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01
02
2021

Do you want BETTER ABS?

By Scotty 0

Do you really need a weight belt ALL THE TIME?

In short: NO

As you work through your training session, you should aim to lift without a belt. If you wear a belt all the time, you can tend to weaken your abdominal muscles & lower-back muscles as they switch off mostly when you use a belt.

Certainly when you getting to the top of your training session, say 80-90% + then for sure get the belt on.

CrossFit SFS – Workout of the Day

 

Warm-up

(5-15 mins):
3 rounds:
60 sec on a machine of your choice
12 x Pause Air Squats
6 x HRPU
12 x Glute Bridges
6 x Single Leg Deadlift, 3 per leg (no weight)

Then,

Warm up to opening weight for Front Squats

Strength
Front Squat (5 then 4 x 9)

build to heavy set of 5 (up to 85% last known 1rm)
then
4 x 9 @ 80% above

Metcon

(35-50 mins):
AMRAP 5 minutes (0-5 mins):
1-2-3-4-5-6-7-8-9-10 etc.
DB Front Squats (22.5/15kg)
Lateral Burpee over Dumbbells

Rest until 10 minutes

AMRAP 5 minutes (10-15 mins):
1-2-3-4-5-6-7-8-9-10 etc.
DB Front Squats (22.5/15kg)
Lateral Burpee over Dumbbells

Accessories

3 rounds
.30 sec pulse crunch
.30 sec flutter kicks
.30 leg /hip raises
.30 sec rest

author: Scotty

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