At Cross Fit Ignite Sydney, we are a team of personal trainers providing fitness, nutrition and weight loss programs. We specialise in CrossFit and train our clients in our spacious gym in Surry Hills.
A) Snatch 2×3@70%, 2×2@80%, 2×1@85%, 2×1@90% – rest 60s
B) Clean + Jerk 2×3@70%, 2×2@80%, 2×1@85%, 2×1@90% – rest 60s
C) Deadlift w Red Bands 3×3 @ 70% – rest 2mins
D) i) GHD Sit Ups 3×10-15
E) ii) GHD Hip Ext (weighted) OR Reverse Hypers 3×10-15 – rest 60s
A) Snatch 2×3@70%, 2×2@80%, 2×1@85%, 2×1@90% – rest 60s
B) Clean + Jerk 2×3@70%, 2×2@80%, 2×1@85%, 2×1@90% – rest 60s
C) Deadlift w Red Bands 3×3 @ 60% – rest 2mins
D) i) GHD Sit Ups 3×10-15
E) ii) GHD Hip Ext (weighted) OR Reverse Hypers 3×10-15 – rest 60s
A) Split Jerk – build to heavy 2 – rest 90s each set
B) Front Squat 5×3 – tempo 30X0 – rest 90s
C) Pendlay Row 3×7 inc weight – rest 60s
D) Weighted GHD Hip Extension 3×15 – rest 60s
I don’t think you can talk about core training enough. It provides the foundation for, well, just about anything involving movement. And as the old proverb goes, “you can’t build a house on a foundation of sand.”
Hence, let’s have a look at why we do what we do to train the core.
The Role of the Core
Primarily, the core’s function is to stabilise the spine. Yes, the muscles surrounding the spine are also responsible for flexion, extension, lateral flexion and rotation, but that’s not as important as their stability role.
The Exercises
To train for stability, little or no movement is involved. In other words, isometric holds are used.
The prone hold is the archetypal exercise when it comes to this stuff. The spine wants to extend and arch, and it’s the spinal flexors (the “abs”) that work hard to prevent arching.
Side prones train the obliques, low back and gluteal muscles in just the same way as the prone hold. It’s all about control and stability. Just remember that both sides need to be done!
Cobra holds and GHD extension holds develop the spinal extensors. The low back muiscles must hold tight to prevent your upper body crashing back to the floor. Training the spinal extensors becomes even more crucial when starting to squat and deadlift, as these muscles provide extra spinal stability in these lifts.
Last but not least, the dish hold. These introduce stability in a flexed spinal position, hence the “flatten your lower back to the floor” cue. While not a common position in lifting, it is extremely common in all things gymnastic, and serves to provide foundation level control for any gymnastic movement.
I hope that sheds a little more light on why we use these foundation isometric holds. Think of them as a building block to the more advanced lifting and gymnastic movements you’ll undoubtedly encounter!
Warm Up:
Run 400m then 40 D/U
Deep Hip Moblity
2 Rounds
5 Ring Push Ups
10 Sit Ups
15 Broom Front Squats
A. Front Squat to Push Press 3×6 @ 50% Front Squat 1RM – Start each round on 2 and half mins
(Complete 6 Front Squats, then 6 Push Press in the same set)
B. 4 Rounds Gymnastic Circuit Not for Time:
10 Ring Rows
10 Push Ups
10 GHD Hip Extension
Glute and chest stretches to finish.
Warm Up:
100 Double Unders
2 Rounds
5 Clapping Push Ups
10 Ring Rows
15 OH Broom Squats
Deep Squat Mobility
Clean Progressions
A. Clean and Jerk 7×1 @ increasing weight to 90% 1RM
[Use either Power or Squat clean depending on weight and Push or Split Jerk]
B. Overhead Squat 3×5 @ 70% 1RM (taken from the ground) Rest 90 sec between each set.
C. Gymnastics
3 rounds for max reps in 45 seconds:
- Handstand Hold (wall, off the wall, freestanding)
- Kipping Ring Dips
- GHD Sit Ups or Hip Extension
2 min rest between rounds
Stretches to finish. Post weights and reps to comments.
Warm Up:
50 Double Unders
2 Rounds
5 HSPU
10 Kipping Pullups
10 Lunges each side
Back Foam Roller Stretch
Clean/Snatch Progressions
Metabolic:
3 Rounds
400m Run
15 Ground to Overhead (42.5/30kg)
Optional Finisher:
Tabata GHD Sit Ups/Hip Extension (4x Sit Up, then 4x Hip Extension)
Stretches to finish
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