Part 1 yesterday began this introduction to the world of CrossFit. Here are more typical exercises found in this workout phenomenon.

There are numerous benefits of CrossFit if you commit to the exercises involved and always remain mindful of correct form and technique. Let’s look at some more…

Presses

Presses are fantastic for targeting and toning your upper body. They will engage your arms, shoulders, back, and, depending on what level you are on, your legs. As with squats, there are three levels of press.

Level 1 – Shoulder Press:

Stand with your feet hip-width apart and eyes looking forward.
Rest the bar across the front of your shoulders, gripping it slightly wider than shoulder width.
Use a hook grip to secure your hands around the bar. (Hook Grip: Cross your middle finger and index finger over your thumb).
Press the bar upwards.
As the bar moves straight up, only your head should move back to allow the bar to travel in front of your face.
At the top of the movement, your arms should be fully extended above your head with elbows locked.
Follow the same line to lower the bar back to the starting position.

Level 2 – Push Press:
Hold the bar in the same position as for a shoulder press
Keep your torso upright and your core engaged, and slightly lower your body by bending your knees.
Explosively straighten your knees and use the momentum in the movement to press the bar above your head.
Arms should be fully extended with locked elbows at the top of the movement.
Lower the bar back to starting position.

Level 3 – Push Jerk:
Hold the bar in the same position as for a shoulder press.
Lower your body into a quarter-squat position.
Perform a vertical jump.
When you are in the air, press the bar above your head.
Land with your feet in the exact same spot they took off from and with a slight bend in your knees.
Finish the movement by fully extending your hips and knees.
Return the bar to your shoulders.

 

cross-fit-workouts-fran-murph

Lifts

The three progressive lifts in CrossFit engage your entire body. These full body movements allow you to make the most out of any workout. If you are short on time, incorporate these exercises into your routine to torch calories and burn muscle.

Level 1 – Deadlift:
Place the bar in front of you and stand with your feet hip-width apart.
Bend forward at the hips, bending your knees slightly, and grip the bar at a point that is wider than hip-width.
The bar should be in contact with your shins and your shoulders should be slightly ahead of it.
Keep a flat back as you lower your glutes and pull up on the bar (arms should not bend).
Straighten your back and legs while lifting the bar in a vertical line up your body.
When the bar passes your knees, fully extend your hips forward.

Level 2 – Sumo Deadlift High Pull:
Use a wide stance for this movement.
With your hands narrowly apart (about two fist-widths), grip the barbell in front of you with your palms facing down.
Keep your arms straight and chest up while you slightly bend your knees into a quarter-squat.
Explosively stand up and shrug your shoulders, pulling the bar up in a vertical line.
By the time your hips are fully extended, your elbows should be above the bar pointing up and your hands should be aligned with your shoulders.
Slowly lower the bar back to the ground by reversing this movement to complete the repetition.

Level 3 – Medicine Ball Clean:
Swap out the barbell for a medicine ball.
Squat down over the ball.
Keep your chest up and gaze ahead.
Keep your arms straight and grab the ball on opposite sides.
Explode up, shrug your shoulders, and slip your body under the ball so that it lands in front of your face.
Catch the ball at the bottom of a front squat with your hips below your knee joints.
Complete the movement by standing up with your arms remaining bent, and the ball in front of your face.

WOD are you talking about?

It’s no secret that CrossFit has a lingo of its own. If you’ve ever heard someone talking about CrossFit, you might wonder what language they are speaking and why they hate their friends Josh and Nancy so much.

While they might be talking about a person, it is more likely your CrossFit friends are discussing a tough workout they just did. Each WOD (Workout of the Day) is given a name. WODs are usually named after women (in the same way storms are because they are so intense they leave you feeling like you were hit by a hurricane) or after fallen war heroes.

Six Benefits of CrossFit

CrossFit is a tough workout, you can’t deny that. But, if you are willing to take a shot and get your sweat on, you will reap the rewards. Here are just a few of the many benefits CrossFit will have on your health and life.

6-benefits-cross-fit

 

What next?

The best thing to do if you are considering joining a CrossFit gym is to stop by and check one out. They have certified coaches on site who will be more than willing to answer your questions and put your fears to rest. The benefits of CrossFit are tremendous, give it a go.

Who knows, you could be the next breakout star at the CrossFit Games!

 

Article supplied by eReplacementParts – www.ereplacementparts.com

Also published here – guide to CrossFit

 

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