Crossfit workouts, also knows as WODs have a high impact on the cardiovascular system. That being said they can also increase your strength and abdominal muscles depending on the movement assigned. For those looking for exercises and information on core exercises to improve general fitness then this is the article for you.
Crossfit athletes have a lot of movements that they need to master, so adding in accessory work can be difficult. However having a strong core musculature is one of the keys too long term success to performance and longevity in Crossfit. Sometime moving away from from the high intensity work to build a solid foundation is the best way forward, especially for people just coming into the sport.
Gymnastic is a key component of the sport of Crossfit, and the core musculature is absolutely essential for high performance metrics here. With emphasis on the anterior core for most of the movements in CrossFit, it’s important to progress this movement pattern outside of HIIT/ WOD’s.
The mixture of movements involved in CrossFit can put a huge strain on the body, especially if physically your body cannot keep up with the pressure the sport puts on your body. Having a strong and robust core can prevent the sport having such a rough time on your body. This is linked to movement quality and movement breakdown under fatigue, when you have a strong core, this is far less likely to happen.
Weightlifting requires extremely high levels of core stability, to catch a heavy weight in the bottom of a squat is one of the toughest aspects of the sport. Establishing a strong core in conjunction with strong movement patterns will enable you to increase your lifts while maintaining excellent movement patterns.
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Adding core work into the end of your strength or metcon sessions can be a really great way to ensure you’re progressing your core musculature. Maybe this is just 1-2 times a week, even this amount could have a big impact.
Doing low intensity cardiovascular once per week is a great way to progress your aerobic base, using the ergs is one of the most popular ways to achieve this. These long erg sessions can easily have both core work and technique work integrated into them. This is an excellent way to kill two birds with one stone, an essential skill for people wanting to excel in Crossfit while getting adequate recovery.
Using a mixture of both sport specific skills like ring muscle ups or kipping pull ups specific training progressions can have a progressive impact on core strength. But in conjunction with that working on non-sport specific forms of training can be very beneficial. Take the Half Kneeling KB Windmill, this is excellent for getting into the transverse plane and improving rotation strength, this is never going to show up in CF competition, but will still be extremely beneficial to those trying to excel at the sport. Also adding more sport specific core work like heavy carries can be a great way to get extra core work, remember though to keep the movements very clean, there needs to be a clear distinction between competition and training, so maintaining movement quality on heavy carries will be very important.
By training the core musculature consistently, using a variety of movement patterns and methods. This can be done both using accessory work, gymnastics work and strength training, all three will have an impact on the core musculature.
The same way that you can get them, doing consistent physical training that allows them to improve the core musculature whilst having a relatively low body fat.
Probably because they are required to be extremely strong, whilst having low body fat, so they can lift both heavy weights, perform complex gymnastic movements and run long distances.
If you enjoyed this resource you can find more below, or try Programme, a fitness app that plans every workout for you based on your progress, equipment and lifestyle. This resource was written by Sean Richard Klein. Sean has thousands of hours of coaching experience and a BSc in Sports Science with Management from Loughborough University. He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio.