For new CrossFit coaches, programming slow and controlled exercises (like bodybuilding exercises) into a CrossFit WOD can be challenging. Paul explains how it’s done and provides examples with some popular static movements like the TRX Plank.
CrossFit by definition uses hi-intensity exercises. Bodybuilding tends to be slow and controlled. A CrossFit coach runs into programming problems the moment the coach selects a time-under tension exercise like the renegade row. Why? Because faster isn’t better. But these are still good exercises to do. You should do renegade rows at a slow controlled pace. But if the workout is for time … how do your program CrossFit with slow and controlled reps? There are lots of ways actually.
Let’s start with a common mistake we see new coaches make when they try to programming bodybuilding exercises into a CrossFit Workout.
Bodybuilding CrossFit Workout from a Rookie Coach
3 Rounds for time
- 20 Pushups
- Bent Arm Hang from the bar for maximum time
- 10 Deadlifts
The problem with this workout is that hanging from the bar for maximum time, hurts your time. The workout incentivizes you to give up early. So this workout is flawed in its design. To fix the problem, we’ll first use an AMREPS workout with a fixed interval for the static movement.
CrossFit Workout 10 – AMREPS
For 10 Minutes, as many lunges as possible.
- 30 Seconds TRX Plank
- 30 Second Yoga Boat
- 1 Minute Lunges
A TRX Plank might not be a standard bodybuilding exercise, but it is certainly use by bodybuilders that want to improve their core strength.
CrossFit Workout 11 – Unbroken Reps
For 12 Minutes, as many lunges as possible.
- 60 Seconds TRX Plank
- 60 Seconds Yoga Boat
- As many unbroken Plyo Lunges as possible
Lunges are a favorite amongst bodybuilders and CrossFitters alike.
CrossFit Workout 12 – Accumulate Time
Accumulate 4 Minutes of Plank
- 30 Plyo Lunges
- Rip Trainer Stack or Side Plank
When your plank breaks, do another 30 Plyo Lunges. Keep going until you accumulate 4 total minutes of plank.
CrossFit WOD 13 – Unbroken Form for Points
For 18 Minutes
1:00 TRX Cycle Jumps
1:00 Dumbbell Renegade Rows L
1:00 TRX Hinge
1:00 Dumbbell Renegade Rows R
Count the number of the times you break form. Lowest score wins. Renegade rows — bodybuilder classic. Now CrossFitters can do them too.
Programming Workouts Conclusion
We provided you with 4 programming examples to include a bodybuilding isometric exercise in your CrossFit WODS. If you have other ideas, please share them in the comments below.