The Most Powerful CrossFit Exercises
CrossFit is more of a training ideology than a special never-seen-before training program. When you start a CrossFit routine, you absolutely know that you are going to be gasping for breath and your heart is going to be pounding in your ears. You will sweat buckets and the entire experience will not be a very fun one.
CrossFit is all about speed and doing the specific resistance and cardio exercises in the shortest possible time. When you do this, your metabolic rate gets a boost and an excess post-exercise oxygen consumption situation is created in your body. That means you will be burning calories at an accelerated rate for 12 to 14 hours after the workout is over.
If you’re overweight or trying to shed the excess kilos, you will watch your fat melt off much faster with CrossFit than traditional cardio or resistance training. The intensity of CrossFit makes all the difference. It is tough but it delivers results.
CrossFit uses exercises that many people are aware of. There is nothing unique or special about the exercises in CrossFit. This is not Aikido or Kung Fu with unique techniques and stances.
CrossFit uses good ol’ exercises such as squats, box jumps, push-ups, pull-ups, etc. to get the job done. Like Leonardo da Vinci said, “Simplicity is the ultimate sophistication.”
CrossFit is simple to follow but very difficult to execute. For starters, you should be aware of the exercises in most CrossFit programs. Besides the exercises mentioned above, there are sit-ups, lunges, deadlifts, burpees, kettlebell snatches, rowing, sprints and much more.
Depending on the gym you join, these are some of the exercises that you can expect to be doing. None of them are really that difficult to do. However, when doing the reps fast and with minimal rest, the entire session can become a bit torturous.
You will be in some discomfort because your body is being pushed to the limits. Yet, you must persevere because that’s what CrossFit is all about. Pushing yourself to your limits is the CrossFit mantra.
CrossFit exercises can be classified into two categories; namely cardio or resistance training. Sprints and rowing can be considered as cardio. Squats, snatches and push-ups are resistance training. When you execute the resistance training exercises fast, the entire workout takes on a cardio nature while still working the muscles. This is what makes the CrossFit program so effective.
The two-pronged approach to fitness will get you ripped and fit in the shortest possible time. You will be burning fat and retaining precious muscle. Many people actually gain some muscle by doing CrossFit. You should bear in mind though that despite the fact that CrossFit is so powerful, if you’re striving for the physique of a bodybuilder, CrossFit may NOT be the program for you.
Building massive muscles requires lots of resistance training and just one or two sessions of slow cardio a week. You do not want to be burning off precious muscle with an intensive CrossFit program. So, choose the training that fits in with your goals.
Here are some of the most popular CrossFit exercises that you can do:
- Box jumps
- The clean
- Back squats
- Front squats
- Deadlifts
- The snatch
- Split jerks
- Lunges
- Push-ups
- Pull-ups
- Jump rope
- Wall ball
- Overhead kettlebell swings
- Rope climb
- Rowing
- Burpees
- Sit-ups
- Jumping squats
- Pistol squats
- Planks (front and side)
- Mountain climbers
You can either do CrossFit in a class at a gym or in the privacy of your own home. There are pros and cons to each. At the gym, you have peer support and motivation and there’s also an instructor to keep an eye on your technique and form. At home, it’s convenient and you have privacy but you do not have guided instruction. So, you’ll have to decide for yourself what your preference is.
It really doesn’t matter where you decide to do CrossFit, as long as you stick with the program for at least 90 days so that your body has time to adapt and get stronger and healthier. Within 90 days, the results will be so amazing that you will always look forward to your CrossFit workouts.
