WEIGHT PLATE GOOD MORNINGS
“By altering the type of load you use in weighted exercises you will start to experience subtle differences in how your muscles are worked. Simply taking a weight plate instead of a barbell will distribute weight differently. Changing load type is a useful tool in the design of training to keep the stimulus changing while honoring the same motor patterns that have classically worked. Often times a new stimulus is needed to keep the brain engaged and to keep athletes from pushing themselves too far in a typical loading pattern.”
WEIGHT PLATE GOOD MORNING HOLD
“Isometric contractions are a big part of the FBB methodology and finding new ways to use positions and holds in warm ups is something we are constantly looking to develop. The Good Morning Isometric is a perfect way to prep the posterior chain and also work on bending endurance.”
LEG STRENGTH AND MOBILITY
Without strong legs you will fail as a CrossFit athlete.
SINGLE ARM KETTLEBELL FRONT RACK BOX SQUATS
“The Box Squat is a great tool in training design for a few reasons.
1. Help athletes learn how to properly use their posterior chain. Use your quads too much in your squat? The box can be a great kinesthtic tool to get you to use your glutes and hamstrings more by sitting back.
2. Have knee pain in deep flexion? Use the box to limit range of motion and still work hip, glute, and quad strength to support your recovery from injury, or avoid it all together.
✔️Try out various loading positions like the SA KB Rack to get some unilateral stimulus out of this double leg variation of the squat.”