CrossFit is a fitness program with an amalgamation of various functional movements into a timed or scored workout; composed of pull-ups, squats, push-ups, weightlifting, gymnastics, running, rowing, among others. If you want to know how to gain muscle fast and would like to apply CrossFit workout on this goal then this article is for you. Their workouts are always varied, always changing, always producing results. Never forget to begin with some dynamic warm up mobility exercises, as it is the foundation of a good performance before getting to every main exercises even for the standards of CrossFit; your strength, mobility and speed might suffer.
Here are the lists recurrent (and essential) workouts you will come across. If you are among those who take or drink workout supplements, formula, or shake you have to remember : go big or go home:
Air Squats- This targets the quadriceps, hamstrings, and glutes, improving flexibility and circulatory system. This type of exercise is cardio and strength. It could be done without equipment. To further modify this as a beginner, check out CrossFit’s WOD “Cindy”.
Burpees- Targeting the triceps, pectoralis major, and quadriceps. The type of exercise this is under are cardio, strength and plyometrics, making you work your full body. Want to kick it up a notch? Search CrossFit’s “Wall Ball, Burpees”.
Pushups- This targets the pectoralis major but pushups are known to strengthen the wrists, forearms, elbows, upper arms and shoulders. They will also help reduce bone loss and promote stronger, denser bones. Not to mention it increases metabolic rates. To further scale your workout, use either the “Barbell in Rack Pushups”, “Knee Pushups” or “Box Pushups”.
Pushups- This targets the pectoralis major but pushups are known to strengthen the wrists, forearms, elbows, upper arms and shoulders. They will also help reduce bone loss and promote stronger, denser bones. Not to mention it increases metabolic rates. To further scale your workout, use either the “Barbell in Rack Pushups”, “Knee Pushups” or “Box Pushups”.
Pullups- This can be tough to start especially when your upper body does not have enough strength, like pullups. The beginner friendly WOD to modify this workout is the “Helen”; 12 pullups, a four-hundred-meter run, and 21 American KB Swings.
Deadlifts- An exercise that must be executed with barbells and weights, mainly targeted at the lower back, hamstrings, and glutes. This exercise helps with strengthening the lower back and core, it helps in both physical and mental health.
Wall balls- What’s a CrossFit exercise without wall balls, right? Loathed by a lot but it provides the most advantages in one’s daily movements that’s not just confined within the walls of the gym! It works the upper and lower body simultaneously. It targets a total of eleven muscles. The only equipment needed is a medicine/slam/wall ball.
Toes to bar- A great way to help strengthen the core, the only equipment needed for this is as it says, a bar. This tests the strength of your grip, arm and abdomen. Though, it is advised that one must develop a strong midline to fully make this exercise work.
Kettlebell swings- There are many ways to try this out, but for starters stick with the plain Kettlebell swings. They key is to choose the weight that’s challenging and at the same time that’ll keep you in good form at the end of the workout. Change your WOD as a CrossFit coach recommends that 'bell beginners swing the kettlebell to eye level while more advanced swingers bring the 'bell all the way overhead.
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