RSP Nutrition athlete Hannah Eden tells us about 5 challenging CrossFit techniques that will turn up the heat in minutes. Next time add them to your workout regimen and see the difference. This blog topic by CRB Tech Reviews discuss the same.
Athelete Hannah Eden is among those who was transformed. The founder and owner of PumpFit Club in Fort Lauderdale, Florida, is a firm believer in many of the principles and tenets of CrossFit, building not only her own athletic, rock-hard physique, but taking her clients through the challenging paces of a “workout of the day” to neophytes.
Here, Eden shares 5 of her favorite CrossFit-inspired ways to charge up any fitness regimen.
1. The Timed Set
A “set” is not only specific number of reps but how well timed it is also creates a difference.By repping for time instead of a pre-selected number, you could more likely push yourself further.
Hence for her conditioning work, she loves timed sets. The instructions are simple though: Start when the clock starts, stop when it does. What happens in between is you survive.
Another great thing about the timed set is that you can really dial in the work-to-rest ratio, periodizing your rest periods to build peerless conditioning. By day 23 of the program, you’re only allowed 30 seconds of rest for every 2 minutes!
Day 23: conditioning
Circuit: 3 rounds, 30 sec. between rounds 1
One-Arm Kettlebell Swings( 30 seconds)
One-Arm Kettlebell Clean(30 seconds, alternating hands each rep)
One-Arm Kettlebell Snatch(30 seconds, alternating hands each rep)
One-Arm Kettlebell Push Press(30 seconds, alternating hands each rep)
Circuit: 3 rounds, 30 sec. between rounds2
Split Squat with Dumbbells(30 seconds, right leg)
Split Squat with Dumbbells(30 seconds, left leg)
Kettlebell Sumo Squat(30 seconds)
Kettlebell Side Squat(30 seconds)
Circuit: 3 rounds, 30 sec. between rounds3
Kettlebell Fire Feet(30 seconds)
Kettlebell Russian Twist (30 seconds)
Kettlebell Thruster Progression(30 seconds)
Kettlebell 3-Point Extension(30 seconds)
2. The AMRAP
In an AMRAP workout, the time on the clock becomes longer; say, 10 or 12 minutes. Your work is to do a set amount of work and then do it again and again. Usually the first couple of rounds are easy enough. But by the end, you are left counting every last second.
Here’s how that looks in one of her favorite two-move burners:
Perform AMRAP for 12 minutes
Rowing Machine(Burn 3 calories)
Squat Clean (3 reps. Men use 135 pounds, women use 95)
Note: Every 3 rounds, increase calories/reps by 3. So rounds 1-3 are 3 calories/reps, rounds 4-6 are 6 calories/reps, rounds 7-9 are 9 calories/reps, and so on.
3. The Timed Circuit
For many lifters, a “workout” is a pile of exercises broken down into sets, with rest periods between those sets. Supposedly you’ll do 4 sets of an exercise with 60 seconds or rest between each before moving on to the next movement. There’s space for this style of training in CrossFit, but boxes also feature plenty of time-based circuits where the goal is simply to finish a huge pile of work and improve on your time.
Here’s one of Eden’s favorites that can be done in any gym:
The Timed Circuit
Complete for time:
Back Squat(30 reps, cleaning from ground rather than using rack. Men use 185 pounds, women use 115)
Burpee Over Bar(20 reps)
Barbell Push-Press(10 reps, cleaning from the ground rather than using a rack. Men use 155 pounds, women use 105)
4. The EMOM
The every-minute-on-the-minute, or the acronym EMOM, isn’t unique to CrossFit. But trainers like Eden have helped turn it into a training art that allows a lifter to get a serious full-body strength, muscle, and conditioning workout in lesser time.
The key is don’t try to do everything every minute; alternate lifts with minutes, allow certain body parts or energy systems to rest while others work. The chant is that everything gets worked by the end!
Burpee Box Jump(8-10 reps)
Clean and Press(10 reps at 50-60% 1RM)
Squat Clean (1 rep at 85-90% 1RM)
5. The Mixed Modality Circuit
A hybrid training will improve muscle growth, strength, endurance, and overall fitness levels. Nowhere is this true than in circuits that mixes bodyweight, Olympic lifting, and conditioning work.
While everything else in this blog could be done in a general facility, this circuit likely needs an access to more dedicated CrossFit equipment, or at least one of those CrossFit-knockoff rooms that many commercial gyms have these days.
The Mixed Modality Circuit
Circuit: 4 Rounds, rest 2 minutes between each round.
Fan Bike (14 calories)
Barbell Snatch(10 reps at 60-70% of 1RM)
Handstand Push-Ups(8 reps)
Front Squats(6 reps at 75% of 1RM)
While many lifters might not always admit it, they often read CrossFit workouts for inspiration, even if they don’t perform them. It is because they’re full of interesting combinations, tools, and challenges that could help anyone, in any gym.
Keep looking for this space by CRB Tech Solutions for more on wellness and fitness.
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