10 Crossfit Exercises You Can Perform Anywhere
10 Crossfit Exercises You Can Perform Anywhere
Crossfit exercises are great for strengthening the body and promoting muscle growth
Even before they indefinitely closed down the gyms, some of us couldn’t get there in the first place. Whether it’s because of work, personal commitments, travel, or simply a zero motivation day, you don’t have to miss your exercise routines.
Whether you’re a certified gym rat, a bodybuilder, or a fitness model, CrossFit exercises allow you to work out from anywhere, with or without gear or equipment.
Tips for an Effective Workout Session
Always warm-up before you expose your body to strenuous exercises. This reduces the risk of injury, maximizes your workout session, and improves recovery.
Always warm-up before you start on any strenuous activities
Time your workouts so you can track your progress. Crossfit exercises are often done against time, so try not to stop mid-exercise.
Match your fitness level – when exercising, it’s advisable to start at levels that your body can handle with excessive strain. If you’re new to this, settle for milder sets curated for crossfit exercises beginners plan. As your body adapts, you can push it by taking on more challenging sets.
Consult with your trainer and doctor when necessary. If you have a medical condition or have suffered a workout injury in the past, it’s advisable to consult first before you begin CrossFit exercises. This will prevent medical complications, and your trainer can create a customized workout plan for you.
Once you create a routine, learn to time your speed to improve speed and efficiency
There are hundreds of CrossFit workout ideas you could try or incorporate into your existing routine. The type you settle for is often determined by your end goal. Some promote weight loss, some reps promote weight gainer through muscle growth and increase endurance. Regardless, there is something for everyone.
Here are some examples;
The Barbell Deadlift
This set is an ideal option for beginners, but that doesn’t translate to easy.
For the deadlift, squat and grasp the barbell at shoulder length intervals. Keeping your chest up, the back, the shoulders, look ahead while lifting the bar.
Keep the barbell close to your body throughout, and focus on keeping the weight back on the heels. Lift to thigh level, pause for a couple of seconds, then return to the original position. Do 5 sets of 10 reps each.
The Barbell Squat
For the squat, the barbell will be placed on your upper back with your feet apart. Ensure the bar is not resting on your neck. To engage the upper back muscles, hug the bar into the traps.
Keeping your back straight, head up, and the backside out, slowly drop into a squat until your knees align with the hips. The legs should be at 90 degrees.
Drive your heels into the ground to forcefully push back up into the original position. Do 5 sets of 10 reps each.
With your feet wide apart, place the kettlebell a few paces in front of you. Slightly bend the knees leaning forward to grab the handles with both hands.
Engage the lats and pull the weight between your legs, and ensure you keep the back flat. Use force to push the hips forward and raise the weight to shoulder height.
Without pausing, return to the original position and repeat.
If you’re not at the gym, always have your crossfit exercises equipment nearby and ready for use.
Stand a few paces from the box, keeping your feet apart. Quickly drop into a quarter squat and forcefully jump on the box as softly as you can.
Step back into the original position and repeat. Do 5 sets for 20 seconds. If you’re doing these crossfit exercises at home, you can use the stairs as an alternative. This is one of the best CrossFit jump exercises.
The Treadmill Sprints
Sprint at full speed for a specified amount of time. Do a set of 5 for 60 seconds.
Even the most dedicated gym rats don’t seem to like this exercise, but all trainers and coaches always have it on the program. Burpees work the entire body at the same time, making an excellent option of Crossfit health exercises.
From a standing position, quickly drop into a squat with your hands on the floor. Without pausing, push your feet back, so you fall into a push-up stance.
Return to the starting position as fast as possible, then jump up while bringing your hands over your head. Land as softly as possible and repeat the reps.
This exercise might seem easy to the eye, but it heavily exerts the body and works the core, shoulders, and legs.
Find a medicine ball that weighs over 14 pounds and a wall that is at least nine feet high. Stand a few paces from the wall with the ball over your head.
Assume a squat position, then as you stand, aim to toss the ball as far up as possible. Try to catch the ball as you return to the squat position. This will improve your speed and enhance efficiency.
This is a classic crossfit exercises bodyweight that aims to exert the body to its limit.
For this set, do 3 sets of 10 reps of the following exercises with as much intensity as possible.
- Air squats
- Ring rows
As your body becomes stronger and adapts to your workout routine, the exercises will intensify.
The Barbell Complex
Most crossfit routines involve lifting weights
This exercise is great for increasing weight endurance while improving your skill work. In fifteen minutes, finish as many rounds as possible of the following, and ensure to increase the weight every rep.
- 3 hang-clean squats
- 3 deadlifts
- 3 shoulder to overhead
This is a full-body workout in just one rep.
Place dumbbells on the floor, jump into a plank position, and do a push-up. Then do a renegade row with your right arm, a push-up, and a row to the left. Then jump the feet between the dumbbells and complete with a squat clean thruster.
Now complete 49 more reps as fast as possible with good form.
Crossfit exercises are great for strength training and keeping in shape, and you can do them wherever you are.
What are your favorite reps? Drop us a comment below. We would love to hear from you.