When it comes to fitness, it’s always a good idea to steal wisdom from specialists. They’ve spent countless hours figuring the shit out so we don’t have to. If there’s one thing we can learn from grip training specialists is that grip training is highly specific. You won’t get a better CrossFit grip from doing pinch grip bumper plate farmer carries. Grip is often the limiting factor in gymnastics, barbell, and dumbbell movements during a metcon. To build unbreakable grip, do this metcon once a week after your usual training session.
AMRAP:8
20m Fat Grip Farmer Carry
1 LL RC
10 Clean grip DL 135/95
5 Strict PU #fitness #fitnessmotivation #grip #gripstrength

Got lumbar flexion??? Most CrossFitters believe that their upper body strength is their limiting factor when it comes to gymnastics movements… and they might be right. Every athlete has different strengths and weaknesses. What may surprise you is that the limiting factor for most athletes is their midline coordination, power, and endurance. If an athlete has already developed excellent timing and control with their kip, their elbow flexors aren’t doing that much work. Once abs fail, our elbow flexors and the hip flexors have to pick up the slack. Contracting your hip flexors in lumbar extension is a recipe for injury. @thesportspod we see more injuries from lumbar extension than we do from lumbar flexion. Try incorporating this midline AMRAP once a week after your regular training session. Make sure you are truly getting into lumbar flexion. If you can no longer hold that position, rest and scale accordingly to achieve the intended stimulus and avoid injury. Also, please don’t be an asshole and get rhabdo from too many GHD SUs AMRAP:6
10 GHD SU
5s L-Sit
15 Ab Wheel Rollout
5 T2B

crossfit #fitness #fitnessmotivation #abs #guyswithmustachesandmanbunswhotraintheirmidline #midline #core @spaceforcefit

A fair criticism of the sport of CrossFit is that it utilizes high skill movements that require a great deal of stability and coordination at a high intensity. Our shoulders in particular can be put in a vulnerable position. Are there safer ways to make fitness; yes. Are the alternatives as fun as ripping big nasty sets of muscle ups and overhead squats? FUCK no! There are a few steps someone can take to mitigate the risks. First, you have to understand what a safe shoulder position is and how to move your shoulders into that position. If you don’t know how to do that, you need to work with a Movement Specialist. Second, you SHOULD rest in a workout when your shoulders can no longer hold that safe position….. but we all know that’s not happening. That’s where these Shoulder Stability AMRAPs come into play..
AMRAP:6
10 banded face pulls
10 Front Raise 2.5lbs
10 Lateral Raise
10 Cuban Press
This accessory WOD is specific to CrossFit in that it utilizes a metcon format that will simulate the stress on the shoulder stabilizers in a metcon without loading the shoulder with heavy weights. It’s important that we do these reps slow, controlled, and feel the correct muscles contract. We want as much time under tension as possible. Do this workout or one similar once a week after your regular training session for best results. @spaceforcefit #fitnessmotivation #fitness #crossfit