Survive the Stone Age with a CrossFit champion's primal workout
Australasian CrossFit champion Khan Porter shares this workout focused on movements inspired by the Stone Age, for the release of the new video game Far Cry Primal.
This workout comprises four rounds with four movements, which Porter demonstrates in the video above.
Dead ball ground to shoulder
Squat down and pick the ball up, bringing it into your lap and then using your hips/torso to move the ball on top of your shoulders. Scale the weight as needed. If you don't have access to a dead ball, substitute this exercise with a heavy power clean instead.
Complete three reps per round, using a 50-75kg weighted dead ball.
Bear crawl
The bear crawl is a great total body exercise for strength training and improving body control. The bear crawl represents a core movement used when the Stone Age tribes would hunt.
Keeping the body low and spread out, use your hands and feet to crawl 15m before turning around and crawling back.
Complete four rounds.
Legless rope climb
The legless rope climb is great for upper body strength. Starting from the ground and working your way to the top of the rope, make sure you complete the movement using only your arms. Complete two entire rope climbs per round.
If you don't have a rope, you can substitute this with 10 strict pull ups.
Burpee box jump
This movement combines the burpee and box jump exercises, working out the lower half of the body, focusing on the quads, glutes and calf muscles in one explosive action.
Start in a standing position before dropping into a squat position with your hands on the ground. Kick your feet back, complete a push up movement and return your starting position and immediately jump on top of the box and stand up. Scale the height of the box as needed.
Repeat this 10 times per round with a 24 to 30-inch box.
Khan Porter is a professional CrossFit athlete, functional fitness coach and owner of CrossFit Play in Drummoyne, Sydney.
