This week, the continent’s top CrossFit competitors did battle in Joburg as part of the second of seven semi-finals to decide who will take to the world stage for the NOBULL CrossFit Games in Madison, Wisconsin USA. Among the warriors tackling the challenging rounds of this Box-born competition was MH cover guy Jason Smith, SA’s most successful export in the sport.
Despite being the oldest of the male competitors, Jason (38) clocked a fierce performance, racking up an impressive 596 points, with a 96-point lead over the next athlete. The display was enough to earn him a trip to the US where he will get to test his mettle against the world’s best for the fourth time in his CrossFit career.
It’s a massive result for the athlete who has been battling with injuries over the past few years. Want to forge your own podium-ready muscle? Use Jason’s band-only workout that’ll give you lower-body strength in seconds.
One-Piece Workout: Band Together for Lower-Body Strength
Dial up your lower-body muscle gains; all you need is a resistance band and you’re good to go. Start with four rounds with the band placed across your thighs, and then build up the intensity and rep ranges in future workouts once you’ve nailed your technique.
1. Bodyweight Squat
Start by placing the resistance band across your thighs, and then stand with your feet shoulder-width apart. Lower yourself into a squat with control, keeping your torso upright, the weight in your heels, and your arms straight in front of you. Don’t let your knees cave—keep pressing them out against the band resistance. Do 10 reps.
2. Jump Squat
Start in the same position as the bodyweight squat. After lowering yourself down into the squat, jump up as explosively as you can. Swing your arms to help generate power, and bring your knees towards your chest at the top of your jump—your arms extended out in front of you. Land before lowering down into another rep. Do 10 reps.
3. Mountain Climber
Start in a push-up position. Tense your core, and then pull your left knee towards your left elbow without sacrificing your form. You need to keep your back straight, core engaged and hips down and level. Switch legs for the next rep. Do 10 reps, alternating.
Step forward with your right leg, lower your left knee until it just touches the floor. Keep your torso upright at all times and your hands on your hips, and wear the resistance band just above your knees. Do 10 reps, alternating.
5. Pistol Squat
Use the same technique as the bodyweight squat with one crucial difference: extend your left leg out before you hinge at the hip and lower yourself down into a squat. The goal is to keep your front left heel from touching the floor. This is a challenging exercise, so if you can’t reach full squat depth, work on getting deeper with each workout. Do 10 reps, alternating.
6. Hollow Hold
Lay on your back with straight legs and toes pointed. Tense your core, and raise your legs towards the ceiling but keep them locked out. At the same time, raise your torso, and extend your arms out straight in front of you. Start with 30 seconds, and increase as you get stronger and more stable. Hold for 45 seconds.