 Thrusters, 7 Knees-to-Elbows, 7 Deadlifts, 7 Bicep Curls, 7 Kettlebell Swings, and 7 Chin-Ups.

Score is the time it takes to complete all 7 rounds.

Good Times for “The Seven” (estimated)
– Beginner: 40-49 minutes
– Intermediate: 33-39 minutes
– Advanced: 25-32 minutes
– Elite: <24 minutes

Arm Workouts – Scaling Options 

This workout is meant to be relatively long—30+ minutes for most athletes. The load should feel moderate—not maximal. Scale the volume, the load, and/or the skill level so you can complete this workout in under an hour.

The rest in this WOD is during the transitions—when you move, for instance, from the thrusters to the knees-to-elbows. If you have to break up the sets of 7 reps into smaller bits, then either the load is too heavy and/or the skill level is too high.

Arm Workouts – Intermediate

5 Rounds 
7 Push-Ups
7 Thrusters (95/65lb)
7 Knees-to-Elbows
7 Deadlifts (155/105 lb)
7 Bicep Curls
7 Kettlebell Swings (53/35lb)
7 Chin-Ups

Arm Workouts – Beginner 

5 Rounds 
7 Box/Bench Push-Ups
7 Thrusters (45/35lb) 
7 Hanging Knee Raises
7 Deadlifts (95/65lb) 
7 Bicep Curls
7 Kettlebell Swings (35/26lb) 
7 Ring Rows

4. Devil Of Ramadi V2 Partner WOD

4 Rounds (with a Partner) for Time

• 8 Man Makers (2×50/35 lb) / Plank Hold
• 20 Deadlifts (275/205 lb) / Wall Sit
• 24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

Cash out:

• 500 Double-Unders / Row

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time.

Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no minimum work requirement (eg: meters or calories) on the final row, but the rowing parter must be rowing in order for any of the other partner’s Double-Unders to count.

One man maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster.

5. Arm Workouts – JT

21-15-9 Reps For Time

• Handstand Push-Ups
• Ring Dips
• Push-Ups

Scaling

Your scaling should be aimed to preserve the geometry of the pushes while being able to handle the volume of reps at a fair pace. This is an excellent opportunity to practice experiencing muscle fatigue in gymnastic movements. The key: don’t go to failure, break early and often from the beginning.

Intermediate
12-9-6-3 reps of:
Handstand Push-Ups
Ring Dips
Push-Ups

Beginner (A)
15-12-9 reps of:
Box Handstand Push-Ups
Banded Ring Dips
Rack Push-Ups

Beginner (B)
21-15-9 reps of:
Banded Pike Push-Ups
Banded Ring Dips
Ring Push-Ups

6. Chuck

10 Rounds for Time

• Push-Ups (3-6-9-12-15-18-21-24-27-30 reps)
• Pull-Ups (1-2-3-4-5-6-7-8-9-10 reps)
• Dips (2-4-6-8-10-12-14-16-18-20 reps)
• Chin-Ups (10-9-8-7-6-5-4-3-2-1 reps)
• Pistols (5-5-5-5-5-5-5-5-5-5 reps)

In the first round complete 3 push-ups, 1 pull-up, 2 dips, 10 chin-ups and 5 pistols.

In the next round complete 6, 2, 7, 10 and 5 of each movement, and so on for 10 rounds.

The difference between a pull-up and a chin-up is the hand position on the pull-up bar (hands should face inward for pull-ups, outward for chin-ups).

Scaling

Perform the chin ups and pull ups with bands.

• Swap pistols for air squats.

7. Arm Workouts – Legless

For Time

• 27 Thrusters (95/65 lb)
• 4 Legless Rope Climbs (15 ft)
• 21 Thrusters (95/65 lb)
• 3 Legless Rope Climbs (15 ft)
• 15 Thrusters (95/65 lb)
• 2 Legless Rope Climbs (15 ft)
• 9 Thrusters (95/65 lb)
• 1 Legless Rope Climb (15 ft)

The above arm workouts all target the arms within a wider functional context, as part of other movements. If you want to specifically improve arm strength through singular exercises, add the following into your training.

Isolation Exercises to Improve Size And Strength

These exercises will help you to grow stronger and more muscular arms. This will help with the workouts above as well.

If you haven’t been training biceps directly, then no direct biceps work is needed to keep your gains, so long as you’re doing plenty of pulling work. But if you’re used to training biceps directly, 4-6 direct sets per week are recommended to keep the size on.

Most intermediate-advanced lifters need at least 8 sets of direct biceps work per week to make gains. However, you might be able to gain bicep size on even lower set numbers if your program has lots of pulling work for the back.

Most people respond best to between 14 and 20 weekly sets on average.

While the biceps are involved in shoulder flexion (and can thus get pretty sore from chest flys, for example), and can be taxed significantly through close grip pulling during back training, their direct work is based on a large variety of curls of different kinds.

As a rough rule, arms are split in 2/3 triceps and 1/3 biceps. Both need to be trained to achieve balanced and strong arms that are effective for performance. Check these 7 exercises out:

Arm Workouts – Overhead Cable Curl

Two arm overhead cable curls are an excellent isolation exercise for adding definition to your biceps. Cables have the advantage of providing constant tension during the movement and they provide resistance to help build strength in the upper arms. This exercise targets the biceps brachii (2 heads of the biceps), brachialis (middle of the arm in between the biceps and triceps) and the brachioradialis muscles (forearms).

This is a great exercise to get a full stretch in the biceps on the “negative” which is the eccentric portion of the movement when the muscle elongates or lengthens.

• Fix up one cable station on either side of your shoulders, at a height slightly higher than your shoulders. Attach a stirrup type handle to each pulley.
• Select a weight that is comfortable to you, and make sure you attach the same weight on both sides of the machine.
• With your feet at a distance of shoulder’s width apart, stand between the two machines.
• Stretch your arms to their respective sides and gab the handles with an underhand grip of your hands.
• Keep your arms and shoulders in a straight line.
• Curl your arms towards your shoulders by flexing your biceps. Exhale as you do so.
• Curl until your forearms touch your biceps. Hold there for a count of one.

Incline Bicep Curl

Concentration curls prevent you from cheating and force you to perform each rep with perfect form. Although that maximizes the focus on the biceps — especially the long head — it can limit the amount of weight you can curl. So leave concentration curls for later in the workout — after you’ve gone hard and heavy with barbell and other dumbbell curls.

• Take a lighter weight as you would use for standing curls.
• Sit back on an incline bench with a dumbbell in each hand held at arms length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
• This will be your starting position.
• While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out.
• Only the forearms should move.
• Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.
• Hold the contracted position for a second.

Concentration Curl

• Hinge forward and position your elbow near the base of your knee.
• Place your free hand on the other knee to stabilize yourself.
• Using a supinated (palms facing up) grip, take a deep breath and curl the dumbbell towards your shoulder.
• Once the bicep is fully shortened, slowly lower the weight back to the starting position.

Arm Workouts – Close Grip Barbell Bench Press

Source: Weight Training

• Bring the barbell to your lower-pec/upper-ab region while keeping your elbows in tight to the torso.
• Hit the close-grip bench press early in your triceps routine when your muscles are freshest.
• Doing so will allow your triceps to endure as much stress as possible, safely.
• If you don’t have a spotter, try this in a Smith machine or power rack.

Skullcrusher

• Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor.
• Don’t hold your hands too close, this will only affect your wrists.
• If your spread thumbs touch it will be your starting position. Keeping the upper arms stationary, lower the bar by allowing the elbows to flex.
• Pause once the bar is directly above the forehead.
• Lift the bar back to the starting position by extending the elbow.

Bar Dip

• Grab the bars and jump up.
• Balance yourself with locked elbows.
  Lower your body by bending your arms.
• Lean your torso slightly forward.
• Go down until your shoulders are below your elbows at the bottom.
• Lift your body back up to the starting position by straightening your arms.
• Balance yourself with your shoulders over your hands. Lock your elbows.

Arm Workout – Kick Back

• Start with your palms facing your torso.
• Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. 
• Your upper arms should be close to your torso and parallel to the floor.
• Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm.
• This is your starting position.
• Now, while keeping your upper arms stationary use your triceps to lift the weights until the arm is fully extended.
• Focus on moving the forearm and let the elbow tight to your Body.

Read More: Build Huge Triceps with These Vital Dumbbell Exercises

By the late 1800’s, the kettlebell was popularized and was being used for exercise. The fitness benefits of kettlebell training have been tested for hundreds of years, and we still use them to this day because they get results.

THE BENEFITS OF KETTLEBELL WORKOUTS

Function and Uses: Using kettlebells in training helps keep you balanced. Heavier kettlebells can build strength while lighter kettlebells can be used for cardiovascular conditioning. The kettlebell swing is the best known kettlebell exercise. But like dumbbells, kettlebells are pieces of equipment that also help you with unilateral movements, i.e. single arm presses, split squats, lunges, Turkish get-ups, etc. Unilateral movements are single arm or single leg movements that challenge you both neurologically and physically.

Kettlebell workouts are especially good at improving your grip, back, and shoulders, which is why Kettlebells are very popular in the Russian military. Russian Special Forces personnel pride themselves on their “wiry strength, lethal agility” and consistent staying power.

Source: CrossFit Inc

There is no better way to burn fat than with sets of Kettlebell Swings, Snatches and Clean and Jerks. These ballistic exercises work your body as one unit and require a great deal of hard work. The harder you work, the more calories you burn. High rep Snatches work more muscle groups and will build strength in the lower back, shoulders, and hip flexors.

KETTLEBELL WORKOUTS – Don’t Drop the Kettlebells

FOR ROUNDS/REPS (AMRAP) WODS

When a workouts is scored as “For Reps,” “For Rounds and Reps,” or “Max Reps,” the goal is to complete as many rounds/repetitions as possible (“AMRAP“) within a given amount of time.

This is also known as a “time priority” (as opposed to “task priority“) workout, because the goal is to do as much work as possible in a fixed amount of time.

Source: Photo courtesy of CrossFit Inc

The score for AMRAP workouts is expressed as the total number of repetitions completed (eg: 303 reps). Scores for AMRAP workouts that include repeating rounds may also be expressed, for simplicity, as the number of completed rounds plus repetitions of the last incomplete round (eg: 10+13).

Example: “AMRAP in 8 minutes, 5 pull-ups, 10 push-ups, 15 double-unders” means on an 8-minute clock, complete the 5 pull-ups, 10 push-ups, then 15 double-unders, then repeat that cycle until time is up. Record your score as the total rounds and repetitions completed by the 8-minute mark. A score of 10 rounds plus 3 pull-ups would be written as 303 reps (or 10+3).

AMRAP CrossFit Workouts – CINDY

• AMRAP in 20 minutes
• 5 Pull-Ups
• 10 Push-Ups
• 15 Air Squats

On a 20-minute clock, perform as many rounds and reps as possible (AMRAP) of the work in the order written. 1 round is equal to 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats.

Score is the total number of rounds and reps completed before the 20-minute clock stops.

Good Score for “Cindy” (source)
– Beginner: 11-12 rounds
– Intermediate: 13-17 rounds
– Advanced: 19-22 rounds
– Elite: 24+ rounds

Scaling Options 

If Rx pull-ups or Rx push-ups aren’t something you can do yet, choose a challenging scale that still allows you to reach full range of motion. Pull-ups where the chin never actually makes it over the bar or push-ups where the chest never touches the ground will not help you get any closer to an Rx pull-up or push-up. Full range of motion movement is better.

Beginner
5 Ring Rows
10 Incline Box/Bench Push-Ups
15 Air Squats

]]> https://www.boxrox.com/dumbbell-workouts-for-crossfit-athletes/ Sun, 09 Feb 2020 11:05:00 +0000 https://www.boxrox.com/?p=97666&preview=true&preview_id=97666 Dumbbell workouts should be an essential part of every crossfitter’s training program. They are an excellent tool for uncovering weaknesses in strength, stability and mobility.

Choose one of the dumbbell workouts from the following and then tag a CrossFit friend to try it with you.

tttTD7

For Time

• 50 Alternating Dumbbell Power Snatches (50/35 lb)
• 100 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb)
• 40 Dumbbell Overhead Squats (50/35 lb, alternate every 10 reps)
• 75 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb)
• 30 Dumbbell Hang Clean-and-Jerks (50/35 lb, alternate every 5 reps)
• 50 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb)
• 20 Alternating Dumbbell Squat Cleans (50/35 lb)
• 25 foot Single Arm Overhead Dumbbell Walking Lunges (50/35 lb)
• 10 Alternating Dumbbell Squat Snatches (50/35 lb)

Scaling

Dumbbell load for all movements
Lunges with bodyweight
Dumbbell Overhead Squats: front squat/goblet squat
Dumbbell Squat Snatch: power snatch
Dumbbell Squat Clean: front squat

Dumbbell Workouts – Movement Standards

Dumbbell Power Snatch: DB touches the ground and locks out fully overhead. Can switch the DB however you’d like (overhead, in front of face, at hip level, on ground). Both heads of the DB must touch the ground on every rep. It does not have to be simultaneously, but the both must touch.

Overhead Lunge: 25 foot increments. 1 DB is held overhead in a full lockout position and must switch arms every 25.

Source: Stevie D Photography

Dumbbell Overhead Squats: DB held overhead, squat must pass through parallel and stand to fully locked out. Must switch arms every 10 reps.

Dumbbell Hang Clean-and-Jerk: DB must start at the hang position, touch the shoulder on the clean, and then and in the lockout position. Must switch arms every 5 reps.

Dumbbell Squat Clean: Both heads of the DB must touch the ground, come into a rack position, pass through a full squat to extension, alternate every rep.

Dumbbell Squat Snatch: DB touches the ground and locks out fully overhead and athlete passes through parallel in the squat. Can switch the DB however you’d like (overhead, in front of face, at hip level, on ground). Both heads of the DB must touch the ground on every rep. Must alternate arms every rep

CrossFit Open Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Women use 35-lb. dumbbells

Men use 50-lb. dumbbells

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

Source: Stevie D Photography

Scaling

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Scaled: (Ages 16-54)
Men use 35-lb. dumbbells, stepping burpees allowed
Women use 20-lb. dumbbells, stepping burpees allowed

Teenagers 14-15:
Boys use 35-lb. dumbbells
Girls use 20-lb. dumbbells

Scaled Teenagers 14-15:
Boys use 20-lb. dumbbells, stepping burpees allowed
Girls use 10-lb. dumbbells, stepping burpees allowed

Masters 55+:

Men use 35-lb. dumbbells
Women use 20-lb. dumbbells

Scaled Masters 55+:

Men use 20-lb. dumbbells, jump over empty barbell, stepping burpees allowed
Women use 10-lb. dumbbells, jump over empty barbell, stepping burpees allowed

DUMBBELL WORKOUTS – PAIN STORM XV

• 7 Rounds for Time
• 10 Man Makers
• 20 Dumbbell Deadlifts
• 30 Single-Arm Dumbbell Snatches (15 per side)
• 40 Single-Arm Overhead Lunges (20 per side)
• 50 Dumbbell Swings

Use one pair of dumbbells throughout (pick your own weight)

This workout was originally intended to be a “choose your own weight” adventure. If you’re looking for an Rx weight consider 35/25 lb.

One man maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster.

Have fun…

SWISS ALPINE BATTLE 18.1

• For Time
• 12 Dumbbell Deadlifts (2 x 22.5/15 kg)
• 9 Dumbbell Hang Power Cleans (2 x 22.5/15 kg)
• 6 Dumbbell Shoulder-to-Overheads (2 x 22.5/15 kg)

Time Cap: 10 minutes

This is a dumbbell variation of the barbell Hero workout “D.T.”

The workout starts with the athlete standing, not touching the two dumbbells. At the call of 3-2-1-Go, the athlete picks up the two dumbbells from the floor and performs 12
deadlifts. After finishing 12 repetitions the athlete continues with 9 dumbbell hang cleans. The last part of each round is 6 dumbbell shoulder-to-overheads. To finish the workout in the 10-minute time cap the athlete has to perform 5 full rounds.

Scoring: 

The score is the time the athlete takes to complete this workout. The score needs to be entered separately for each athlete. If at the end of the 10 minutes the workout is not finished, each missing repetition counts as a second penalty on top of the 10 minutes. For instance, if an athlete completes 4 rounds and 3 deadlifts, his score is 10:24 (24 reps missing to finish: 9 DL, 9HPC, 6 STOH). There is no tie-break.

Scaling:

• Men use 15 or 12 kg DB
• Women use 10 or 8 kg DB

R116 PARTNER WORKOUT

For Time (with a Partner)

• 200 meter Dumbbell Carry (2×15/10 kg, each)*
• 116 Dumbbell Push Presses (2×15/10 kg, each)
• 116 Dumbbell Power Cleans (2×15/10 kg, each)
• 116 Burpees Over Partner (total)
• 200 meter Dumbbell Carry (2×15/10 kg, each)*

*5 Dumbbell Front Squats (2×15/10 kg) every time the dumbbells touch the ground

Source: CrossFit Inc / Josh Bridges

One partner works at a time. Partners may switch as needed. Partners walk/run together during the Dumbbell Carry, but only one partner may carry the dumbbells at a time. If the dumbbells touch the ground during the Dumbbell Carry, one partner must complete 5 penalty Front Squats before continuing.

CROSSFIT OPEN WORKOUT 17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

• Men use 50-lb. dumbbell and 24-in. box
• Women use 35-lb. dumbbell and 20-in. box

Time cap: 20 minutes

Source: Stevie D Photography

Scaling

Rx’d: (Ages 16-54)

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box
Girls use 20-lb. dumbbell and 20-in. box

Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Scaled: (Ages 16-54)
Men use 35-lb. dumbbell and 20-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Scaled Teenagers 14-15:
Boys use 20-lb. dumbbell and 24-in. box, step-ups OK
Girls use 10-lb. dumbbell and 20-in. box, step-ups OK

Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. box, step-ups OK
Women use 10-lb. dumbbell and 20-in. box, step-ups OK

DUMBBELL WORKOUTS – FAST AND HEAVY

• For Time, Fast and Heavy
• 21 Dumbbell Thrusters
• 400 meter Run
• 18 Dumbbell Thrusters
• 400 meter Run
• 15 Dumbbell Thrusters
• 400 meter Run

Typically CrossFit workouts prescribe a weight, but in this case, the weight is athlete’s choice. The athlete should choose a dumbbell that, as the name says, is heavy but that they can still move fast. Score is dumbbell weight used and total time to complete.

Scaling
As stated, pick dumbbells that are relatively heavy for you yet still allow you to complete each round of thrusters in very few sets. This workout should be treated like a sprint, so run hard and try to avoid resting until it is over. Intermediate athletes can perform this workout as prescribed, just with lighter dumbbells. Newer athletes can reduce the reps and shorten the runs.

Beginner Option

For time, fast and heavy:
15 dumbbell thrusters
Run 200 meters
12 dumbbell thrusters
Run 200 meters
9 dumbbell thrusters
Run 200 meters

ONE ARM BANDIT

3 Rounds for Time

• 10 Left-Arm Dumbbell Snatches (50/35 lb)
• 10 Left-Arm Dumbbell Overhead Lunges (50/35 lb)
• 10 Right-Arm Dumbbell Snatches (50/35 lb)
• 10 Right-Arm Dumbbell Overhead Lunges (50/35 lb)
• 10 Left-Arm Dumbbell Power Cleans (50/35 lb)
• 10 Left-Arm Dumbbell Front Squats (50/35 lb)
• 10 Right-Arm Dumbbell Power Cleans (50/35 lb)
• 10 Right-Arm Dumbbell Front Squats (50/35 lb)

Overhead lunges are written as the total number of steps, not steps per leg. Dumbbell must be held in one hand for front squats.

Source: Marcus Filly

Scaling

3 Rounds for Time

10 Left-Arm Dumbbell Snatches (35/20 lb)
10 Left-Arm Dumbbell Suitcase Lunges (35/20 lb)
10 Right-Arm Dumbbell Snatches (35/20 lb)
10 Right-Arm Dumbbell Suitcase Lunges (35/20 lb)
10 Left-Arm Dumbbell Power Cleans (35/20 lb)
10 Left-Arm Dumbbell Front Squats (35/20 lb)
10 Right-Arm Dumbbell Power Cleans (35/20 lb)
10 Right-Arm Dumbbell Front Squats (35/20 lb)

DUMBBELL WORKOUTS – WHY SUFFER ALONE?

2 Rounds for Time

• 20 Dumbbell Squats (2×40/25 lb)
• 30 Burpees
• 200 meter Run
• 20 Dumbbell Push Presses (2×40/25 lb)
• 15 Lateral Jumps Over Dumbbells
• 200 meter Run
• 20 Dumbbell Lunges (2×40/25 lb)
• 20 Dumbbell Power Cleans (2×40/25 lb)
• 200 meter Run

With a running clock, perform the work in the order written. Finish one movement before moving to the next.

Score is the total time it takes for the team to complete the two rounds.

Scaling

Beginner
2 Rounds for Time (with a Partner)
20 Dumbbell Squats (2×40/25 lb)
30 Burpees
200 meter Run
20 Dumbbell Push Presses (2×40/25 lb)
15 Lateral Jumps Over Dumbbells
200 meter Run
20 Dumbbell Lunges (2×40/25 lb)
20 Dumbbell Power Cleans (2×40/25 lb)
200 meter Run

One partner works at a time. Share the work between the partners and perform the work in the order written – for two rounds.

POPEYE

• 3 Rounds Without Breaking
• 30 Curls (2×25/15 lb)
• 30 Strict Presses (2×25/15 lb)
• 30 Lateral Raises (2×25/15 lb)
• 30 Hammer Curls (2×25/15 lb)
• 30 Upright Rows (2×25/15 lb)
• 30 Push Presses (2×25/15 lb)
• 30 Curls (2×25/15 lb)
• 1 minute Rest

Increase weight each round. See how heavy you can go. No Time limit once the round has begun.

Once you start the first set of 30, you can’t put the weights down or rest them on any surface. You can stop moving and hold the weights in your hand, but you can not let go of the Dumbbells.

Once you complete a full round, rest for 1 minute, then pick them back up and go again. This time, you have the option to increase the weight.

Start light, don’t burn out. Rest before you burn up too quickly. The hard part will be the grip so play it smart.

Scaling

Dumbbell workouts.

Intermediate: Use 20/10 lb dumbbell weights.

Beginner: Use 20/10 lb dumbbell weights. Reduce repetitions to 21 reps.

]]> https://www.boxrox.com/endurance-crossfit-workouts-to-improve-conditioning/ Mon, 03 Feb 2020 11:05:39 +0000 https://www.boxrox.com/?p=97368 These endurance CrossFit workouts offer a wide selection of WODs to test and improve your engine and conditioning in a wide variety of different ways. 

Each CrossFit Workout includes options for scaling and for beginners, so they are suitable for everyone that wants to give them a go. 

Sunday 181202

For time:
Run 800 meters
Then, 10 rounds of the couplet:
   10 handstand push-ups
   10 single-leg squats
Then, run 800 meters

Source: Photo courtesy of CrossFit Inc

Scaling
The gymnastics movements between the running require strength, skill and endurance. Reduce the volume or modify the movements to ensure you do not stall in the 10-round gymnastics couplet. Ideally, the reps are performed unbroken or in no more than two sets.

Intermediate Option
For time:
Run 800 meters
Then, 10 rounds of the couplet:
6 handstand push-ups
10 assisted single-leg squats
Then, run 800 meters

Beginner Option
For time:
Jog 400 meters
Then, 10 rounds of the couplet:
10 knee push-ups
10 squats
Then, jog 400 meters

]]> https://www.boxrox.com/how-to-rx-handstand-walks-the-5-step-progression-that-works/ Sat, 21 Dec 2019 08:05:57 +0000 https://www.boxrox.com/?p=95656 *Kicks up into perfect handstand walks 100ft flawlessly, gracefully let’s feet fall back on the floor*

‘Wow, that was easy! That was my first try!’…Said no one ever!

While handstand walking might not be a ‘foundational movement’, it sure is fun. It’s also beginning to show up more and more in competitions. If you’ve ever tried (and failed) you probably know the feeling: complete incompetence. I remember trying for the first time…

*Kick Up – SPLAT*

‘No matter how much muscle or determination you have – there is absolutely no way to learn the handstand walk without one thing: Practice. Not just any practice. You need to be smart.‘

PROGRESSION NOT SCALED

It is nearly impossible to practice the whole thing as a ‘scaled’ movement. With box jumps, you can lower the box. With snatches, you can use a PVC pipe. With pull-ups, you can do negatives, banded, or jumping. With Handstand walks … you fall. So, today I am going to teach you the exact progressions that I used to go from this guy:

(this is not me, I was much worse!)

To this guy:

Handstand walking into the Mediterranean… I’m a little rusty….but @shelbysmith27 wanted me to do it anyway ? Also climbed 50 flights of stairs to get back to our hotel! Who says you need a fancy gym to train?! (and then I ate a bunch of ??….shhh) #vacationwod #havefitnesswilltravel #crossfitcouple #crossfitgirl #crossfit #honeymoonfitness #honeymoon #sicily #taormina #crossfitgames #crossfitgames2016 #wodprep

A video posted by Ben Dziwulski, WODprep (@wodprep) on Dec 16, 2015 at 12:57pm PST

HERE IS MY 5-STEP PROGRESSION FOR LEARNING HANDSTAND WALKS

Long-Form Video with instructions:

45-second “Speed” Progression:

STEP 1. NOSE-TO-WALL HANDSTAND HOLDS

Yes, nose-to-wall. This is different than the traditional HSPU hold with outward-facing body position.

When you climb up (this is called a “wall walk”), try holding a handstand where only your nose and your toes are touching the wall. This will naturally keep you in a stronger hollow body position and it will allow you to support weight in your stable shoulders and not on the wall.

Tips:

• Tight Core
• Feet together and pointed
• Nose touching the wall (forces you to keep head neutral)

Benchmark:

Try to accumulate 30 seconds+ unbroken holding this position. Remember to breathe! I like to program these in my warmups on a regular basis.

STEP 2. SHOULDER TAPS

When handstand walking you don’t actually have 2 hands evenly planted on the ground. Instead, your weight is constantly shifting from one arm to the next as you move forward.

It’s just like standing vs. walking (on your feet). Sure, standing is great, but when you walk you are shifting weight from one leg to the next.

The shoulder tap drill allows you to practice this weight shifting in a controlled environment. You are learning how to shift weight from one arm to the next while also maintaining strong shoulders (and balance!).

Tips:

• Start by shifting your weight and lifting one hand off the ground very slightly. No need to reach all the way to your shoulder immediately. As you get comfortable you’ll be able to lift your hands higher and higher.
• Try to transfer from one hand to the next smoothly with no pauses.

Benchmark:

Learn how to consistently string together 15-20 unbroken shoulder taps before moving on to the next progression. I love to throw these into an EMOM.

EMOM 8 minutes:

1 “Wall Walk” (walk up into the nose-to-wall hold)

16 Shoulder taps

STEP 3. HIP TOUCHES

This is pretty much the same thing as shoulder taps, except you are demonstrating an extreme level of control and precision! You are isolated on one hand for a much longer time which teaches you how to maintain body control upside-down.

Tips:

• Really focus on keeping your core tight! It is very easy to lose hollow position and fall to the floor if you don’t keep a tight core.

Benchmark:

Once you can string together 10+ of these in a row, you will be ready to kick some serious butt!

STEP 4. OFF-WALL HANDSTAND HOLDS

Now that you have established lateral (side to side) balance, it’s time to work on vertical balance (staying upright).

In this step, you simply use your feet to kick away from the wall in order to hold a handstand. The best part is that the wall will give you a “safety net” for your feet to come back down. Practice holding for a few seconds at a time and slowly increase!

*NOTE- when you first try this, find a spotter to make sure you don’t fall forward. Otherwise this can get ugly and turn into some really awkward forward rolls.

Tips:

• Start with your hands slightly farther away from the wall so that they can stay in place for the off-wall hold.

STEP 5. WALK AWAYS

This is where it all comes together! Kick your feet off of the wall and allow yourself to be ‘pulled’ forward by your body tipping past 90 degrees. Don’t over-reach your steps. Feel your balance slightly falling forward and then follow that by walking your hands forward to keep up.

Tips:

• Take short, choppy steps instead of long reaching steps. These short steps will help you keep your balance and move forward without falling!
• Keep your feet together and SQUEEZE your butt. This glute activation will help your body stay rigid. If you are loose, you’ll come crumbling to the ground.

STEP 6. TRY IT!

After getting the hang of walk-aways, you are ready to ‘go RX’d’! Get out there and try some handstand walks! Don’t be afraid to practice all of these progressions on a regular basis to keep your skills sharp.

I hope that you apply this simple progression to your training right away. If you do, you will see major progress! Sooner or later you’ll be handstand walking through your house, gym, and local grocery store (yep, I’m guilty).

The best way to practice is with a friend, so make sure you share this article with someone you are going to practice with!

Last but not least, feel free to leave a comment with any questions. I am happy to help and can’t wait to help you achieve your fitness goals.

click here for more free coaching from me,

Ben

---

Featured Image and all handstand walk photographs © Ercan Sozer (High Intensity Photography)

Handstand Walk fails youtube video © Lord Quiche

All other Media © Ben Dziwulski (WODprep)

]]> https://www.boxrox.com/handstand-technique/ Wed, 27 Mar 2019 13:07:09 +0000 https://www.boxrox.com/?p=87031&preview=true&preview_id=87031 First of all let’s have a look at how we define the perfect handstand:

• Wrists, shoulders, hips and ankles in the same vertical line
• Hands shoulder width apart
• Elbows locked
• Head looking in between the thumbs
• Pelvis in posterior tilt
• Hips opened
• Knees extended together and quads active
• Toes pointed

After reading this you might think that only a gymnast would be able to achieve this perfect handstand, I’m afraid that you are not completely wrong… but there is hope.

https://www.instagram.com/p/BSRCOdiA9w9/?utm_source=ig_share_sheet&igshid=1w9ozgr6occ1e

With work we can achieve it and let’s be realistic, a handstand hold for a CrossFit competition doesn’t have to look this perfect as long as you can maintain the position upside down.

Why do we want to achieve the perfect Handstand? 

Apart from it being a cool party trick, the main reason is that its the most efficient way to be upside down.

https://www.instagram.com/p/BJyB76DBigu/?utm_source=ig_share_sheet&igshid=11zfv23ie25cl

With all the changes we have seen with CrossFit.com programming lately, handstand holds are becoming increasing popular in workouts, such as this workout on the 19/3/19:

3 rounds (9 Min total) for max reps of:

• 1 Minute handstand hold
• 2 Minutes of wall-ball shots

Therefore if you aren’t comfortable upside down, this workout becomes very challenging, very quickly!

https://www.instagram.com/p/BUU0_mqA5Jt/?utm_source=ig_share_sheet&igshid=rn17tnk9fe9q

Some points are easier to achieve: like having your hands shoulder width apart, elbows locked (when you can’t do it, the most common cause is a lack of shoulder mobility), knees together and quads active, toes pointed with your head looking between the thumbs.

But some other points can be really hard to achieve, some of them are because they require a high level of body awareness. Below are a few tips to help you.

https://www.instagram.com/p/BV7RPMZgDIg/?utm_source=ig_share_sheet&igshid=1efgl5fuigwcb

Tips to Improve Your Handstand

A few tips that will help us achieve the perfect handstand, please remember that this is meant to be worked into training session as a technical focus.

Wrists: If you can’t reach a 90 degree position with your palm and forearm then you need to work on the flexibility of your wrists. Improved wrist flexibility can take a while to achieve so you have to be consistent and patient.

Shoulders open/strong: It is not only important the shoulders are flexible we also need to be strong over head. A great way of working this is “Waiters Walk” with a kb overhead can do this easily, your body will understand that the shoulder can go to a vertical position and the muscles will start working to stabilize that position.

Chest open and belly in: Practice this first lying on the floor, hands on the chest right under the pecs, inhale and fill the chest with air trying to maintain that position while you exhale. If you can do this you can forget about the belly because it will go in without having to think about it.

Pelvis in posterior tilt: Often this is a problem of body awareness, practice lying down or on your hands and knees doing the cat and camel positions, this body awareness become very important when upside down.

https://www.instagram.com/p/Btf75DLn3St/?utm_source=ig_share_sheet&igshid=1btivptzzfnal

Those are a few tips that you can use to improve your handstand position, with The Progrm we always dedicate specific time in our training to practice the technique of the movements, because most of us don’t have a gymnastic background and reaching that level of excellence requires practice. Therefore if you want to improve your handstand? Give it 10 min everyday and alternate these exercises.

TJ Garcia, Progrm Coach.

]]> https://www.boxrox.com/build-muscle-strength/ Tue, 29 Nov 2016 19:30:35 +0000 https://www.boxrox.com/?p=52614 Exercises, Principles, Differences

If you’re looking to build muscle, get bigger and become stronger, these are the things you need to do:

• Lift heavy things
• Eat a diet based on your goals
• Rest

 Body Types

Source: muscle and strength

ECTOMORPH

An ectomorph is a typical skinny guy. Ecto’s have a light build with small joints and lean muscle. Usually ectomorph’s have long thin limbs with stringy muscles. Shoulders tend to be thin with little width.

TYPICAL TRAITS OF AN ECTOMORPH:

• Small “delicate” frame and bone structure
• Classic “hardgainer”
• Flat chest
• Small shoulders
• Thin
• Lean muscle mass
• Finds it hard to gain weight
• Fast metabolism

Ectomorphs find it very hard to gain weight. They have a fast metabolism which burns up calories very quickly. Ecto’s need a huge amount of calories in order to gain weight. Workouts should be short and intense focusing on big muscle groups. Supplements are definitely recommended. Ectomorphs should eat before bed to prevent muscle catabolism during the night. Generally, ectomorphs can lose fat very easily which makes cutting back to lean muscle easier for them.

MESOMORPH

A mesomorph has a large bone structure, large muscles and a naturally athletic physique. Mesomorphs are the best body type for bodybuilding. They find it quite easy to gain and lose weight. They are naturally strong which is the perfect platform for building muscle.

TYPICAL TRAITS ON A MESOMORPH:

• Athletic
• Generally hard body
• Well defined muscles
• Rectangular shaped body
• Strong
• Gains muscle easily
• Gains fat more easily than ectomorphs

The mesomorph body type responds the best to weight-training. Gains are usually seen very quickly, especially for beginners. The downside to mesomorphs is they gain fat more easily than ectomorphs. This means they must watch their calorie intake. Usually a combination of weight training and cardio works best for mesomorphs.

ENDOMORPH

The endomorph body type is solid and generally soft. Endomorphs gain fat very easily. Endo’s are usually of a shorter build with thick arms and legs. Muscles are strong, especially the upper legs. Endomorphs find they are naturally strong in leg exercises like the squat.

TYPICAL TRAITS OF AN ENDOMORPH:

• Soft and round body
• Gains muscle and fat very easily
• Is generally short
• “Stocky” build
• Round physique
• Finds it hard to lose fat
• Slow metabolism
• Muscles not so well defined

When it comes to training endomorphs find it very easy to gain weight. Unfortunately, a large portion of this weight is fat not muscle. To keep fat gain to a minimum, endomorphs must always train cardio as well as weights.

Keep it simple

• Leg Exercises – Squats, Deadlifts, or Lunges
• Push Exercises – Bench Press, Overhead Press, or Dips
• Pull Exercises – Inverted Rows, Pull Ups, or Chin Ups
• Core Exercises – Reverse Crunches, Hanging Knee Raises, or Planks

Master the basics!

Repetitions

Source: bodybuilding.com

Build Muscle: The most commonly used rep ranges with their primary training effect:

• 1-5 Reps Per Set = Mostly Strength
• 5-8 Reps Per Set = Strength AND Muscle Equally
• 8-10 Reps Per Set = Muscle With Some Strength
• 10-12 Reps Per Set = Muscle With Some Endurance
• 12-15 Reps Per Set = Endurance With Some Muscle
• 15-20 Reps Per Set = Mostly Endurance

That means:

• Lower reps (high intensity) is most ideal for increasing strength.
• Higher reps (low intensity) is most ideal for improving muscle endurance.
• Moderate reps in the middle of the two (moderate intensity) is most ideal for building muscle and really anything related to improving the way your body looks (rather than performs).

]]> https://www.boxrox.com/beginner-crossfit-athletes/ Wed, 19 Oct 2016 18:30:07 +0000 https://www.boxrox.com/?p=51529 The WOD (Workout of the day) is an important part of training for all beginner Crossfit athletes. Sometimes it can feel daunting at first, with the wide selection of exercises and different structures, but feeling like this is only natural. These 3 workouts are perfect for helping you get more familiar with how they work.

They all contain simple body-weight exercises, so you can try them at home or anywhere else that you like. Good luck, and remember that:

 “A journey of a thousand miles starts with a single step.”

3. BODY-WEIGHT GONE BAD

This WOD for beginner Crossfit athletes is simple but effective. Try not to stop at all and keep going with each exercise for the full minute each time.

This will also help you to get used to the air squat, push up, sit up, burpee and jumping jack.

Your score is the total amount of reps you managed to complete.

3 rounds:

• 1 min air squats
• 1 min push ups
• 1 min sit ups
• 1 min burpees
• 1 min jumping jacks
• 1 min REST

AIR SQUATS

PUSH UPS

SIT UPS

BURPEES

JUMPING JACKS

Source: giphy

1 MIN REST

Source: giphy

Enjoy that rest minute each round!

]]> https://www.boxrox.com/crossfit-beginners-first-bar-muscle-up/ Sat, 01 Oct 2016 18:30:40 +0000 https://www.boxrox.com/?p=51565 The bar Muscle Up is actually harder than doing a strict Muscle Up on the rings. The bar is a non-moving object, which can make it especially difficult for the athlete to get into the position to press out. Unlike the rings, which can move out of the athlete’s way, the bar requires the athlete move around it.

Before you try to attempt this, you should be proficient with:

• kipping pull-ups,
• kipping chest-to-bar pull-ups and
• dips but overall:
• And especially with strict pull-ups.

If you don’t have a strict pull up yet, then a Bar Muscle Up will be more than difficult to accomplish. Development of the latissimus dorsi, trapezius (upper and lower), supraspinatus, infraspinatus, teres minor, and subscapularis are important, not just for strength, but also for protection of the rotator cuff muscles and the back. Working on the above exercises will help to strength these muscles and they are particularly important in allowing you to successfully Bar Muscle Up.

Source: RX'd Photography

GRIPPING THE BAR

Practice to attempt to grip the bar with the thumbs under the bar and progress to end the movement with a False Grip.

A bar muscle-up is a complicated enough skill without adding the additional task of rotating your hands around the bar as you transition from pull-up to dip.  Using a false grip eliminates the need.  It also feels stronger at the top of the pull-up when using a false grip.

GRIP TECHNIQUE THROUGHOUT THE MOVEMENT

You want your thumb above the bar, and the bar resting on your palm, not in your knuckles.  In doing so your wrist will be bent forward a good bit. To get the benefits of the false grip, it is unnecessary to go to that extreme, at least when working on an explosive muscle-up (the easiest variation).  You really just want to be sure your palm is on top of the bar (or close enough that it will naturally rise during the transition).

HOW TO GENERATE MOMENTUM AND THE IMPORTANCE OF CORE STRENGTH

Practice doing Pull-Ups with an exaggerated range of motion. Instead of stopping when the bar is below your chin, pull that sucker all the way down past your chest. Get as far over the bar as you can

Not only is the strict pull up important to the bar muscle up, but so is core strength. The most important core movements that help with the actual bar muscle up movement are:

• Hollow Body into a Hollow Rocker
• Arches into Archer Rocks
• Hollow to Gymnastics Tuck
• Parallel L-Sit

The momentum you can generate from your hips can make or break your Bar Muscle Up. Maintaining a strong core throughout is key, because if you lose your midline, you’ll lose your momentum. So, practice your kipping.

“Execute your explosive Pull-Up, slightly releasing your grip on the way up to transition you hand position to go on the bar and then, as you get to the highest upward trajectory point you can possibly achieve, flip your elbows forward and push down with your arms, pressing your body up onto and over the bar”

THE STEPS OF THE BAR MUSCLE UP

1. SWING

Start with your arms around shoulder width apart and try and keep a slight bend in your arm, since doing a muscle-up from dead hang is hard work!

2. EXPLOSION

This is the part where you explode into the pull-up, and is the most complex part of the muscle-up to master. To do the pull-up you want to bring your knees up to your stomach, and then instantly pull-up and kick out at the same time to get the upwards momentum. By bringing your knees up to your stomach, you are moving them to the place they want to be at the end of the pull-up movement, therefore the pull-up is only focusing on getting your upper body above the bar. The kick part should also help the explosive part of your pull-up, just remember to keep your feet together.

3. PUSH

The final part is the equivalent of the push part of a dip. When you feel your weight is over the bar, lean your weight on the bar and bring your elbows up and behind you, then push up until you have straight arms.

4. REPEAT

To turn one Muscle Up into multiple Muscle Ups you’ll want to make sure you drop down off the bar in a smooth way, the reverse of how you pulled yourself up. If you just drop down you will lose any momentum, so try and drop off slightly behind the bar so that you return back into the initial swing, ready to then pop back up into your next rep.

HAVING PROBLEMS?

Source: RX'd Photography

These common problems might be holding you back:

Pulling ‘into’ the bar?

You probably try to pull-up too early. Wait a little longer after you have reached the peak of the swing before pulling, that way your momentum is heading only slightly backwards rather than forwards.

Swinging over the bar wildly?

The best form possible is with minimal swing, however in the beginning most people feel they need more swing to help them over the bar. Start the muscle-up with a smooth and gentle swing; enough to get the motion but not enough to ruin your form.

Getting one elbow up, then following up with the other?

You are doing the “struggle-up”. This makes your muscle-ups look pretty terrible. Some find this is a stepping stone to getting a muscle-up in good form. But concentrating on good, symmetrical form avoids picking up bad habits early.

So good luck with your Bar Muscle Ups! Let us know which tips you find useful, or any other methods that worked for you.

]]> https://www.boxrox.com/what-is-crossfit/ Tue, 28 Jun 2016 18:55:00 +0000 https://www.boxrox.com?p=49446&preview_id=49446 SO WHAT IS CROSSFIT?

Thanks to a number of high profile sports athletes, Crossfit’s popularity is currently skyrocketing. Individuals like Rich Froning, Camille LeBlanc Bazinet and Annie Thorisdottir are major contributors to Crossfit’s success. Not only do these athletes lift heavy weights, perform gymnastic exercises, run, swim and cycle, they also look darn good whilst they do so!

So if you’re thinking about giving Crossfit a go, it’s vital to learn more about what it actually involves. There’s much more than performing strange pull-ups and wearing weird socks when it comes to crossfit!

AN INTRODUCTION TO CROSSFIT

Greg Glassman, its inventor, defined Crossfit as: ‘constantly varied functional movements executed at high intensity across broad time and modal domains’.

In simpler terms, Crossfit is a type of training that will make you stronger, fitter, tougher, more toned and build muscle across a wide range of different exercises. It uses varying degrees of intensity and timing in order to test your body in different ways.

Source: RX'd Photography

Crossfit is perfect for individuals who love a challenge, get bored by traditional routines, and enjoy learning new skills and want to look good, feel great and take pride in their health and fitness. It uses functional full body exercises from weightlifting and gymnastics, alongside running, swimming and many other disciplines

SO WHAT DOES A TYPICAL CROSSFIT WORKOUT INVOLVE?

• Warm Up
• Skill / Strength work
• Workout of the Day (WOD)

WARM UP

This will get you ready for the coming workout, get your blood pumping and your heart rate up.

Source: RX'd Photography

SKILL / STRENGTH WORK

This section normally concentrates on one exercise, and you work to improve your technique and then perform a certain amount of sets and reps. This can vary from barbell work to gymnastics to bodyweight exercises or kettlebell movements. Even the format is varied.

WORKOUT OF THE DAY (WOD)

Your typical Crossfit class will involve a “workout of the day” which is likely to include a “metabolic conditioning session”. All the routines, whether they are sets or reps will constantly change, so no one will know what’s coming up that day. For instance, one session might involve box jumps, burpees and kettle bell swings, whilst the WOD on a different day might involve pull-ups, sprints and Barbell lifts instead. Working out in the Box never feels boring or repetitive.

WHAT IF I DON’T KNOW HOW TO DO THESE EXERCISES?

Competent Crossfit coaches will train their students on how to perform technical compound lifts and exercises. You will go back to the basics and learn properly, so that you exercise in a way that will benefit you instead of injuring your body. You will never be forced to lift anything that is beyond your ability, and EVERY workout can be scaled to suit your standards.

It is worth knowing that Crossfit Gyms are called ‘Boxes’

CROSSFIT AND YOUR GOALS

Crossfit will get you very fit, there is no doubting that. It will uncover your weaknesses and force you to work on them. The varied nature makes you develop in across different areas of your fitness. You will also:

• Build muscle
• Burn fat
• Develop a better engine
• Strengthen your heart
• Learn many new techniques from a wide range of areas

Depending on your individual goals, CrossFit can be particularly helpful. For instance, if you want more athleticism, strength and fitness, CrossFit might be the perfect solution.

DO I NEED TO BE FIT TO START CROSSFIT?

Although CrossFit seems intensive and strenuous, it’s certainly scalable. If you’re struggling to perform your workout as instructed; you’re allowed to do what you can.

For instance, you’re instructed to perform pull-ups, but you just can’t do it! You’re allowed to improvise and perform jumping pull-ups instead.

The same principle applies for all other workouts. I’ll give you a couple of more examples:

• Struggling with deadlifts using 100 kg? Just drop the weight!
• Struggling to perform boxjumps on a 40 inch box? Drop the height to 30 inches instead
• Can’t manage the Squats with the prescribed weights? Drop it right down and focus on your technique instead.

People who do CrossFit regularly will tell you that it is great for challenging yourself. For instance, it pushes you to do more than what you think you can do.

Crossfit can help you identify whether you are genuinely fatigued, or you’re simply chickening out! And quite often, this is what separates the men from the boys, and the women from the girls.

HOW TO START AND WHAT TO EXPECT

My advice would be never to underestimate the demands of Crossfit, especially when starting out. It’s quite common for people to make this mistake, thinking they’ll fly through the routines because they’ve been going to the gym for X number of years.

Crossfit will make you perform movements that you will have never performed before. The variations and the intensity will probably be a shock to the system. No doubt you’ll be using more energy than you’re used to using, and this will probably leave you feeling bewildered at the start. But don’t let that dishearten you, because at the end of the day, this will be a learning curve.

LEAVE YOUR EGO AT THE DOOR AND GIVE IT A GO

Don’t be afraid of swallowing your pride and dropping the weight that you’re normally accustomed to, and before you know it, you’ll be making massive strides in your Crossfit journey. Most Boxes offer free trial sessions, so why not book yourself in for a couple of taster classes and see what the fuss is all about!

]]> https://www.boxrox.com/programing-wods-at-home/ Sun, 19 Jun 2016 18:55:47 +0000 https://www.boxrox.com/?p=49346 WODS AT HOME

Crossfit at home poses more complications than just equipment (see my last article about building up your own backyard box).  One of the great advantages of being a member at an affiliate is knowing your coaches have been through, at least, a CFL1. This means they have been taught a lil sumptin about programing, which is worth its weight in gold.  However, we don’t all have this luxury. Fret not! With the interweb, twenty minutes a week, and some honesty, anyone can program their workouts properly, safely, and keep up with their mates.

STEP 1: SET A REALISTIC AND OBTAINABLE GOAL!!!

I cannot stress this enough. Training without a goal  is basically sweating for the sake of sweating.  Are you looking to get strong like Mat Fraser or speed up thru metcons like Dan Bailey? Goals will help you focus and put your improvements in perspective.

STEP 2: EQUIPMENT

Take stock of what equipment you have at your disposal. Barbells, plates, kettlebells, rings, etc. Some movements require certain gear and you cant do muscle ups if you dont have a bar.

Source: RX'd Photography

STEP 3: FINDING A WOD

Check the crossfit.com main site for the WoD. Now you don’t have to follow this religiously, but it is well rounded and makes sure you don’t cherry pick movements. Check out the WODdirectory on BOXROX for a full list of WODs to try as well, including all the Hero workouts, the Girls and old Crossfit Open, Regional and Games Workouts.

STEP 4: IDENTIFY YOUR WEAKNESSES

Now this is a hard one, be honest and write down your strengths and weaknesses. Check your ego at the door here because this step will make or break you.

STEP 5: TIME

Check the clock! I don’t mean the stopwatch or countdown clock. I mean be honest with how much time you can devote to training allowing for things like weather, other commitments, and life in general.

STEP 6: RESEARCH

Use the net and check out what out what boxes and other sites have to offer. Barbellshrugged and catalystathletics have amazing programs for strength for free, and a lot of boxes post their WODs in their websites or social media.

STEP 7: MAKE YOUR BATTLE PLAN AND WRITE IT DOWN

If you’ve been honest with yourself, and done your homework, there’s no reason you can’t program your workouts effectively.

Source: Stevie D Photography

Here are a few rules and tips, in no particular order, which I’ve learned, and now pass on to you.

Tip one: BE SAFE! I say again. BE SAFE! Without a second set if eyes on what you’re doing means you are open to injury without anyone to help when you get into trouble. So again I scream. BE SAFE!

Tip two: Breakdown your workout into three segments. Warm up, then strength, then metcon. Its a classic tried and true layout and most boxes follow this for a reason.

Tip three: Don’t program a heavy emphasis on your weakness and go light on your strengths. Program around your weakness with quality in mind. Meaning don’t program 50 strict pull ups if you have problems with 20 of em! Program your 20 but make sure they’re clean.

Tip four: Balance is key to make gainz! Push vs pull, heavy vs light, ying vs yang. Fran works because of a push movement (thrusters) and a pull movement (pullups). Think of this when programming.

Tip five: Get silly wit it. Heroes and girls or weird complexes. Shocking your workout will super charge your gains and gives you something to remember with pride!

Tip six: Video your movements and watch them back with friends or check them against reputable videos from the web or YouTube.  Better yet, post your videos to your own channel and open them up to comments and suggestions.  Facebook and Twitter are also great places to upload your videos.

Tip seven: Keep all your workouts logged so you can go back and repeat them some time later.  This will show you how you’ve improved and give you a true metric to gauge your self with. This is a cornerstone of Crossfit.

There you go. Keep some of this in mind when training at home, you’ll find your workouts become more effective, more fun, and more about you.

]]> https://www.boxrox.com/first-ring-muscle-up/ Sun, 24 Apr 2016 18:55:00 +0000 https://www.boxrox.com/?p=48230 This year (thanks to bar muscle ups) athletes were able to avoid facing the Ring Muscle Up…What about next year, though? What about your next local competition? If you want to leave the scaled division behind and start hitting muscle ups- listen up!

‘All too often I see desperate, last-minute attempts to uncontrollably kip above the rings. It gets ugly. It gets messy. And as a coach, it makes me cringe.’

Muscle ups happen to be one of my favorite movements to teach because they require specific training, dedication, and persistence. They are a fantastic display of strength, coordination, and skill. However if one of those three requirements is missing, you might end up on the next edition of ‘Crossfit Fails’.

Before getting into the nitty gritty, let’s ask some questions:

1. Can you do 5 or more strict pull-ups unbroken?
2. Can you do 5 or more strict ring dips unbroken?
3. Can you do 10 or more kipping chest-to-bar pull-ups unbroken?
4. Can you do a single, strict chest-to-bar pull-up?

If you answered yes to each one of these questions- you can do a muscle up 100% guaranteed. You just need a little coaching and some practice. If you are thinking “Hmm, I’ve never tried a strict chest-to-bar, but I can do all of those other things”…you are probably much closer to muscle ups than you realize.

‘As complex as the muscle up seems, it is simply a ring pull-up combined with a sit-up followed by a ring dip.’

Sounds simple enough, right? However despite its simplicity, many people sit and stare at the rings, wondering what kind of magic pill they can take to give them the gift of ‘muscle up flight’.

Here are the three keys to getting your first ring muscle up:

1 DEVELOP THE FALSE GRIP (AND STOP MAKING EXCUSES)

Source: Photo Courtesy of CrossFit Inc

You might be saying: ‘Ben, literally everyone says I need to learn the false grip, but NONE of the Games athletes use it. Why should I?!’

That argument is like loading a barbell and saying, ‘Froning can snatch 305lbs, so that means I can snatch 305lbs!’.

Remember, he started with a PVC pipe just like you and I. Learning the false grip is the FIRST step you need to take toward developing a muscle up. In fact, it is the ONLY thing I teach my online athletes for the first few sessions of muscle up training. If I can get an athlete to perform a strict false grip ring pull-up on week one, then I know they will have a muscle up within a few weeks.

Unfortunately many athletes say ‘I can’t hold on to the false grip!’ or ‘It really hurts my wrist so I don’t like using that technique.’

My response: When was the last time you specifically practiced in order to develop the false grip?

If you started treating the false grip like any of your major lifts (practicing on a consistent basis, hopefully), then my guess is that you would see MAJOR improvements. Too often people try to attempt the muscle up as a whole instead of taking time to work on the individual parts. That’s like trying to dunk a basketball without figuring out how to jump properly.

The reason the false grip is so important is because it puts your wrist in an optimal position to allow the ‘turnover’ to take place. It works like ‘magic’ to get you above the rings with little-to-no kipping required.

2 PRACTICE THE TRANSITION: CELIING TO FLOOR

Transitions are the ‘sexy’ part of the ring muscle up. They are the link between the pull-up and the dip.

I said it before and I am going to say it again for emphasis:

‘Too often people try to attempt the muscle up as a whole instead of taking time to work on the individual parts.’

The best way to practice transitions is to do them! Understanding the way your body catapults itself from a pull-up into a dip takes time, so you have to make sure to get your reps in! After several practice sessions you’ll start to develop muscle memory for the Ring Muscle Up. I’ve found that there are some drills that work really well to train for the coordination and speed required to make the transition successful. Here are some of my favorites:

• Floor Transitions
• Box Transitions
• Banded Ring Pull-Downs

3. STAY DILLIGENT WITH THE RING MUSCLE UP

I understand how frustrating it can be. You are close, yet feel so far away. Have faith! You are just a few positive habits away from leaving the “scaled” division behind. The key is making consistent progress, practicing the right drills, and trusting the process.

Realize this: if you only practice these drills a few times a year then you will see little to no progress. On the other hand, if you spend 45 minutes per week practicing, developing, and training your false grip and transition, you will see MASSIVE progress and ultimately success!

TRAIN WITH A WORKOUT BUDDY

Last but not least, make sure you find an accountability buddy! Share this article with a friend or simply tag them on Facebook. Recruit them to perform the workout at least once a week with you. Having someone to train with through this process will make it even easier (and more fun!)

If you have any questions for me regarding muscle up training, please just leave a comment below! I will answer every single one!

Ben

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Featured Image © Stevie D Photography

False Grip Image © CrossFit Bournemouth

All other Media and Images © WODprep

]]> https://www.boxrox.com/5-tips-increase-effectiveness-crossfit/ Tue, 15 Mar 2016 19:30:52 +0000 https://www.boxrox.com/?p=47525 One of the practices that can help is keeping your own workout log. It is a simple tool that will keep you on the right track and help you reach your goals faster. Just grab a notebook and start jotting down. Customize the log so you can keep a record of the things and aspects of training that you find useful. Here are my suggestions about what to include in the log:

1. TRACK YOUR PROGRESS

In order for the workout log to be of any use to you, first you must remember to bring it with you every day. Be as consistent in recording your workouts and times as you are in working out. If you forget to bring it, make sure you put in any useful information when you get back home. After you have been writing down your numbers and figures for some time, go back to the first entry and compare your stats. Can you see how far you have come?

There is nothing more motivating than watching and realising how much you have progressed. Here are a few milestones you should always record, and be proud of when you up them, even by only one or two reps:

• WODs such as the Girls (Fran, Annie etc)
• Number of Unbroken Double Unders
• Max number of Pull Ups
• The date of your first Muscle Up (bar and ring)

2. RECORD YOUR STRENGTH NUMBERS

Dedicate a section in your log to your strength numbers. Whether you want to build muscle mass, get stronger, or get slimmer, you will need to lift progressively heavier weights over time. How are you going to ensure this happens if not by carefully tracking how much weight you lifted every time? Many people rely on how they feel while lifting. But 1-2 extra kg are easily overlooked this way, since you will not feel that much of a difference, but believe me – every kg counts. Be as detailed as possible.

Working my way up in an EMOM format on snatch – 1 on the minute till failure (20min cap, start at 70%) – if you have to step to stabilize the weight you have to repeat the same weight again otherwise go up by 5 pounds. This is my last lift at 187/85kg 

The following lifts are especially important to record when monitoring your strength numbers:

• 1 Rep Max Snatch
• 1 Rep Max Clean & Jerk
• 1 Rep Max Clean
• 1 Rep Max Squat (Front & Back)
• 1 Rep Max Overhead Press

3. COMPARE WITH YOUR PREVIOUS TIMES

Do not forget to include the dates. This is important when you are looking back at the progress you have made. It also comes in handy when you are setting your goals. They will be more realistic if you know how fast you are progressing and what you can expect to achieve in the next month or so.

4. REMEMBER YOUR GOALS

Do you remember your New Year’s resolutions from January 1st? Did they go something like this: ‘This year I am going to get in shape!’ We tend to quickly forget what we promised to ourselves and use every excuse possible to avoid responsibilities. Writing down your goals and revisiting them often will hold you accountable for them. It always helps to include some motivational messages to yourself.

Write down how you felt after reaching a certain threshold. This is all going to give you that extra push when you do not feel like getting up from your couch and going to the gym.

5. USE THE RIGHT GEAR FOR EFFECTIVENESS

Add a note in your log about the sportswear you wore, how comfortable it was, and whether it made a difference. Having the right equipment contributes to your results, and is also a part of the motivation we mentioned earlier. Proper shoes are particularly important in Crossfit training and especially the Olympic lifts, since they provide stability and support.

On the other hand, don’t let the gear dictate your efforts. At the highest professional levels, a competition Clean & Jerk 1RM WILL be affected if the athlete doesn’t have the specific footwear. However, if your favourite shorts are in the wash, or you forget your colour coordinated wrist straps, then those are not excuses to skip your lifts!

10×3 power snatch from blocks working on speed through the middle, efficiency and punishing my arm to catch thight!!! Those are 3 of the most common mistake I see people doing including me especially not finishing the lift by punching the arm ( bar crash on them or catch with soft elbows) @roguefitness #workhard #beproud #trainforthegames

Have you been keeping your workout log? Do you find it useful?

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All photographs © Nero RX’d photography

Camille Leblanc-Bazinet Instagram © Camille Leblanc-Bazinet

Annie Thorisdottir Instagram © Annie Thorisdottir

 

]]> https://www.boxrox.com/5-reasons-you-need-crossfit-in-your-life/ Thu, 10 Dec 2015 19:30:08 +0000 https://www.boxrox.com/?p=45160 1. Give Crossfit a Go

Crossfit is all encompassing. Our ‘Sport of Fitness’ includes elements of gymnastics, weightlifting, calisthenics and endurance. It is built around becoming extremely fit and functional across a broad range of exercises. Where else could a 20m handstand walk be followed by a clean and jerk or a rope climb?

You will find some exercises come easily, and others take years of dedicated perfection. This inclusive attitude attracts a huge variety of people from all walks of life, and this spectrum of friendly folks will be as varied as the workouts that you try. Check out Jacinto Bonilla, 76 and still competing!

2. The People

There are great characters in every Box in the world, and there is always a place for everyone.

From 70 year old former soldiers that love flipping tires, to Super Mums, fitness fanatics, power lifters and people working to lose weight or just have fun, each individual is there for their own reasons and personal  goals. The best part is that this motley crew helps each other, and will support you to achieve your goals, no matter how small or ambitious they are.

Scaling is the practice of adapting each workout to suit everyone’s personal fitness level, allowing a multitude of abilities to all take part and (hopefully) complete the same workout together.

3. Improve your Health and Fitness

Crossfit will develop your:

1. Flexibility.
2. Strength.
3. Balance
4. Cardiovascular ability
5. Mental endurance
6. Speed
7. Spatial coordination

The workouts themselves release endorphins and dopamine, stimulating you into feeling positive – the very definition of a natural high. Lifting weights can prevent osteoporosis, reduce your cortisol levels (that dreaded stress hormone) and even strengthen your skeleton. Frequent, intensive exercise will also help you to get a better night’s sleep, and you will have earned it!

Our bodies grow and adapt according to the stresses that are acted upon them. When you push yourself hard, your body will respond by growing stronger, and you will soon learn that you are capable of achieving much more than you currently realise.

4. Change the Way you Think: Discover New Perspectives

Crossfit will affect the way that you think. As you train and progress, you quickly realize that the horizons on which you had previously set your limitations are expanding. You learn how to endure, and your will to succeed and mental determination become much stronger.

One of the greatest side effects of this process is that it develops your personal confidence. As you watch your times and weights improving, new targets appear, and you understand what you must do, and how hard you have to work in order to achieve them. Beyond Crossfit, this attitude starts to feed into your everyday life. New targets become achievable, and your whole mental attitude becomes increasingly positive and focused.

5. Look Good and Feel Great: Get Fit by Getting Fit.

There are a million false concepts that all claim to hold the key to an instant fix for losing weight and toning up without any effort. As you have secretly suspected, they don’t work. If you want something, you have to earn it. If you want to look good, then you will have to put in the work.

Crossfit workouts revolve around multiple high intensity exercises, they will leave you exhausted, but they will also strip your body of unwanted fat and tone you up. This quote from Chuck Palahnuik’s infamous book (and film) Fight Club describes the process perfectly:

]]> https://www.boxrox.com/7-reasons-why-crossfit-athletes-hate-wall-balls-2/ Tue, 17 Feb 2015 16:50:33 +0000 https://www.boxrox.com/?p=19153 Thrusters, push presses and wall balls could all possibly fit into the same category: metabolic, mental conditioning! Here are seven reasons why we don’t always like them.

1. From Beginners to Pros: no one can escape them.

The task: goblet squat combined with a push/throw of the ball up to the target.

Wall balls are a simple and efficient way to train the fundamentals of movement later used for weightlifting. You don’t need advanced skills to use them as metabolic conditioning exercise to spice up your workout. Which means no one is immune to them. There’s not a single “I am beginner” excuse that could be valid to use. They are a safe and efficient way to burn out your hands first, followed by legs the very next day – whole body movement. Remember Karen?

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2. Being Hobbit height: real challenge happens here.

Problem: Target height versus your body height

Usual target height is 3 meters for men, 2.7 for women. Sounds low, but not so when you have 150 reps ahead. The struggle however begins when your body height is under average. Being smaller means having a longer ball path/target distance, and therefore a bigger energy output.

To jump when throwing up? Depends how tired your hands are, and your height. When my hands get tired, I usually start to jump a little just to give my hands a bit of rest.

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3. Wall balls equal high volume MetCon weapon.

Challenge: If you want to test one`s engine and mental sanity, put high rep wall balls in.

Six or nine-kilo wall balls are great when delivered in lower range of reps. But have you ever seen a workout with small amount of reps? The minimal is usually 50, and even those are incorporated into Chippers with 5-10 other exercises done in the same, or similar numbers. Remember 13.3 with Karen before 90 double-unders and 30 muscle-ups?

Related: Coping with high volume workouts

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4. Sometimes Jordan’s throwing skills are needed.

WOD-saver: excel with throws. And use more hip power.

This can save you from a lot of pain. The way you throw up the ball is important, and is the key to good efficiency. If you have a basketball player friend, watch him do Karen. If not, keep in mind you need to hold and catch the ball good, so it does not slip away and costs extra energy.

– Hip power: Use the glutes and hamstrings to accelerate the throw and generate more power by driving your hips up: within the momentum of opening hips (up), throw the medicine ball towards the target.

– Good front rack position: Also hold the ball right in front of your face in a front rack position where your arms stay tight and under the ball.

– Chin support: You’ll see a lot of competitors using their chin to help supporting/stabilizing the ball.

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5. They hit you directly in your face.

Problem: failure can be painful.

Don’t push to failure. When your hands burn out to fast, you actually can get hit directly in your face. Fox example do not try to attempt to do all 150 reps of Karen at once. As a beginner divide them into 15 sets of 10s. Maybe even 30 of 5. Keep your hand-exhaustion under control and your eyes on the ball. You can try with bringing your hands down for a quick rest, while the ball is flying up and down.

Learn how to catch the ball properly. If you are a total beginner do them with a soft ball.

Keep the right distance from the wall: approximately 0,5 meter from the wall.

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6. High danger of no reps.

Important: be accurate to avoid no reps.

The valid rep consists of hips getting below the parallel and the ball hitting the marked target. While being technically very simple, and therefore often performed with less focus on the technique, exhaustion can take a tool on being accurate with the movement. Part of efficiency is also being consistent with accuracy and meeting the prescribed standards. You don’t want to lose reps, especially when you have to be smart with pacing.

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7. They reveal the truth about your basic squat mobility.

Reality check: on your ankles, knees, hips, calves, Achilles tendon, hamstrings, back…

Wall balls will definitely test your ankle mobility, your stiff calves and tight hips. You need to bend your ankles, knees and hips enough so you can keep a stable upright position which will allow an efficient support for catching and throwing.

 How-To Wall Ball

What do you think, which good reason we left out?

]]> https://www.boxrox.com/scale-a-muscle-up/ Sun, 08 Feb 2015 13:15:10 +0000 https://www.boxrox.com/?p=18276 It`s also a gymnastic skill, which consists of a pull up, the transition and a dip, all combined into one movement. And one exercise we all want to master one day. But keep in mind that basic strength foundation and stability should be built first: especially with strict movements (not just kipping).

You might not be able to the muscle ups just yet, but you also don’t have to completely say “good bye” to them as there are also ways to scale them.

We searched for videos from famous coaches and athletes showing different ways to scale or improve a muscle up.

1. Sean Lind: use a box

What Sam Briggs and Camille LeBlanc-Bazinet have in common beside The CrossFit Games crowns? Sean Lind. Sean is a gymnastics coach, former circus acrobat and a Crossfit athlete. In the following video he presents a way to scale a muscle up using a box.

You can follow Sean on Instagram @seancarllind.

 2. Carl Paoli: use a band

Carl Paoli is a movement expert specializing in strength and conditioning for Crossfit, gymnastics and action sports. In the video below he shows another way to scale a muscle up using an elastic band. Put it over the rings, holding it with your hands, place it behind you and sit back on it. See the whole how-to below:

Follow Carl on Instagram: @carlpaoli

3. NorCal CrossFit Team: feet on floor or jumping MUs

Jason Khalipa, Miranda Oldroyd and Rusty Bruner from NorCal CrossFit show two possible options to scale a muscle up. First one, setting the ring height lower and using the floor as an assistance (would be best as a warm up and/or appropriate for beginners still working on building the basic stability and strength). Second one is a progression into a jumping muscle up, but make sure your dips are strong enough to safely help you through those MUs.

More: NorCal CrossFit official website

]]> https://www.boxrox.com/how-to-do-crossfit-girl-workout-karen/ Sun, 12 Oct 2014 13:59:41 +0000 https://www.boxrox.com/?p=14282 Have you ever tried to finish the CrossFit girl workout Karen? It is a simple, yet grinding WOD that needs to be tackled with some strategy in mind.

The first impression looks simple: it’s just an easy version of the thruster. But doing 150 wallballs as fast as possible with a goal of PRing your best time makes it a bit harder. And sometimes even painful, ending with a “6/9-kilo slam” directly in your face.

In order to know how to keep it efficient, fun and smooth, read further in a how-to article presented together with our partner site WODevents.eu.

CrossFit Girl Workout Karen:

150 wallballs for time
Weight: 9/6 kg
Target height: 3 m men / 2.7 m women

1. The Squat

Stand approximately 0,5 meter away from the wall with your feet shoulder width apart. Grab the medicine ball, keep your back straight and clean it into the front rack position. Hips needs to reach below the parallel position.

2. Open the hips

Keep your weight on the heels and start standing up: generate the power by driving your hips up.

3. The Throw

Within the momentum of driving and opening hips (up), throw the medicine ball towards the target. Aim to reach the full body extension. Use the force you generate with your glutes and hamstrings to accelerate the throw and to prevent arms from burning out.

4. Keep support

Hold the ball right in front of your face. Keep it in a support (front rack position) where your arms stay tight and under the ball. You’ll see a lot of competitors using their chins to help supporting/stabilizing it.

5. Accuracy

Keep the movement constant and accurate. Hitting the target high enough to make a rep and receiving the ball in the same distance (from the wall). Stepping back and forth to catch medicine balls is not efficient and throws you out of  consistency.

If you need a bigger training stimuli, incorporate wallballs into Chipper MetCons.

For its grinding nature, the CrossFit girl workout Karen is considered a mental challenge which falls into the category of “chipper workout.” Here is another one if you feel like trying it.

A Chipper workout from an Old Regionals:

EVENT 6:
For time:
50-calorie row
50 box jump overs, 24/18 in. (60/45 cm)
50 deadlifts, 180/120 lb. (81/54 kg)
50 wall-ball shots, 20/14 lb. (9/6 kg)
50 ring dips
50 wall-ball shots
50 deadlifts
50 box jump overs
50-calorie row

Read More: 10 Chipper CrossFit Workout Challenges for Powerful Conditioning

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