Alec-Smith-athlete

TRANSFORMATION – Alec Smith before CrossFit (and 10 of his Core and Abs Workouts and Exercises)

Train like the best male gymnast in CrossFit...

Games athlete Alec Smith is known for his incredible gymnastic abilities. He has redularly competed at the top level within the sport of fitness, but what was he like before he started CrossFit? 

CROSSFIT GAMES

YEAROVERALL RANKDIVISIONTEAM NAME
20192ndTeamCrossfit Krypton
201825thMen
201736thMen

Rollin’ away from 2020…

 

 
 
 
 
 
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A post shared by Alec Smith (@alecsmith8)

THE TRANSFORMATION OF ALEC SMITH

Here he is before CrossFit. 

Alec-Smith

Take Alec’s advice…

“How often do you work on basics?

Even if it’s 10-15 minutes a day, basics should be worked on every time you’re training. If you want to learn bigger skills or become efficient in your movements, working on basics is key.”

 

 
 
 
 
 
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A post shared by Accessory with Alec (@accessorywithalec)

Now check out these workouts from Alec and upgrade your core strength and abs. 

WORKOUT

4 Rounds
:45 work :15 rest
Split Squats
Hollow Rock
Leg Burners
Hollow Hold

Goal is to hit that hollow hold unbroken under fatigue. Keep those shoulders off the ground and squeeze tight.

 

 
 
 
 
 
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A post shared by Accessory with Alec (@accessorywithalec)

7 MINUTE AMRAP WORKOUT

AMRAP 7 Minutes
Accumulate a 3:00 Plank
Then in the remaining time as many reps as possible
20 Tuck kick outs
20 Jump Squats

If you can’t no worries! Just accumulate 3:00 before you start your AMRAP. Good one you can do anywhere. Good luck, have fun!!

 

 
 
 
 
 
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A post shared by Accessory with Alec (@accessorywithalec)

EMOM WORKOUT

This one was a lot harder than i anticipated 😅

Emom x 4
:30 Plank Twist Buy In
Max Reps V-Up w Remaining Time

Rest 1:00

Emom x 4
:30 High Low Plank
Max Reps V-ups w Remaining Time

Score is total number of v-ups!

If the twisting and high low planks start to get hard, try not to drop the knees. Just rest in the plank position.

 

 
 
 
 
 
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A post shared by Accessory with Alec (@accessorywithalec)

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