Simple 3D adjustment to a Basic Crossfit Workout

We posted a few weeks ago regarding angle manipulation of an exercise – how to target more muscles, make them do more things, more often (therefore INCREASE metabolic demand). It is hard to imagine increasing the metabolic demand of a program like Crossfit, but here we are having done it!

The workout we modified was:

40, 30, 20, 10 reps for time:

• Squats
• Push ups
• Pull ups or Bent Over Row
• Sit ups

The first thing we did was change one exercise to make it more mum friendly:

• Sit ups – we changed to a Pilates Roll Up

Plus we added the Power Plate wherever possible.

The task for the client was to change foot/hand positions every single rep. They were allowed to repeat, for the sake of keeping their heart rate up, so they didn’t have to think too hard. Whilst Dave’s form is a bit off (40 reps is a lot of repetitions!), you can see the way that the joints move when you are constantly changing the angles – how many extra muscles are utilized even in a repetitive and basic exercise.

You can see video’s on YouTube here:

• 3D Push Ups: http://youtu.be/nXMwBj-XUG8
• 3D Pull Ups: http://youtu.be/-myhqGI-tSg
• 3D Pilates Roll Up: http://youtu.be/8QI9UmiSRgg
• 3D Squat: http://youtu.be/JfzAw7myBXo

Happy, healthy, and smart training to you all!!