Free Workouts: Crossfit Cardio and Trap Bar Training

Our two workouts are based on strength mobility and cardio today.  Being able to move and lift…..and move and control your body.  Both of these things are hard when you’re breathing like an elephant on a respirator.

Trap Bar Training – The trap bar is a great lifters tool for so many reasons.  Able to more safely execute a deadlift (great for beginners), the trap bar also gives you mobility to be move around with your weights.  This workout involves varying weights, reps and then movement with the bar.  Designed to be done end to end – i.e, without stopping – you’re gonna have to utilise pure strength and then finish off the workout light and fast.

Crossfit Cardio – can mean so many things.  The sport is literally about being ready for anything, so this is a pretty broad statement.  We’re taking a couple of regular crossfit body staples and seeing if you can hold form whilst in oxygen debt.  Think handstands, handstand walks etc after doing assault and skierg sets.  Its a tough one – but my god this feels good when you’re done.


Trap Bar TesterCrossfit Cardio

Lets “Triangulate” when “Fran” should be!

 Checkout this week’s online squad workouts Preview:
A quick burner – combining a traditional crossfit workout called “Fran” into 3 multiples of very similar work to target your back, shoulders and upper arms.  The moves all use the same muscles but in slightly different ways, allowing you to rest in some points, and causing absolute muscle fatigue in other – you’re going to have to pick and choose your rest times, that’s for sure.
Say hello to “FRANTASTIC”
One objective…..try. not. to. stop.  It’s just too hard to get yourself going again.
Triangulation – our second team workout (though you can also do it solo as well by completing all elements twice through). Rotating elements where where cardio is the rest. Something different – easy running and assault stack on each other and the legs will be a bit wobbly after all those plate slides. Remember its only going to take you a few hundred metres for the legs to adjust. Options for this workout if you dont have access to assault bikes etc – just swap out for a normal exercise bike.  If you don’t have access to sliding plates on the floor, then do regular body squats but raise up onto your toes at the top – up to 200.  Yep. 200.  That’s the feeling the plate slide is going to give you.
Dec week 2 FB Ad - 2018