Crossfit is exactly what it sounds like — a high-intensity collection of exercises designed to mimic motions humans utilize in everyday life — such as pulling, lifting, stepping, and jumping. Drawing inspiration from a variety of exercise backgrounds, Crossfit is a great fit for folks that are already in moderate shape. However, many of the exercises can be modified to accommodate people of any fitness level.
The environment and price tag that comes with a Crossfit membership isn’t for everyone. But there is no arguing that the results that come from cross-functional movements. So we’ve compiled a list of Crossfit exercises you can try at the gym.
Burpees
A staple of Crossfit (and everyone’s love-to-hate dynamic exercise) is a combination of cardio, strength building, and endurance. And the best news is? You only need your body and some motivation to do burpees.
Start in a standing position. Then drop down, kick your feet back, and explode back up to a standing position. Remember that you should be engaging your core throughout the exercise. For an added challenge, drop to a push up in position C.
Sprinter Step Up and Box Jumps
The use of boxes as a tool feature predominantly in Crossfit workouts. You can gain the same effect by using plyometric steps available at the gym. To target your glutes, build your step to just under your knee height. As you become more advanced, you can increase the height. Be sure your base is sturdy before beginning the exercise.
Here’s how to complete a Sprinter Step Up: Place one foot on top of the step, then pull yourself up onto the step without using the the foot on the floor to push upward. You want all of your power to come through the leg that’s planted on the step. As your rise your non-planted foot, pull your knee up toward your chest. Then bring your leg down to the starting position in a controlled movement. Repeat this process with the same leg for 10-15 reps before switching.
To really target your glutes, you can try a traditional Crossfit box jump. Stand with your feet about shoulder-width apart. Then drop into a semi-squat. While pushing your power through your feet to the floor, extend your arms upward and jump onto the box. Try to land as quietly on the box as possible. Think cat-like thoughts: the quieter your feet land on the box, the more control you have over your body.
Alternating Superman
To target your hard-to-reach lower back, try the alternating superman exercise. Lie on your stomach with your arms extended forward in front of you, about shoulder-width apart. Your legs should be fully extended behind you with your toes planted on the ground. Raise your left arm and right leg off the floor, holding them as far off the ground as you can while keeping your limbs straight. Keep the position for a second or two. Then alternate with your other arm and leg. Avoid rotating your torso. Repeat for 20-25 reps.
Power Clean Variation with Dumbbells
The power clean involves all of the lower extremity muscle groups. Begin by holding a pair of light-moderate weight dumbbells with your palms facing your body. Move into a squat position with your arms down and weight back on your heels. Explode upwards out of the squat position pushing your hips forward and straightening your torso. As you rise from the squat position pull the dumbbells upward toward your shoulders, keeping them close to your body and turning your wrists so your palms are facing each other. Keep your legs soft and avoid locking out your legs at the top of the movement. Finish the movement by pressing the dumbbells overhead and return them to the starting position.
Looking for more?
Check out our free downloadable workout blueprints for more step-by-step guides. If your goal is to gain muscle or vary your routine, work with one our professional personal trainers today. They can show you exactly how to complete these Crossfit-inspired moves. Best of all, you can get started with Personal Training for FREE. Just click here to get started.
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