Rocked To Your Core – Coach Misty

Having a strong core is vital for almost all exercises in CrossFit, and pretty vital in life in general. It will help to prevent injury, protect your spine, improve posture and stabilise lifts and movement.

I’m pretty sure at some point in class you have heard a coach say “keep that midline tight”, or “pull that rib cage down, squeeze your butt”, “Stay tight etc. etc., so I thought I would give you a little more background why this gets shouted at you so often 🙂

When your coaches say “midline” we mean your ENTIRE torso. (Yes not just your ab muscles). Your core is the group of muscles that controls your pelvis and spine stability.

To build a strong midline, you are also relying on your muscles in your hips, glutes, hamstrings and back. Having a stable midline or “midline stability” refers to your body’s capacity to maintain a neutral spine (gone full CrossFit on you) under load aaaaaand through a full range of motion.

You are strengthening your midline constantly in class, and no this isn’t from any specific midline work but every time you squat, press, deadlift, clean, snatch or overhead squat, kettlebell swing etc. and maintain a neutral spine, you are strengthening your midline. When you handstand, dip, pull-up or push-up, you hold a “hollow body”, which is strengthening that midline.

Better midline stability creates better movement control. So not only does it help prevent injury, it helps you become more badass and when you drop into that squat snatch, you are able to handle the load that hits your body without collapsing.

Core strength is not a six-pack. The reality is, healthy or not, anyone’s stomach muscles can be visible if their body fat is low enough. Low body fat can be achieved with a healthy diet. But abs don’t mean you have a stable midline, nor does it mean you are in any way strong. (Yeah it just looks cool 🙂 )

So when you want to work on your “midline”, don’t just start with abmat sit ups, but think of what movements you could do that are transferable to other movements in CrossFit.

I.e. Dead bugs, great for core strength (especially lower back) and that movement pattern is transferable to a STOH movement for example. I.e. keeping your rib cage down, not overextending.

Hollow holds or rocks: transferable to most gymnastics movements

L-sits: working those hip flexors as well as your entire torso, can add value not only to your gymnastics movements but also keeping tension in all lifting situations.

Planks, side planks: Will get that back, butt and obliques working to assist in all CrossFit movements and life in general☺

Let’s get that midline super strong so that we can get more PBs on that board and prolong your life in general 🙂 For that 6 pack, contact Sinead @Feed.Fuel.Perform to get your diet sorted 🙂


A) 20min. EMOM:
Minute 1:
2 Clean and Jerk
Minute 2: 15 Wall Balls 9/6kg

After 10min. switch to only 1 Clean and jerk
*Power or Squat
*Climb as needed to hit something heavy. Touch and go or singles are fine.
*Start at 50-55% range and take your time warming up. Really focus on GOOD QUALITY reps. Be FAST and efficient.

B) 2 Rounds For Time:
50 Push Jerks 40/30kg
25 Toes-To-Bar

*EMOM complete 4 Burpees!
*Start with Burpees


Classic CrossFit

A) Shoulder Work
5 Sets of:
8 Arnold Press
12 front plate raise
*rest as required

B) 200m run
50 box jumps 24/20
200m run
50 Goblet Squats 24/16kg
200m run
50 pull ups
200m run
50 alt DB Snatch 22/16kg
200m run


1 Round:

1000m Row
50 Barbell Thrusters 20/15kg
30 Pull-Ups

100 Ball Slams

1000m Run (800m + 200m)
50 Barbell Overhead Squats 20/15kg
30 Pull-Ups

*Finish anything early and that’s your rest. Nothing should take all the way until the time cap however.

*Stop if you don’t get at least 90sec. of rest. You’re going to need it to do well on each section.


Classic CrossFit

A) Snatch
12 Minutes To build to a heavy 3
(Drop and go)

B) 3 Position Power snatch
@65-75% of above, 5 sets

C) 21-15-9
Calories of Choice

Classic – Pull Ups
Strength – Strict as long as possible before switching to kipping Chest to bar or normal pull ups for every set
Skill – 9-7-5 Muscle Ups


Classic CrossFit

A) Squat Complex
5 Sets: 1 Front Squat + 2 Back Squats
@85 – 95% of Front Squat
5 Ring Push Ups @ 32X1 Tempo, wtd if possible

B) For time!
30 Clusters

Classic – 70/47.5kg
Strength – Increase weight every 10 reps
AKA 10 @60/40, 10 @70/47.5 and 10 @80/55kg


4 Rounds:

200m Row
15 American KB Swings 24/16kg
200m Run with the KB

8 Rounds:

10/7 Cal Assault Bike
10 KB Deadlifts 32/24kg

Tabata Ball Slams (4min.)
immediately into;
Tabata Russian Twist with 5lb plate (4min.)
immediately into;
Plank (2min.)


Classic CrossFit

A) Bench Press
Build to a heavby set of 10
Drop to 85% and complete 2 more sets

B) For Time:
30/25 Cal Bike/Ski
30 Power Cleans 60/40kg
-3 min rest
20/16 Cal Bike/Ski
20 Power Cleans 60/40kg
-2 min rest
10/7 Cal Bike/Ski
10 Power Cleans 60/40kg


10min. Running Clock…
100 Cal Assault Bike
50 Toes-To-Bar
25 Deadlifts 100/70kg*
Max Muscle-Ups in the remaining time

Rest 3min. After Each Round

*Round 2: 125/85kg
*Round 3: 140/92.5kg

– Ladies: 75 Cal Bike
Did a ton of Muscle Ups already?
Still working on them? Choose something gymnastic-ky you and your partner are feeling!
HSPU/ Toes to Bar/ Pull Ups or throw in max rep Double Unders in your pair for some extra calories later on in the day 😛