NW Crossfit Bodybuilding

Northwest CrossFit is excited to announce our Functional Bodybuilding Class, now at our Interbay location Fridays at 6:00 p.m.

Why Functional Bodybuilding?
Functional Bodybuilding is versatile strategy for building strength and muscle for all levels of athletes. We’ll help you tailor your functional bodybuilding workout to achieve your fitness goals.

This workout is a great accessory and supplement to your normal class wods.

Lift More, With Less Strain On Your Body
Weightlifters and CrossFit athletes that snatch and clean and jerk regularly put a serious amount of stress on their tendons and ligaments from shock absorption when receiving a snatch, clean, or jerk. To avoid injury and overuse issues you have to make sure the muscles around your joints are strong. Incorporating bodybuilding as accessory work is an excellent tool for joint conditioning and stabilization. Higher repetitions at lower weights, (8-15 rep sets) helps to improve tendon strength. As for those dumbbell bicep curls that “aren’t functional”? They’re a great way, among other unilateral work, for you to easily identify how certain muscle groups on certain sides work

For any athletes competing in the 2018 CrossFit Open, now is the time to increase strength and muscle mass before we change gears to build a base layer of conditioning and then into barbell cycling and movement efficiency.

Northwest Crossfit Bodybuilding
Northwest Crossfit Bodybuilding

The Benefits of Functional Bodybuilding:

  • Help the brain and body to increase contractile strength of the muscles as well as muscle endurance
  • Help increase tendon and joint tolerances to help decrease injuries
  • Lower stress levels on the central nervous system during the workout
  • Look better
  • Improve muscular imbalances by targeting weaknesses

What Type Of Movements Will We Do In Functional Bodybuilding Class?
Lower Body:

  • Squats with tempo, plyo squats
  • Lunges, single leg split squats, jumping split squats
  • Deadlifts, hip bridges, single leg hinges

Upper Body:

  • Strict gymnastic skills – pull ups, dips, rows, pushups (We will introduce several variations.)
  • Upright rows, bent over rows, pressing (standing, seated, and laying)
  • Curls, tricep extensions
  • Lat pull-downs
  • Grip work

Full Body Conditioning:

  • Sled push, sled drag
  • Heavy carries
  • Sprints

Plus a heavy dose of core work each class!

Questions? Contact Head Coach Lamarr Smith at [email protected]

We hope to see you there!

Northwest Crossfit Ab Wheel

Functional Bodybuilding Sample Workouts

If you are interested in Northwest CrossFit’s functional body building classes, checkout some of these sample workouts to get a feel for our weekly workouts.

Warmup
A. Neck
Shoulders (banded)
B. Move 5 minutes
C. Med ball throws 5 minutes
D. 30s/ 10s off x 3 sets
Pushups (tempo 31×1)
Hang on bar
Farmer carry

Rollout shoulders – thread the needle and oh scap press 60s each

3 sets
A1. Strict Press @Tempo 4112 6,6,4,4
A2. Plate high pull + Forward press x 15
A3. Bentover Rear Delt Raise x 12
Rest 60s

3 sets
B1.Chin ups x max set
B2. ring rows feet elevated x max set
B3. seated banded row x 20+
Rest 60s

C.
4 rounds NFT
100m Sled push + sled drag pull
100m OH plate walk
100m Row sprint AFAP

Warm up
2 sets
KB front rack walk x 100m
Turkish half getups x 3 each arm
Hang on pullup bar 30s

Upper body
Arm complex
3 sets
DB single arm Upright row to press x10 each side
DB single arm bicep curl x 10
DB Single arm bent over row x 10 reps heavy

  • Complete all reps on the right arm then move to the left arm

Legs
3 sets
Front squats x 15 reps
30 air squats
Air bike x 90s legs only

  • The bike is 70% effort and you should be able to start the front squats within 30s of finishing the bike)

Core/ finisher
3 sets
Ab rollouts x 15
Windshield wipers x20
Soreson holdx 30s
Knee tucks on box x 20
Rest 90s

Warmup
10 min EASY movements: Row 250m 5 push ups 15 sec chin over bar hold

A. Strict press @4112; 5,5,5,3,3,; rest 2 min
B1. Single-arm half kneeling Arnold press @2112; 6-8/arm x 2, 4-6/arm x 2; rest 30 sec
B2. SA KB FR walk: 60’/arm x 4; rest 2 min – KEEP your torso jght and sustain midline, NO rotation
C1. 1-arm DB Bench Press: @2121; 6-8/arm x 3; rest 1 min
C2. Single arm ring row @2112; 6-8/arm x 3; rest 2 min
D. Not For time
50M single arm front rack walk
L sit x 45 sec
30 banded tricep kick downs, 1 sec pause at bottom
rest walk 1 min
x3

Warmup
2 rounds
200m oh plate walk
10 crossover lunge
10 cosack squats
12 seated row

3 sets (superset)
A1. Single leg RDL x 12
A2. DB Stepdown x 8
Rest 60s

3sets
B1. Single arm kettlebell situp x 10
B2. Slide board pike up x 10
B3. Landmine 180 twist x 12 total

Warmup
2 sets
15 banded pull aparts
15 standing lat pulldowns
30s R/ L side plank
10 wall/ floor scap pushups
5 Wall plank up/ down

4 sets
A1. 15s ohs 5551 tempo x 3
A2. Half kneeling bottoms up Kb press x 8 each side
A3. Chin ups x 4-8 (add weight if possible)

3sets
B1. Single arm kettlebell situp x 10
B2. Slide board pike up x 10
B3. Landmine 180 twist x 12 total

I got this exercise from a podcast by Joe DeFranco. It is a great way to improve lower body strength and agility. To perform this exercise, set up like you would for a normal Bulgarian split squat. Lower down into the bottom position and hold there for 3-5 seconds. After this, you can shoot up and return to the top of the exercise on your own, or perform this exercise even better; you can stay at the bottom for four or five seconds and wait until your coach or training partner tells you to explode up. This is a way to both develop lower body strength and improve your reaction time.

Warm up

50’ Sled drag x 2
50’ Sled push x 2
Banded shoulders
Hip mobility

Upper body
Arm complex
3 sets
DB single arm Upright row to press x10 each side
DB single arm bicep curl x 10
DB Single arm bent over row x 10 reps heavy

  • Complete all reps on the right arm then move to the left arm

Leg overload/
3 sets
Front squats x 15 reps
30 air squats
Air bike x 90s legs only

  • The bike is 70% effort and you should be able to start the front squats within 30s of finishing the bike)
  • This will also help improve muscle endurance by training the body to handle the fatigue and burn

Core/ finisher
3 sets
Ab rollouts x 15
Windshield wipers x20
Soreson holdx 30s
Knee tucks on box x 20
Rest 90s