RULES FOR CREATING YOUR WORKOUT

STEP 1 – Pick the exercises

Choose 5 exercises from the following list (click on the page numbers at the bottom of this page to find the different exercises). You can do this randomly without looking first, or scan through and pick the exercises that you think will work well together.

STEP 2 – Pick the structure

Choose the structure of your workout from the following:

Tabatta 

• Work out hard for 20 seconds
• Rest for 10 seconds
• Complete 10 rounds

15 minute AMRAP

30 seconds of each exercise in turn. As little rest as possible. 

STEP 3 – Name it!

Time to name your workout. Take your mother’s maiden name and your pets name and add them together. My workout is called ‘The Wild Marlin’ ?. 

STEP 4 – Post it in the comments section and Tag your friends

Don’t forget to tag the people that will do this workout with you. 

EXAMPLE

Here is my workout:

Name: The Wild Marlin

15 min AMRAP of exercises: 3,4,10,14 and 15.

The core strength workout you have just designed will help you become a heathier, stronger and more confident athlete. As always in Crossfit, function comes first, and the core is an incredibly important part of all functional movement, so that is why it must not be neglected. Abs are often mistakenly seen as a sign of a strong core, but it is possible to have well defined rectus abdominis (the outer muscles that form a 6 pack) and still have a weak core.

1. Single Arm DB Overhead Split Squat

The single leg variations are endless. It should keep you busy for a couple months. On the heels of our single Arm Overhead Squat from two days ago, this movement will be a little more accessible for many. The Flexibility to hit this position is significantly less than the double leg squat version. 

Ensure you Body tracks straight up and straight down. 

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