🔥 Master Your Core Strength for Unstoppable CrossFit Performance! 💪
Fit & Fueled Fridays: 05/05/23: #getboldernotolder
This week, we're zoning in on a critical, yet frequently underestimated component of CrossFit success: core strength. As we strive to elevate our performance and promote overall well-being, I've compiled four game-changing accessory exercises that will enhance your core stability and endurance. Let's harness the power of your midsection and unleash your full potential in the box!
5 Core Strength Accessory Workouts
Seriously, a strong and stable core is the foundation of practically every movement we do in the box. So, let's dive in and discover five CrossFit-based accessory exercises that will supercharge your core strength, along with demo workouts to get you started!
1. Hollow Rocks
Hollow rocks are fantastic for building that all-important core stability. Plus, they'll help improve your gymnastic skills, like toes-to-bar and handstand push-ups.
Workout:
4-8 Rounds:
30 seconds of Hollow Rocks
30 seconds of Rest
2. GHD Sit-Ups
GHD sit-ups are perfect for working on your core strength and hip flexor mobility. Be sure to maintain proper form to avoid stress on your lower back.
10-min EMOM:
Odd minutes: 15-20 GHD Sit-Ups
Even minutes: 30-second Plank Hold
3. Russian Twists
Russian twists are a fantastic way to target your entire midsection, from your obliques to your rectus abdominis. You can perform these with a medicine ball, dumbbell, or kettlebell.
12-min AMRAP:
20 Weighted Russian Twists
10 Box Jumps
5 Strict Pull-ups
4. Wall Walks
Wall walks are not only great for building core strength but also for improving your shoulder stability and control. Plus, they'll benefit your handstand and handstand walk performance.
5 Rounds for time:
3 Wall Walks
6 Dumbbell Thrusters
9 Burpees
5. L-Sits
L-sits are an excellent way to work on your core compression and hip flexor strength. This movement transfers nicely to skills like toes-to-bar, knee raises, and even the elusive muscle-up.
12-min EMOM:
Minute 1: 20 seconds of L-Sit Hold
Minute 2: 8 Push-ups
Minute 3: 12 Russian Kettlebell Swings (Heavy)
There you have it, friends! Five killer accessory exercises and workouts to help you develop a rock-solid core. Trust me, you'll see the benefits of a stronger core in everything from your Olympic lifts to gymnastics movements. So give these exercises a try, stay consistent, and watch your performance soar!
Keep crushing it!!
🎥 Semifinals Events 1A&B & 2 - In Full
🎥 I’m done with Ice… with this chiller.
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🎧 Listen to the Latest Masters In Motion Podcast!
If you're a Masters CrossFit Athlete, this show is specifically for you. In this episode, we recap the thrilling 2023 Age Group Semifinals for Masters Athletes that took place last weekend. We dive into the workouts, analyze the standings, and discuss the leaderboard issues that arose during the competition.
As both Jason and Rick competed in the Age Group Semifinals, they share their personal experiences, challenges, and insights from this action-packed weekend. Listen in as we break down each workout, discuss strategies, and celebrate the achievements of our fellow masters athletes.
Whether you participated in the Semifinals or are a fan of CrossFit and fitness, this episode is filled with valuable takeaways and behind-the-scenes stories from one of the most anticipated events of the 2023 CrossFit Games Season. Don't miss this exciting recap of the Age Group Semifinals! #MastersInMotion #CrossFitGames
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💠Parting Thoughts
It’s my goal to be a resource for the Masters Community in both via FREE info (newsletter, podcast, YouTube) and Coaching (Training, Nutrition, Performance).
So if this my content is valuable to you, please share it… let others know that there’s a resource for Masters Athletes here!
I appreciate you all!!
Jason