Every about the CrossFit-bodybuilding hybrid training program to build a better body

Every about the CrossFit-bodybuilding hybrid training program to build a better body
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BODYBUILDING MAKES YOU big and strong. CrossFit builds power, agility, and endurance.

Now, imagine what you would get if you combined the two, taking the multitude of CrossFit techniques used to maximize athleticism and added to them the old, reliable exercises bodybuilders employ to maximize aesthetics?

The answer: This hybrid program, which promises to get you into the best condition of your life—big, lean, and unbelievably powerful—in just four weeks flat.

LEGS WORKOUTS

The savage 5-move ‘bear complex’

This vicious CrossFit-inspired routine is the ultimate feat of fitness.

How it works

Four times a week you’ll train with mainly CrossFit moves, which make you faster, more explosive, and more athletic overall. You’ll also time your workouts just like they’re CrossFit WODs. When you repeat the sessions, try to beat those times; that way, you’ll be competing with yourself for better gains, just as CrossFitters do (the aspect of CrossFit people seem to love most).

In two other weekly workouts, you’ll do familiar exercises like bench presses and rows, which build muscle in a way CrossFit moves can’t, and round out your physique.

Directions

There are four workout days you will use to train six days per week. Perform Day I’s workout on Monday and Thursday; Day II’s routine on Tuesday and Friday; Day III on Wednesday; Day IV on Saturday.

When you repeat each workout later in the week, make this change: Take no rest after each round of exercises and time the workout. Each time you repeat it on these days, try to beat that time.

Exercises marked with a letter (“A,” “B,” and so on) are performed sequentially; do the lettered exercises as supersets, completing all prescribed supersets before moving on to the next exercise.

DAY I

Chest, legs, and abs

1A. SQUAT CLEAN

Sets: 5 Reps: 6 Rest: 0 sec. How to

1B. PIKE PUSHUP

Sets: 5 Reps: 5 Rest: 0 sec. How to

1C. DOUBLE KETTLEBELL SQUAT TO CARRY

Sets: 5 Reps: 10, 40 Rest: 0 sec. How to

1D. PUSH PRESS

Sets: 5 Reps: 8 Rest: 0 sec. How to

1E. HANGING KNEE-UP

Sets: 5 Reps: 10 Rest: 60 sec. How to

DAY II

Total-body muscle burn

1A. POWER SNATCH FROM HANG

Sets: 5 Reps: 6 Rest: 0 sec. How to

1B. RENEGADE ROW

Sets: 5 Reps: 10 (each side) Rest: 0 sec. How to

1C. BROAD JUMP

Sets: 5 Reps: 6 Rest: 0 sec. How to

1D. NEUTRAL-GRIP PULLUP

Sets: 5 Reps: As many as possible Rest: 0 sec. How to

1E. SINGLE-LEG HIP EXTENSIONSets: 5 Reps: 15 Rest: 60 sec. How to

DAY III

Build upper-body mass

1A. INCLINE DUMBBELL PRESS

Sets: 4 Reps: 8 Rest: 30 sec. How to1B. DUMBBELL BENCH PRESS

Sets: 4 Reps: 8 Rest: 30 sec. How to

1C. DECLINE PUSHUP

Sets: 4 Reps: 8 Rest: 30 sec. How to

2A. BENTOVER LATERAL RAISE

Sets: 3 Reps: 10 Rest: 30 sec. How to

2B. LATERAL RAISE

Sets: 3 Reps: 10 Rest: 30 sec. How to

3A. EZ-CURL SKULL CRUSHER

Sets: 3 Reps: 10 Rest: 30 sec. How to

3B. DIP

Sets: 3 Reps: 10 Rest: 30 sec. How to

DAY IV

Back, biceps, and legs

1A. CHEST-SUPPORTED ROW

Sets: 4 Reps: 10 Rest: 30 sec. How to

1B. UNDERHAND-GRIP PULLDOWN

Sets: 4 Reps: 10 Rest: 30 sec. How to

1C. STRAIGHT-ARM PULLDOWN

Sets: 4 Reps: 10 Rest: 30 sec. How to

2. DEADLIFT

Sets: 4 Reps: 20 Rest: 30 sec. How to

3A. STRAIGHT-BAR CURL

Sets: 4 Reps: 8 Rest: 30 sec. How to

3B. INCLINE HAMMER CURL

Sets: 4 Reps: 8 Rest: 30 sec. How to

 


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