Balancing Imbalances – by Coach Dan

If you came in to class last Monday I’m sure once you got to round 3 of those Kettlebell lunges you thought “Why is this side so much harder than the other?!” The good news is you’re not alone, and the current training cycle will help hone in on some of those weaknesses to even things out a bit more.

Not one person is perfectly balanced when it comes to their body. Unless you’re ambidextrous, you’ve been dominating with one hand and/or leg for pretty much all of your life. If you take a second to think about it there are probably some specific positions you favor for hours of your life – sleeping on your side, leaning on one elbow in that office chair, putting a bit more weight on one leg than the other.

Although the heavy hitting, hard and fast workouts are the sexiest ones, unilateral strength work is where the money is! This will help correct the imbalances in your movement and help stabilise your positions so that you don’t tweak that hip or shoulder as often 😉 Coming from someone that has had recurring issues, taking it lighter to work on some asymmetric stability work has helped me go through a normal day without pain, and I’ve come back even stronger in my lifts since taking some time to slow down and re-group.

If you commit to these parts on your strength days, you will find a noticeable improvement in your ability to maintain your strength and endurance through those savage IWT days by week 6! 😛


A) Skill
Rope Climbs
Toes to bar

B) For Time , 2 Rounds of:
8 Rope Climbs
40 Toes to bar


Classic CrossFit

A) Back Squats
5×3 Building to a heavy 3 for the day
20 Russian Twists between sets

B) Build to heaviest complex possible of :
1 Lunge per leg
1 Squat
1 Reverse Lunge per leg
1 Step Up Per leg

Use KBs , DBs or Sandbags

C) Midline Work 3-5 Sets
Nordic Curls 5 Reps
30 Second Plank (Weighted)


EMOM x 4min.
15/12 Cal Row
1min. Rest
EMOM x 4min.
15/12 Cal Bike

EMOM x 10min.
Odd: 14 Cossack KB Squats
Even: Max Push-Ups in 40sec.

For Time: (Time CAP: 10min.)
50 Goblet Squats 24/16kg
40 russian kb swings 24/16kg
30 Sandbag over shoulder
20 burpees
200 meter run

*2min. REST after each section*


A) Shoulder Press
5×3 Building to a heavy 3 for the day

B) 2-4 Sets of
10/10 Single arm DB Bench press
5/5 DB Push Ups

C) 10 Minute AMRAP:
Rig to window Walking lunge (KB Or Sandbag)
10 Ring rows (Weighted if needed)


Classic CrossFit

A) Deadlift

Build to a moderately heavy 5, add weight pull 4 reps and add again for a set of 3.

B) 21-15-9
Pull Ups
KB Cleans 24/16kg
KB Front Squats 24/16kg


12 Days Style WOD
1 (100m) Sprint
2 Wall Walks
3 DB Lunges (each leg)22/16kg
4 DB Thrusters 22/16kg
5 Burpees
6 Bent over DB Row 22/16kg
7 KB Swings 24/16kg
8 KB Goblet Squats 24/16kg
9 Weighted Sit ups
10 Wall Balls 9/6kg
11 Cal Bike/Ski
12 Cal Row


A) 4 Rounds of :
1min. of Push Press with 50% of your 1RM
1minute of Max Burpees over the bar
Rest 2min.

Rest 5 minutes between A – B

B) For Time:
DB Snatch (alternating) 32/22kg
Run 200m


Team WOD

For Time:
2 Rounds:
50 Cal Row/Bike/Ski
25 Snatches 60/40kg

2 Rounds:
400m Run (100m intervals)
25 Clean and Jerks 60/40kg

2 Rounds:
50 Cal Bike/Row/Ski (do something else from first bit)
25 Thrusters 60/40kg

*No rest between sections. Only 1 person works at a time. Teams of 2
Time cap 35 Mins