It’s Australian Regionals week!! Have a look at games.crossfit.com to check out the first weekends worth of action from the US. It makes for fantastic viewing and gives us a glimpse at how far the competitive side has come since the days of the Ranch.
– If you need any pointers on this during Open Gym, come grab a coach and we will get you going.
A): Strict Press 3 x 5
(Try to add on 0.5kg-2.5kg from last time, AND keep the load the same on ALL 3 working sets!!).
NOTES: As always midline stability is crucial to the press. Brace, brace, brace! Really focus on squeezing everything from your toes right up thru to your diaphragm.
Have the same load on your bar for all three working sets.
Warm yourself up with 2-3 sets to get you going then jump in. Rest no more than 3 mins between sets.
Get them shoulders on!! 🙂
Superset the following two movements:
B1): GHD Sit Up (if not experienced at the GHD sub in Overhead sit up @15/10kg)
B2): GHD Hip Extension (if not experienced at the GHD sub in BB good mornings @20/15kg)
3 x 10-20 reps of each.
Notes: Midline Stability! This is crucial for the ab work. If doing the overhead sit up version guys go for 15kg, Girls go for 10kg.
On the barbell good mornings the key is not to round the back at all. the objective is not to see how far down you can bend over with a bar on your shoulders. Rather we’d like to see your lumbar curve kept intact. Only go as far as when you feel your hammiest tug a little. drive back up aggressively to extension.
If you have experience on the Glute Ham Developer (GHD) you are to treat it (and your back) with respect. Each & every rep is to be done with PERFECT FORM. Slam your quads hard in the sit up. on the hip extension it’s to done aggressively with a big squeeze of the butt! If you are unsure (or we see you doing it wrong!) get a coach to show you the way.
Note: If you have never been on the GHD before then you are not to use it unsupervised! No exceptions.
C): Optional Challenge for the week!!
Lets have a little test for this week. Can you accrue some good quality time spent in the L-sit hold??? We’re talking about honest to goodness holding to your upmost hardest scale, be it straight legs with a box under you feet or if you’re starting out knees bent but heels in front of your hands.
If you’re up for it your challenge is to accrue a full 8 minutes of holding the L-sit! Don’t overdo it, try to get around 90 secs – 2 mins each day and see how your betters from one day to the next, or fades if the case may be!
Give it a go and lets build that midline!