Crossfit Exercises

Overhead Pres

Overhead Press is a strength exercise that works your triceps, deltoids, rear deltoids and upper pecs and is a great easy move. When done correctly, it can effectively target your arms, chest, shoulders, upper body and upper chest. It requires barbell to do.

Barbell Clean

Barbell Clean is a strength exercise that works your traps, hamstrings, deltoids, quadriceps and side deltoids and is a great challenging move. When done correctly, it can effectively target your buttocks, hips, legs, lower body, neck, shoulders, upper back, upper body and upper legs. It requires barbell to do.

How to do Barbell Clean

• To begin this exercise; start off with a weighted barbell right in front of your shins with a overhand grip.

• Bend forward at the knees with the back upright, chest forward and eyes faced forward and step forward on the barbell with the pushing power from your feet.

• Extend forward across the elbows and thighs in a leaping motion to move the bar upward.

• Much of the energy will be pushed by the original movement from the legs and hips with a gentle tug from the body.

• Once you are completely stretched and erect, stretch the arms with the elbows and lower yourself back enabling the barbell to roll up your forearms to land on your palms and neck in a complete squat stance.

• Hold yourself in the full squat stance before you have complete power of the barbell.

• Instead lift yourself forward on your feet into an erect stance with your back straight with chest down.

• Repeat this exercise for as many repetitions as needed

Kettlebell Swing

The Kettlebell Swing is a relatively low-impact, full-body move that involves bending down and dipping a kettlebell between your legs and lifting back up. It might sound relatively simple, but maintaining proper posture and positioning can be challenging. The exercise is great for conditioning, as it develops hamstring, hip, glute and abdominal strength.

How to do Kettlebell Swing

• Start standing with your feet marginally narrower than your shoulders in parallel. Keep onto the kettlebell in both sides.

• Hinge over gently, working the neck, glutes and lower abdominals. Give the kettlebell back across your thighs, behind your buttocks.

• Lift the body back up to a standing state. Swing the kettlebell back into the thighs straight up to shoulder height. Repeat with as many reps as you can take.

Supinated Grip Kettlebell Bent Over Row

Supinated Grip Kettlebell Bent Over Row is a strength exercise that works your deltoids, rhomboids and rear deltoids and is a great moderate move. When done correctly, it can effectively target your middle back, shoulders and upper body. It requires kettlebells to do.

Split Jerk

Split Jerk is a strength exercise that works your hamstrings, deltoids, quadriceps, lats and side deltoids and is a great moderate move. When done correctly, it can effectively target your back, buttocks, hips, legs, lower body, shoulders, upper body and upper legs. It requires barbell to do.

Ring Push-Up

Ring Push-Ups is a bodyweight exercise that works your triceps, deltoids, rear deltoids, front deltoids, side deltoids and upper pecs and is a great moderate move. When done correctly, it can effectively target your arms, chest, shoulders, upper body and upper chest. It requires no equipment to do.

Kettlebell Lunge

Kettlebell Lunge is a strength exercise that works your hamstrings and quadriceps and is a great moderate move. When done correctly, it can effectively target your buttocks, hips, legs, lower body and upper legs. It requires kettlebells to do.

Split Box Jump

Split Box Jump is a aerobic exercise that works your calves, hamstrings, quadriceps and hip flexors and is a great moderate move. When done correctly, it can effectively target your buttocks, hips, legs, lower body, lower legs, thighs and upper legs. It requires box to do.