Crossfit workouts are the easiest and shortest route to reach perfect fitness. Says who? Says most of the proponents of CrossFit. It pushes your limits, gets you onto fit mode and turns you into a warrior of sorts! What, a warrior? Yes, Crossfit makes a warrior out of a sedentary you.
Get a dose of CrossFit from its official site. The definition will help you get a clear perspective on it.
“CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.
Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.
CrossFit contends that a person is as fit as they are proficient in each of ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy.”
So, are you fit for CrossFit? The CrossFit site has this to say,
“CrossFit is designed for universal scalability, making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.”
The best part of CrossFit exercises is that they are short, but give you a solid burn and work for multiple muscle groups at the same time. Don’t do it alone; instead, recruit some friends to join you, so you get company when you give out loud whoops and hollers.
While there are just a few months for the year to end, and you feel you have not achieved what you set out at the beginning of the year; well, it is time to shake things a bit and bring sweat into the game. And what better than Crossfit to turn things around for you? Crossfit brings about varied functional movements when done at high intensity. And when you push your limits, you double your strength and power. This is where CrossFit workouts score over less intensive workouts.
So, hopped onto the CrossFit bandwagon? Great! Now all you have to do is set aside a few minutes for yourself most days of the week and smash your fitness goals.
Your Cross Fit workouts will be divided into three or four sections.
Dynamic warm-up – These include making functional movements such as jumps, jumping jacks, jump rope, squats, pushups, lunges, and pull-ups that will complement the movements you will do in the workout.
Skill or Strength workout – You will include either strength-training moves to work on your squats or deadlifts or if it is a skill, you will improve your skill such as one-legged squats or muscle ups.
WOD – or the workout of the day. Here you will include certain exercises as many times as possible and as fast as possible. You’ll set a time for yourself to do the workouts.
Cool down and stretching – Here you will stretch your muscles and cool down after an intense workout.
Follow these top CrossFit exercises to bring your A-game into fitness. Well, you have to give it your all and get the desired results. Try the below-mentioned exercises and reap the CrossFit workout benefits.
Set your timer for four minutes. Then include 10 burpees. Then for the rest of the four minutes, try to include as many rounds as possible, popularly known as the AMRAP, and add the following to this circuit: 10 air squats, 10 jumping lunges, and 10 diamond sit-ups. When your four rounds are up, rest it out for a minute. Do this as many times as possible.
Air squats are the perfect exercise to build a solid lower body. They work on your thighs, hamstrings, quadriceps, and glutes. This helps you add muscle in these areas. What’s more? Air squats also help work on your core.
Stand with your feet wider than shoulder distance, keep your feet parallel or your toes slightly turned out. Bending your knees, try and lower your hips deeply. Ensure your thighs are parallel to the floor and then bend your elbows, keeping the weight in your heels.
Get up and straighten the legs completely, remember to squeeze the glutes right at the top of the movement and tap into the benefits of this exercise. Repeat this 10 times.
Jump Lunges are excellent cardiovascular workouts, and what it does is improves your lower body strength and power and challenges your dynamic stability and coordination. If you do it correctly, you can work on glutes, calves, quads, and hamstrings.
Start in a lunge position and keep your right leg in front and keep your back knee just touching the floor. Now, jump your feet and switch your legs, so your left leg is right in the front. Do about 10 reps, five on either side.
It’s a set-up, but it is an effective move as it works on the abs through a wide range of motion and even adds functional fitness to the whole thing.
Lie on your back and open your legs into a butterfly shape as you do in yoga. Keep the soles of your feet pressed together and keep the knees out wide. Extend your arms overhead.
Now, curl or bring your torso up, and tap the floor with your hands in front of your feet. If this seems difficult to you, just raise your upper body off the floor as high as you can while you perform a basic crunch.
Now, lower your back to the starting position and complete one rep. Do at least 10 of these.
Thinking of skipping leg day? Skip the idea but do not skip leg day as it can create a barrier in building a perfect lower body.
Crossfit daily workouts ensure you build a good deal of athleticism and stamina on to the CrossFit scheme of things. This is one workout that will help you nail a killer workout for your legs. In this exercise, you combine two simple exercises. Incorporate 4 rounds of the same.
Squats – Push your hips and lower your body in a way you are sitting on an invisible chair. Ensure you put the pressure on the hips and not on your knees. Stand straight and squeeze your glutes. Do 50 of these.
Run 400 meters
You may have an inclination to skimp on the runs or the squats. But don’t stop, just push through and maintain a sustainable speed. Once you are done with your runs, start with your squats immediately, then start with your squats. Log your time and then try and beat the same the next time.
It takes three minutes to complete each round. Once you are done with all the movements, you try and repeat the whole circuit for another four rounds. Choose your first exercise, and start with your workout. It can be jump rope, jumping jacks, or even rowing.
Get a jump rope and just jump over it as you constantly flick the rope over your head and then below your feet as you jump.
Stand with your feet apart and then jump as you swing and bring your hands above your head. As your feet touch the floor, bring them together and then start off again. Keep repeating this and do as many as you can in a stipulated span of time.
Stand with your feet wider than hips, keep a dumbbell at each foot. Squat low and grab your right dumbbell in your right hand. Stand up while breathing out and press the dumbbell into an overhead press. Breathe in as you lower your right arm, squat down as you place the dumbbell back on the floor. Stay low while you grab the dumbbell on the other side with your left hand, breathe out as you rise up, pressing your left-hand over your head. Breathe in, squat low and put the dumbbell back on the floor. This counts as one rep. Focus on your form and keep the movements swift and fluid.
Aim to complete about 12 movements in total.
The burpee is a killer functional fitness workout. It works multiple body parts such as arms, chest, glutes, quads, hamstrings, and abs. Well, you may not love burpees, but you cannot ignore them. Get a few burpees to make your Crossfit workout a killer one. In fact, this is one of the best CrossFit workouts without equipment.
Stand with your feet hip distance apart. Get down to a crouching squat and keep your hands right on the floor. Put your feet back in a swift motion and onto a plank position. Complete a push-up, bend your elbows and touch the floor with your chest. Jump your feet back and come to a squat, jump up as high as you can.
Try and complete at least 12 reps.
This workout brings together a variety of exercises such as pull-ups, pushups, and squats. Accelerate the fat burning process with these fantastic moves. Let us discuss each of the exercises here and learn how you can incorporate these to your advantage.
Cindy is actually is a name given to a 20-minute AMRAP (“as many rounds as possible”):
10 push ups
So, you fix your timer to 20 minutes and then do as many rounds as possible (AMRAP) including 5 pull-ups, 10 pushups, and 15 squats in the stipulated time. The difficult part is that you cannot rest in between; as soon as you finish 15 squats, you get back to doing your pull-ups again.
If you are a beginner you have the option of scaling it down.
5 pull-ups – If you haven’t mastered the regular pull-ups yet, you can opt for banded pull-ups, chair assisted pull-ups or even jumping pull-ups instead. If you do not have a pull-up bar you can opt for bodyweight rows.
10 push-ups – Push ups aren’t easy to pull off. However, you can always substitute the regular ones with knee push-ups or wall push-ups.
15 squats – this is a basic one, where you do not need any weights.
The push-up – This is one of the best CrossFit moves which you can do without the need for any equipment. Push-ups not only help activate your core but are also a great torso builder, it works on your shoulders, chest, biceps and the forearms. If you are a beginner, go on your knees and complete the exercise.
Get onto a plank position. Distribute your body weight on your palms and the toes. Gradually lift yourself up until you extend your arms and are perpendicular to the floor. Hold this for a moment and get back to the initial position.
Stand straight and grab a pull-up bar attachment. You can use either a portable pull-bar or fix pull-up bars at home and make your own home gym. Grab the bar with both hands and maintain a shoulder-width grip with your palms facing away from your body. Keep your torso and legs straight and perpendicular to the ground. Now pull up till your chin is just above the pull-up bar. Hold the position for a second and start all over again. Ensure your feet do not touch the ground between reps.
Another workout that tests your stamina and pushes you to the maximum. This is no beginner stuff and cannot be labeled as CrossFit workouts for beginners, so modify the movements if you want.
AMRAP in 20 minutes
5 Handstand Push-Ups
10 Pistols (each leg)
Start with the beginner level and include 4 rounds for 10 jumping pull-ups and 20 knee push-ups and 30 squats. For the intermediate option, go for 3 rounds for time of 20 handstand push-ups, followed by 40 pull-ups and 60 single-leg squats, alternating legs.
Stand before a wall. Kick your feet up. Assume a handstand position against a wall. Squeeze your abs, glutes and thigh muscles too. Lower yourself as close to the ground as possible. Push back and repeat.
Stand with your feet hip-distance apart. Lift one foot off the ground and balance the other. Hold your arms before you, keeping your palms downward. Now lower your body, remember to brace your core all the time. Keep the leg extended before you remain parallel to the floor. Let your glute rest on your calf. Once you reach near the floor, pause and move back to the starting position. Switch your legs and repeat.
Crossfit daily workouts aren’t a piece of cake, but if you are up for the challenge and want to reach the next level of fitness, start today with the workouts mentioned above and remember always to include a warmup and cool down routine to avoid injuries!
Disclaimer: All exercise should be done under the supervision of certified professionals or if any medical condition exists, please do seek the advice of the physician before you proceed with this exercise.
Devi Gajendran is a Post Graduate in Nutrition (University of Madras, Tamil Nadu) and has tons of experience in Fitness and Nutrition. She is the chief advisor and full time contributor at the Fit Indian and has the final say on all the segments under the Fit Indian paradigm, such as beauty, fitness, home remedies, diseases, diet tips, weight loss, weight gain and so on. A foodie herself, she believes in the Hippocrates quote,” Let food be thy medicine and medicine be thy food.” A fitness enthusiast, she believes that the combination of diet and exercise can work wonders. When she is not sharing her valuable knowledge about food and fitness, she likes to spend quality time with her family members, do some healthy baking and listen to soft soulful music.