Collaboration! CrossFit Moves Every Body Builder Should Do!

Posted on Posted in Collab!, Workout

I did something cool. Really cool.

Just take a guess at what it was. Just guess go on. I’ll wait. 😊


I mean I suppose the title gives it away… But just for the sake stating the obvious- here it is:

I did my very first collaboration with someone in another fitness arena!! I know that I’m always writing about the CrossFits so I thought it would be cool to talk about some other non-CrossFitty things. And when I met Tiana Gonzalez I knew that she was the perfect woman to pop that cherry.

I know, I know. I’m excited too. This is Part 1 of a 2 Part series. Part 2 will be Tiana’s guest blog (whhaatttt!) detailing some moves in the body building arsenal that CrossFitter’s should do and why. Spoiler alert: 2 out of 3 of these moves are awesome for building a booty too! But you will have to wait until next week for that (sign-up in the sidebar to be notified when it’s posted!).

For now I’m going to tell you about the CrossFit moves every body builder should do that I showed Tiana. Enjoy!


GHD Raises

Oh how those 3 little letters mean oh -so much to every CrossFitter around the world. GHD is an acronym for “glute ham developer.” This piece of equipment is meant for working the posterior chain.

Why are they so great for bodybuilders?

They really help to build the entire posterior chain. Hamstrings are strengthened at both the knee and hip joints simultaneously. This aids in a stronger foundation for the variety of movements that they perform in their training.

For CrossFitters this helps build the power we need for heavier olympic lifts as well as squats and deadlifts.


  • Feet are in between foot pads with body facing the ground. The majority of the pad is on the middle of the quads
  • Begin with torso perpendicular to the ground (that means upright)
  • Squeeze your hamstrings, glutes and abs to lower yourself until you are parallel to the ground (that means you’re looking at it)
  • To come up, knees bend (causing them to reach downward) and toes press against foot plate- which engages the hamstrings
  • Make sure back and upper body stay straight and make sure you keep your butt squeezed
  • Watch that glute-ham tie in grow



Want to Give It a Try?

Start with 3 sets of 5-8 reps, gradually adding a few reps every time you perform the movements until you are at 3 sets of 10-12 reps.

From here add a set until you are at 5 sets of 10-12 reps.

This will definitely give you a powerful (and attractive) advantage over other athletes! !

GHD Sit-ups

For a CrossFitter these things are something we often see all of the really fit people with washboard abs doing. This is one of the ways they got there. While using only your body weight may seem like an innocent enough thing this device has known to bring even the fittest of athletes to rhabdo. So make sure you build up accordingly using the levels. In fact, if when performing a straight leg sit-up you find yourself arching your back and using an aggressive swinging motion then you aren’t quite ready for the GHD Sit-ups yet.

Why are they so great for bodybuilders?

Abs, abs, abs! Sit-ups on a GHD machine target allll of the abdominals s0 it’s a great way to work different muscles in your core with 1 movement.


  • Set-up sitting on the larger pad with your booty slightly hanging off, feet in the pads
  • The equipment should be adjusted so that you can still have a little bend in the knee
  • LEVEL 1: Start by leaning back to parallel with the floor. Then using your abs and by flexing your quads to bend your knees sit up and reach for your toes
  • LEVEL 2: Start the same except you are going to lean back just past parallel. The end goal is for your hands to touch the floor- but do this gradually! So every 2 weeks or go a little more past parallel until you’re there.
  • LEVEL 3: Alright at this point you should be able to bang out 100 GHD Sit-ups for time- no problem. Add a med ball. Start the same except this time you will be holding a medball in your hands. When you lay back and reach for the ground the medball goes overhead, making contact with the floor and then coming up to touch your toes.





Want to Give It a Try?

There are several ways you can do this. If you are new to GHD Sit-ups first start by doing 3 sets of 10 only to parallel. From there try 3 sets of 15. Working your way up to 3 sets of 25. Once you are here go back to those 3 sets of 10 only this time reach back a little further. Repeat the same suggested rep scheme.

If you already use the device then try completing a set for time. Maybe 50 to start. If all feels well in the next few days perhaps next week you try 75, and then maybe 100. This will give you a good benchmark for yourself. Another thing you can do is complete 4 sets of 25 to get a good core workout in. And of course if that is too easy for you then you can always add a medball.

The Assault Bike

I think we can all agree that this name creates a love/hate (OK mostly hate) feeling for anyone who has ever used it. It’s intense, it makes your lungs and legs burn, but man did you get an awesome workout.

Why is it so great for bodybuilders?

More cardio, less time! This is a great device for HIIT (high intensity interval training). Instead of spending hours on the bike or treadmill a quick workout on this will burn calories and get your heart rate up without losing all those precious gains you worked so hard for!


  • Make sure that your seat is adjusted so that you can fully extend your legs against the peddles, and so that you can reach the handles.
  • When it’s time to boogie then make sure you are breathing consistently.
  • Aside from that you want to fully extend your legs to get the most power output (and so that your quads don’t burn out).
  • And lastly make sure you are using the push and pull with your arms.

Want to Give It a Try?

You brave soul. OK so a quick and effective workout is TABATA- :20 of work, :10 of rest for 8 rounds. Try this and see how many calories you get.

You can also do max effort sprints. Try going as hard as you can (watch your RPMs on the screen for this) for :30 and then rest for 2:00. Do this for 6 sets and note your calories.

Another thing you can do are calories for time. Set a goal (50 is a good standard) and see how fast you can get there.

Remember your calories and time on all of these so that you can track your progress when you repeat these later!



And there you have it! Great CrossFit moves for body builders. I hope that you find them beneficial as well!

If you have any questions please feel free to just ask! Would you like to try these moves (or others) but would feel more comfortable with a coach there? Contact me so I can help you reach your goal!


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