The first time you come across a CrossFit workout, you may think it is a mix of jumping, bodyweight moves, gymnastics, Olympic weightlifting, and traditional weightlifting exercises. The interesting bit with CrossFit is that it doesn’t follow a set structure. There is no single type of training that dominates CrossFit. Regarding gender, both men and women can effectively compete in CrossFit, but with a different prescription of weights on their workouts. Weightlifting exercises in CrossFit can help you enhance your strength, muscular endurance, and size.
The Olympic Lifts
A huge part of CrossFit consists of Olympic lifts. Clean and jerk and the snatch are two Olympic moves that are common in many CrossFit workouts. For instance, Isabel comprises 30 snatches with weights measuring 134 lbs.performed in quick succession. Linda, on the other hand, consists of 55 cleans performed with weights measuring half your bodyweight. These Olympic lifts and many others help you build power and strength. There are derivatives of clean and jerk and the snatch which can also be categorized as CrossFit staples. These variations include power cleans, power snatches, push jerks, full cleans, and overhead squats.
There is no single dumbbell used in CrossFit gyms, but in their place, there are kettlebells. Anyone who has used kettlebells can tell you for the fact that they are effective in building power, speed, and mobility in your workouts. You can perform derivatives of clean and jerk and the snatch using kettlebells or simply use them for Turkish get-ups and swings. Experts recommend that men should start with a 35-pound kettlebell while experienced CrossFitters should switch to 53-pound bell.
Basic Traditional Lifting
You may be surprised to walk into a CrossFit box and not see your regular, traditional lifting. This doesn’t mean that CrossFit doesn’t have those workouts, but they have been transformed into deadlifts, squats, and overhead presses. These three combined, form a workout referred to as the Total which is the CrossFit version of power lifting. Total comprises lifting one rep marks on every exercise.
Total Body Training
In CrossFit, you will do different sorts of training every day involving a variety of lifting exercises. You will start with basic workouts such as ring push-ups, kettlebell swings, and squat jumps. If you want a more strength-based circuit, you can combine clean, and jerks with leg raise.
As a word of caution, the weightlifting exercises which form part of CrossFit won’t give you optimal results if you want to gain muscle. For bigger and stronger muscles, you are better off sticking to your traditional weight training routine.