Crossfit | No Weaknesses Assistance Programme

Crossfit. It's the training system that prides its self in testing every aspect of fitness. However, there are some weaknesses currently in Crossfit. Most pro Crossfitters look the same: Jacked traps, wide lats but no thickness in the back.

BUT I'M NOT A BODYBUILDER!?

I know, I know, Crossfitters aren't out to look good, however, think of it this way: The body builds muscle as a response to being under stress due to lifting weights. Crossfit is made up of compound exercises which require the whole body to work in order to do the movements properly. So overtime if you aren't activating the correct muscles during these lifts (usually due to bad technique) then the muscle will be very underdeveloped!

As an example, in Crossfit, due to the lack of rowing exercises, athletes seem to have little back thickness and therefore, can't utilise their full strength.

Below, is a quick simple daily workout that you can do at the end of your WOD's so you can build on any weaknesses.

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SETS: 3 - REPS: 10 - REST: 60s

Monday | Lower Assistance

A1) Bulgarian Split Squat

A2) Lying Single Leg Banded Hamstring Curl

Tuesday | Upper Assistance

A1) Dumbbell Alternate Bench Press

A2) Supine Grip Barbell Row

Wednesday | Arms

A1) Dumbbell Curl

A2) Overhead Tricep Extensions

A3) Spider Flips

Thursday | Lower Assistance

A1) High Box Single Leg Step Up

A2) Single Leg Hip Thrusters

Friday | Upper Assistance

A1) Chest Supported Dumbbell Row

A2) Banded Face Pulls

Saturday | Arms

A1) Hammer Curls

A2) Banded Tricep Extensions

A3) Behind the back Barbell wrist curls

Sunday

Rest

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Give this go and see how it positively effects your WOD Performance!