CrossFit Republic – CrossFit

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Why Bodybuilding Movements Benefit CrossFit Athletes

CrossFit and bodybuilding may seem like two distinct training styles, but when combined, they create a powerful duo that enhances both strength and performance. CrossFit workouts often focus on high-intensity, functional movements that improve endurance, stamina, and agility. However, adding bodybuilding movements into your routine can help build muscle mass, correct imbalances, and boost overall strength—leading to better CrossFit performance.

Bodybuilding exercises target specific muscles with more isolation and focus, which is a great complement to the compound, full-body movements CrossFit is known for. Here’s why integrating bodybuilding into your CrossFit regimen can take your training to the next level.

Better Recovery : Bodybuilding exercises can be done with lighter weights and higher reps, serving as an excellent form of active recovery while still providing muscle stimulus.

Improved Strength and Power : Building muscle through bodybuilding techniques helps you lift heavier weights, increasing your strength during key CrossFit lifts like deadlifts, squats, and Olympic lifts.

Balanced Muscle Development : CrossFit’s high-rep, high-intensity approach can sometimes leave weaker muscles behind. Bodybuilding addresses these imbalances by targeting specific muscle groups, creating more symmetry.

Injury Prevention : By isolating certain muscle groups and improving strength in stabilizers, you’re better equipped to handle the explosive and dynamic movements in CrossFit, reducing the risk of injury.

Increased Endurance : A stronger body is a more resilient body. Increased muscle endurance translates into better performance in high-rep workouts, longer WODs, and faster recovery between workouts.

Daily Bodybuilding Bro-Sesh – 32 Minutes (4 Rounds for weight)

0 – 8 Minutes: 4 Sets of 10 – 12 Double Dumbbell Bench Press (Log both dumbbells of last set)

8 – 16 Minutes: 4 Sets of 10 – 12 Double Dumbbell Chest Flys (Log both dumbbells of last set)

16 – 24 Minutes: 4 Sets of 10 – 12 Single Dumbbell Overhead Tricep Extensions (Log dumbbell of last set)

24 -32 Minutes: 4 Sets of 10 – 12 Alternating Double Dumbbell Bicep Curls (Log both dumbbells of last set)

Endurance W.O.D. – 30 Minutes (10 Rounds for time)

10 Sets for Time of…

250/200 Meter Row

– Rest 1:00 between sets.

Score Total Time

Beginner: 150/100 Meter Row

Intended Stimulus

Each set in 1:15 or less.

Rowing sprints at 90-95%+ relative intensity.

Rest 1:00 between sets.