The popularity of CrossFit is undeniable and for very good reasons. It builds muscle fast, promotes better recovery and has a really strong support network of like-minded people. You can join a CrossFit Club or follow the WOD online and do it yourself. UFC fighter Jason “The Athlete” MacDonald says that it is the perfect way to train for MMA, due to its constantly changing nature and the variety of intensities of its exercises. He says that it is much better at mirroring the spontaneous nature of a fight than any other workout routine. But if you just want to take the most effective parts of the system and apply them to your own workout regime, we feel that the following exercises are the best of the bunch.
- Weighted Pull-up
You can either hold a dumbbell between your feet or attach a kettlebell to a weight belt around your waist. The most important part of this exercise though is that you lower yourself slowly from the chin up position.
- The Ring Dip
Grab a gymnastics ring in each hand and push away from the rings, lifting your body off the ground. Bend your elbows, keeping your arms close to your sides as you lower your body down so that your biceps touch the rings. Push away from the rings as you extend your arms back up to the starting position.
- The Deadlift
This is a move we use in everyday life, so to work it into your routine will provide you with so many benefits outside the gym. Stand with feet hip-width apart and your knees slightly bent. Grab a barbell in front of your feet and hug the barbell tightly into your shins by engaging your lats, while keeping your back flat.
- Weighted Sit-Up
Want to build a really strong core? Then this is the exercise for you. This is best done with a GHD machine, but can also be done without. Hold a weight-plate on your chest with your arms crossed and complete a sit-up as normal.
- Box Jumps
The main benefit of the Box Jump is that it improves the reaction of the fast-twitch muscle fibers throughout the body. This exercise requires your leg and core muscles to contract very quickly so you can generate maximum force with each leap. For this exercise, you need a sturdy box that is 12 to 36 inches tall.
- Burpees
These help you to improve the overall strength of your body. They use the upper body throughout the push-up element and hits the core and lower body during the up/down movement and jump. So with every rep, you’ll work your arms, chest, quads, glutes, hamstrings, and abs.
While CrossFit does offer a huge range of exercises, sometimes, depending on the time you have available, it is best to just focus on a few and get the technique perfect, rather than trying for too many and not doing them properly.
Are there any other CrossFit moves that you swear by?
