Fit Bomb Dumbell or Kettlebell (2 moves, 1 killer WOD)
CrossFit is a great way to make you more functional as an athlete (and in general) and can also get you in the best shape of your life with its constantly varied, high-intensity WODs. Two moves that do this best are the Thruster and the Renegade row.
In one movement they can move a large load an insanely long distance and very quickly. It's a full-body move with emphasis placed on the quads, glutes, core, and shoulders. One great feature of the thruster is that you can perform it with many different pieces of equipment — for instance, kettlebells and dumbbells work just as well as the barbell variation prescribed in the ever so famous and loved or perhaps hated, Fran benchmark workout.
If the ab’s only function was to pull the hips toward the ribs, doing crunches and situps would have flattened tummies long ago. Sadly, this is not the case. Your abs are multitaskers; Rotation, anti-rotation, extension, anti extension, flexion, anti flexion are all part of their job. To help you move. To stop you from moving. That's why we need a multi tasking exercise that can train for all of this.
Enter the Renegade Row. Unlike bodyweight ab exercises the row allows you to add weight - more weight equals more instability, more muscle, more strength, and more badassery. It's a plank. It's a row. It's a plank and a row, and, it will work your chest, biceps, shoulders, core, glutes etc...It's a multi-tasking workout that will flatten your stomach, sculpt your shoulders, back, glutes and obliques, leaving almost no body part untouched. It's simply a full-body toning workout...period!
NOW ADD THESE TWO MOVES TOGETHER!
Thruster
Renegade Row
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| Use Kettlebells or dumbbells |
The thruster is essentially a squat and a press all mixed up to form one miserable move. Everybody hates thrusters but if your goal is fitness, Thrusters are great!
In one movement they can move a large load an insanely long distance and very quickly. It's a full-body move with emphasis placed on the quads, glutes, core, and shoulders. One great feature of the thruster is that you can perform it with many different pieces of equipment — for instance, kettlebells and dumbbells work just as well as the barbell variation prescribed in the ever so famous and loved or perhaps hated, Fran benchmark workout.
Apart from having a bad ass name, the Renegade Row is a dynamic plank. Hold the plank and pull a weight up by your side without flopping to the side. Simple.
Enter the Renegade Row. Unlike bodyweight ab exercises the row allows you to add weight - more weight equals more instability, more muscle, more strength, and more badassery. It's a plank. It's a row. It's a plank and a row, and, it will work your chest, biceps, shoulders, core, glutes etc...It's a multi-tasking workout that will flatten your stomach, sculpt your shoulders, back, glutes and obliques, leaving almost no body part untouched. It's simply a full-body toning workout...period!
NOW ADD THESE TWO MOVES TOGETHER!
3 or 5 Rounds
5-10-15Thruster
Renegade Row
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