Fitness models, bodybuilders, dedicated gym rats – they all look great but at one time or another, each of them succumbs to the warm blanket of complacency. Without even thinking on it, these hard-working athletes – who all share the goal of building lean muscle – get cozy with a certain way of doing things. As a result, the body stops responding. The only way out of this muscle malaise is to switch things up – to escape the confines of expected routines and mainstay moves.
Adding in some non-traditional exercises can do wonders for your physique and athletic performance. That is where adding in some of the traditional CrossFit exercises can help. Most CrossFitters strive to increase performance and reduce bodyfat in order to perform a WOD (workout of the day) with ninja-like speed and precision. When watching the CrossFit games, you not only will see these athletes perform well, but they also carry around an appreciable amount of muscle while staying ultra lean.
These seven exercises will not only help you add variety but you also shock the body into responding with more muscle and less bodyfat.
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Barbell Thruster
This exercise hits just about every muscle group in the body. It is a total-body conditioning exercise that helps slash body fat due to the increased energy demand it has on the entire body. The core demand from the thruster also adds a great benefit to working the abdominal region, thus helping flattening out the midsection and helping you achieve the desired six-pack through diet and additional cardio. One good way to acquaint yourself with the thruster (which can also be done with dumbbells) is to oad the bar up with your 8-12 rep max and perform 3-4 sets
THE MOVE: Start with a loaded barbell with any weight you see appropriate. If you are doing a traditional CrossFit workout, you will use 65-95 pounds. Clean the bar up to the front rack position (across the chest and shoulders). Make sure to keep your elbows up high as you squat down below parallel. Your feet should be about shoulder-width apart with your toes pointed out 10-30 degrees. As you front squat through to the top position, press the bar above the head violently. Without a pause at the top, lower the bar back down to the front rack position and repeat. This exercise is made to go fast, so no going slow
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Wall Ball
You’ve probably seen the videos of CrossFitters squatting with a medicine ball then throwing it up high against a wall. No big deal, right?
The wall ball shot can be very deceiving. The medicine ball may not weigh that much, but the large movement pattern demands a lot from the body. The core, legs and even shoulders will become taxed once you get to 10 reps.
For a great fat loss and conditioning workout, try five rounds of 20 reps, resting only 30-60 seconds between sets. They are a great way to end your traditional cardio session or leg workout. The extra pump in the quads will be sure to leave your legs sore the next day.
THE MOVE: Find a wall (preferably brick) at least nine feet high and a large medicine ball that weighs 14 pounds or more. Standing just a couple feet away from the wall, hang onto the ball at the height of your head. Squat down below parallel and as you return to the top, toss the ball at a target nine feet (or higher). Try and catch the ball on the way down to the squat position to increase your efficiency and speed.
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Arsenii Palivoda
Overhead Kettlebell Swing
The overhead kettlbell swing is not just a great exercise for fat loss and conditioning. The hamstrings and glutes get a ton of work. Since most glute and hamstring exercises such as leg curls and Romanians do not have an explosive component, you tap into some muscle fibers that traditional strength exercises tend not to hit.
If you want to improve your glute-ham tie-in, the overhead kettlebell swing will do the trick. Try 3-4 sets of 12-15 reps.
THE MOVE: Many trainers and coaches use the traditional “Russian” style kettlebell swing where the weight comes to a point at, or just above, parallel to the floor. But the overhead kettlebell swing has been the staple in the CrossFit community. Start with the kettlebell (35-54 pounds is standard) about 8-12 inches in front of you on the ground. Hinge forward as if you were trying to perform a deadlift and grab onto the bell by the horns. Swing the kettlebell between your legs while keeping it high and tight. Violently thrust your hips to propel the bell forward and above your head, your arms perpendicular to the floor. Make sure not to hyperextend at the lower back by squeezing your glutes and abdominals. Make sure the kettlebell goes behind the head for a complete rep. Return the bell back between the legs with control and repeat.
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Box Jump
The box jump isn’t exactly cutting-edge. It has been used by athletes and CrossFitters for years but it definitely has its place in the physique-minded athlete’s workout program as well. Explosive movements have been shown to excite the central nervous system, thus improving lifters’ neural output during their strength training program.
A more focused lifting session equates to heavier weights lifted and with better form – a perfect potion for building muscle. Try three sets of five reps before you hit the weights.
THE MOVE: These can be done on any safe surface 12-36 inches high but a plyometric box will work the best. Your athletic ability and power in the lower-body will determine the height of the box. Start with 12 inches and progress from there. Assuming an athletic stance, hinge forward while brining your arms behind you. Violently thrust your hips and swing your arms forward and jump as high as you can onto the box. Land softly on two feet in a squat stance with your knees just above parallel. Stand up tall before your jump or step back down off the box and repeat for reps.
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Rope Climb
CrossFitters prefer synergistic use of muscles over isolation but whatever gets you to the top of the rope will sometimes suffice. By only using your upper-body to climb up the rope, you create the ultimate upper-body pulling exercise. Your back, lats, arms and grip will be totally fried after just a few ascents.
The rope climb is the ultimate “functional” upper-body exercise that will build a ton of muscle and strength, while increasing your overall athleticism. If you have access, simply try 1-2 trips to the top on your first go and aim to add to that number each week, or start building it into other conditioning workouts.
THE MOVE: Many gyms do not have a climbing rope. But if yours does, make sure to take advantage of it! For a pure upper-body workout, don’t use your legs. If you are a beginner, you may need to use your legs to learn the movement pattern. Simply use a hand over hand pulling style grip as you try to climb to the top. Make sure to keep your core tight at all times and “brace” your body. Gloves are always helpful since the rope can beat up your hands if you are not used to it.
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Rowing Ergometer
CrossFit has brought back the popularity of the Concept 2 Rower in a big way. Most physique athletes would look right past the rower in favor of the stairs, treadmill, or elliptical. But if you want build or hold on to more muscle while torching buckets of bodyfat, it’s time to tap in to the power of the rower.
You can burn a ton of calories in a short amount of time, making it perfect for the physique athlete that hates cardio or has no time.
THE MOVE: Simply set the footpads to adjust to your foot size, and the damper deepening on the distance you will be going. For example, if you are planning on doing some interval training, which will require less total workout time, set the damper higher at a 7-9. If you are going for longer distances and time, go with a 4-7 range. From the start, or “catch” position, keep good posture and aggressively drive your legs through the footpads in a fashion similar to a leg press. When your legs become almost straight, lift your chest up and lean back while pulling the bar towards your chest. Pause for a brief second and straighten out your arms, hinge forward and the waist and then bend the knees heading back to the catch position.
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Burpee
I haven’t met many athletes who like doing these, but every coach still seem to program them. There is also an odd feeling of accomplishment when you bang out a bunch of reps – sucking wind and dripping with sweat, you can rest easy knowing that you put in some serious, abs-revealing work.
Burpees also are one of the best full-body callisthenic moves out there. They require a great deal of raw athleticism, especially when executed with proper form and a full-range of motion. Burpees tax the metabolic system and burn a ton of calories.
Getting up and down off the ground is a basic life function so a few burpees here and there will help keep your body moving better.
THE MOVE: Begin in a standing position. Drop into a squat with your hands on the floor and then kick your feet back until you’re in a push-up position. Quickly return your feet to the start, then explode up, aiming to catch 6-12 inches of air while you bring your hands over your head. Land softly and immediately repeat for reps.
Build these seven moves into your existing routine or look for them in select WODs at crossfit.com or on your local affiliate website.
For exercises that require a ton of power and get-shredded stamina, you need supplements that power your performance engine. Use this stack to get the most out of your next CrossFit-inspired conditioning session.
Supplement Timing/Dose Benefits
Caffeine 200-400 mg 30-60 min. pre-workout Strength, stamina
Creatine 2-5 g 30-60 min. pre-workout Strength, power
Citrulline 6 g 30-60 min. pre-workout Strength, power
Beta alanine 2-3 g 30-60 min. pre-workout Stamina, power
