It's a phrase we've said before..
“If you look good, you feel good and if you feel good, you play well.”
..and this is all about looking good! In Crossfit we don't necessarily hit all the vanity muscles one might in a globo gym on a bodybuilding program. It can be linked to limited amounts of machines in a Crossfit Box or general programming needs. With these simple supersets and an extra 20-25 minutes a day you can target all those muscles we often look over due to larger goals.
This program can be done in addition to regular programming (skipping the warmup & conditioning) OR completing each full day for a 45-60 minute session.
Cycles - Complete for 3 weeks using the same weights followed by 1 week off. Add 5% to your previous cycles numbers and repeat for another 3 weeks followed by 1 week off.
Execution - Warmup each movement with 1-2 sets. Complete each Superset with no rest between movements and rest 45-60 seconds between the three sets. Rest 3-5 Minutes between parts, add additonal cardio to your session by sitting on an assault bike or air dyne during the rest between Supersets 1, 2 & 3.
-We recommend a rest day between each day-
BANDED LAT PULL DOWN - Attach two resistance bands (we recommend 1"+) to a pullup bar on the rig. Space them 1 Foot apart, loop in a barbell making sure the bands are even on the rig and the bar. Sit on the ground directly under the bar with your legs in front of you.
Complete the desired reps with a pause on each rep. If the bands you picked felt easy, up the resistance next week!
SEATED BANDED ROW - Attach two resistance bands (we recommend 1.5"+) to a vertical beam on the rig. Layer them one on top of the other, loop in a barbel making sure to space out the bands 6" on the center of bar. Place two dumbbells about 2 Feet from the rig (for foot support). Grab the bar with a narrow grip sitting back placing your feet under the dumbbell handles.
Complete the desired reps with a pause on each rep. If the bands you picked felt easy, up the resistance next week!
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