CrossFit Workouts For Cyclists | LIMBC Malaysia 2015

Langkawi International Mountain Bike Challenge 2015

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CrossFit Workouts For Cyclists

0 Comments 📁 Info 🕔05.June 2014
CrossFit Workouts For Cyclists

CrossFit is intense gym based programs that can boost up your endurance, strenght, flexibility, stamina, speed, coordination and accuracy. All these things does have its benefit for a cyclists and MTB racers.

Moreover, this exercise can help you to identify and correct muscle imbalances caused by long hours in the saddle.

There is no doubt that you can actually produced more power, recover quicker with CrossFit, but you have to master the basic movements.

SQUAT

squat

  • Stand under a squat bar in a weight rack.
  • Position your feet under the bar, just wider than shoulder width, toes turned slightly outward. Grab the bar and disengage it from the rack by stepping backward.
  • Bend your knees and lower into a squat. Keep your eyes facing forward, your back straight, and your feet flat. Return to start position. Do three sets of ten reps.

PISTOL SQUAT

crossfit

  • Stand on one leg, extend your arms and other leg in front of you. If necessary, place one hand on a wall for balance.
  • Squat as far as possible, keeping your elevated leg off the floor.
  • Keep your spine straight and supporting knee and foot pointed forward. Rise back to the starting position. Do three sets of six reps with each leg.

DEADLIFT

deadlift

  • Stand with your feet flat beneath a barbell.
  • Squat down and grab the bar with your hands shoulder-width apart or slightly wider.
  • Use an overhand or alternated which is one hand over and one hand under. Grip and lift the bar by extending your legs.
  • Pull your shoulders back once your legs are fully extended. Reverse these steps to lower the weight. Do three sets of eight reps.

Here is some video example of the basic movements :

 

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