CrossFit is a vigorous strength and conditioning program characterized by constantly varied functional movements executed at high intensity. Since 2000, CrossFit has helped thousands of dedicated athletes become stronger, faster, leaner and more agile. Dedication begets progress, but what do you do when you can’t get to your box?
You think outside the box!
Combining several camps of fitness, the Rubberbanditz mobile gym kit leverages elastic resistance to supplement or replace the equipment needed for your WOD [workout of the day]. Below is a list of Crossfit exercises to show you how to integrate Rubberbanditz: So you don’t blow your WOD.
Exercises Powered By Bands – Substituting “bandbells” for barbells, dumbbells and kettlebells
Stabilize one band under both feet and in your hands. Extend your arms up and hold the band above your head to increase resistance. Unlock your hips, drop your butt down as if to sit on a chair, and slowly squat down until your thighs are parallel to the floor. Without bouncing at the bottom, push your self up through your heels back to an upright position.
Stabilize one band under each foot with the ends close to your heels. With arms out laterally and elbows bent at 90°, push up until your arms are extended above your head.
Stabilize the band under your feet and get a shoulder width grip by your feet. Then you start the initial drive which comes from the hips, gluteal, and quadriceps muscles. Pull the band upward with the torso staying roughly at the same angle from when you set up. You should then extend your body when the barbell reaches about mid-thigh. As the band is moving upwards you should descend underneath the band and flip your wrists so your arms are almost parallel to the floor. The band will then be positioned at about shoulder height. You should be in a front squat position and then will stand up with the band.
The jerk starts at the end of a clean. You will have the band stabilized under your feet and up to shoulder height with your arms almost parallel to the floor. You should then dip and squat while straightening your arms over your head. Once this is completed straighten your legs or jump to a staggered stance for ‘Split Jerks’.
Stabilize the band under your feet and get a wide grip by your feet. Then you start the initial drive which comes from the hips, glutes, and quadriceps muscles. Pull the band upward with the torso. Extend your body when your heads cross your pelvis. Propel the hands upwards while you drop underneath the band.
Enhanced By Bands – Utilize our bands to complement your primal movements by applying resistance or offering assistance to the way your body is already moving during your crossfit exercises.
Pull up (Rings)
With your arms hanging from an overhead bar, and palms facing away from your body, squeeze your shoulders blades together and slowly pull your body up until the rings are below your chin. Works well on both bar and rings.
Place your hands shoulder-width apart and maintain your balance throughout your entire range of motion. Slowly lower your body until you descend to a 90° bend in your arms, and then push yourself back up to starting position. Place the band under knees for assistance or over shoulders for resistance.
Support your body in an inverted position by only your hands. Place palms at slightly wider than shoulder width apart. Slowly lower your body until your head touches the floor, then push yourself back up until your arms are fully extended.
Workouts – We’re also creating a number of Crossfit WODs of our own specifically designed with the bands in mind. In the Crossfit spirit, we’ve named them after the ladies of Rubberbanditz!
Gwen shows us “Shiran”, in a local park, but you can do it anywhere, any time! The workout is an AMRAP (as many rounds as possible) workout using the upper and lower body. do 10 of each as many times as you can in 12 minutes Click here more info on “Shiran”
Gwen shows us her first workout, which we named after her, an AMRAP (as many rounds as possible) Workout that is great for anyone that might be travelling or just cant get to the Crossfit gym. Here is the workout: Length: 12 Minutes 15 Resisted Jumping Jacks 10 “Kettle band” Swings 5 Resisted Pushups 10 Mountain Climbers Do as many sets as you can in the time allotted. Click here for more info on “Gwen”