Crossfit workouts will tone your entire body and improve your health.
Crossfit is one of the most popular workouts in the gym today. The fitness regimen uses both bodyweight and weightlifting exercises as a component of a successful workout. Its metabolic effects can help improve cardiovascular performance. Though you can go to a Crossfit gym for your daily exercise plan, it can be just as easy to design your own at home.
Swing That Kettlebell
Jerry Hill, a Virginia-based fitness camp expert who teaches Crossfit classes, recommends 20 kettlebell swings as a part of a Crossfit workout plan. The exercise uses a kettlebell, which is a heavy metal weight with a handle. The swing of the kettlebell begins with the legs slightly bent, shoulder-width apart. You then swing the kettlebell out in front, arms held straight. Unlike other kinds of kettlebell workouts, in a Crossfit workout, the kettlebell swings completely overhead.
The Fran, one of the named "Workouts of the Day" -- WOD -- is completed through the performance of 95-pound thrusters and pullups, repeated 21, 15 and nine times. To complete a 95-pound thruster, hold a 95-pound barbell against your shoulders before dropping into a squat, maintaining the barbell's position. After returning to a standing position, push the barbell over your head, then back to your shoulders. Repeat this as often as necessary to complete the exercise. The pullup should be performed as many times as the thruster.
Resisted Pulls for Power
With a motion similar to a tug-of-war, the resisted pull uses a stack of weights on a sled, tied to a heavy rope. Standing across the room from the weights, you have to pull the weights toward you without allowing the sled to tip over, while bending your knees into a squat position. Focus on using the muscles of your back and core for stability as you stretch each arm out as far in front of you as you can.
Box Jumps for Endurance
For athletes more interested in endurance than power, a Crossfit endurance workout uses the basic tenants of Crossfit conditioning, which focuses on lifting heavy and moving explosively, with tempo workouts. Box jumps are a major part of a Crossfit endurance workout geared for runners, since the exercise helps to improve quad and hamstring strength. With a stable platform in front of you, around a foot high, lean back slightly on your hips, bringing your arms back as well, and then jump as high as you can, swinging your arms in front of you, landing on the platform with soft knees before dismounting and starting again. Repeat as often as desired.