The Mountain climber To lose fat and tone your lower ab muscles you must engage in aerobic exercise. Mountain climber luckily for you provides a total-body and cardiovascular CrossFit workout. You can expect to work your shoulders, abs, quads, and more, while also increasing your heart rate. Begin in a plank position, palms to the ground and arms straight out in front of you, right underneath your shoulders same as the push-up position. Your legs must be extended in a straight line. You must maintain your back in a flat position and your arms in the same position throughout, quickly tuck your right knee toward your chest and then jump it back to the ground as you simultaneously pull your left leg toward your chest. Repeat this CrossFit workout procedure quickly as many times as you can. Lying Leg Raise Begin this exercise by lying flat on your back with your hands underneath your glutes, palms down, and legs extended straight out in front of you. Lift your legs slowly off the ground until they are perpendicular to the floor. Hold the position for a second, then bring them back down to the floor. To increase the challenge, don’t let your feet touch the floor in between reps. Scissors This CrossFit exercise is similar to the lying leg raise, except for the fact that you’ll be lifting one leg at a time. You lie on your back with both of your legs lifted such that they are perpendicular to the floor. With both your head and shoulders lifted off the floor, lower your left leg down until it is about 6 inches from the floor as you gently pull your right leg toward your body. Also, while doing this CrossFit workout, one can switch their sides for one rep and repeat about ten times. Reverse Crunch  This is most effective for the lower abs than just the average crunch. Reverse crunches deserve being part of your daily routine. You start by lying flat on your back, legs raised while at the same time knees bent at a 90-degree angle. You then, lift your lower back off the ground while tucking your pelvis towards your belly button. You shouldn’t rely on the momentum by kicking your legs for this, as recommended by CrossFit coaches; instead, you should keep it controlled to ensure your abs do the work.  Bring your body back down to the ground with the same control and repeat about ten times.
CrossFit has been known to expose individuals to many and diverse forms of exercise. Loading these exercises with weight when one is not yet readily prepared may lead to injury. Some of these CrossFit injuries can, however, be prevented. Those who’ve been injured before for example, are at a much greater risk of experiencing the same kind of injury. Therefore, training without fully recovering is risky and should be avoided. The combination of heavy and technical lifts and time restraints is likely to "wake up" old injuries. The CrossFit gym has fastened our exposure to innovative bodyweight and Olympic style lifting techniques. The average consumer of fitness doesn't, however, know how best to "consume" the sources of fitness at their disposal. If an athlete does not have an adequate base of stability, mobility, and skill, the Olympic lifts with the straight bar can be potentially injurious. Most movements that involve heavy loading, increased bar speed, and higher skill levels are probably the most dangerous types of movements, they however also have the highest ceilings of any lifts out there. Most of the available data indicate that the number one risk factor for sustaining a future injury is having had a previous injury. Many athletes usually go back to training without having fully recovered from a previous injury, which may be partly the fault of the athlete and also the medical system. It’s difficult to say that one type of injury happens more often in CrossFit, but rather, the metabolic environment and heavy loading schemes under huge amounts of stress tend to revive old CrossFit injuries that have been mismanaged or ignored in the past by the athlete, rehab specialist, or coach. Lower backs, shoulders, and knees often take the most of the hit when talking about injury rates in CrossFit. However, with better stability, mobility, and technique, many of these common injuries can be avoided. Sessions such as the Work Out of the Day (WOD) also help to define an individual’s capabilities or a specific but all-inclusive workout across the board. People sometimes don't know their own limitations, which sometimes lands them into problems that increase the unnecessary risk of CrossFit injuries during training. Many people blindly shuffle into these challenging environments not really considering what they are physically capable of doing without getting hurt. This needs to be addressed to protect athletes and to offer some alternatives in programming to match their current functional ability. Coaches also play an integral part in protecting CrossFitters. This they do by making sure that every movement programmed into the Work Out of the Day (WOD) has workable modifications to accommodate CrossFit athletes that are not currently executing a high-level movement without having an increased risk of injury. This may require the coach to check off whether an athlete may proceed in a WOD on a daily basis, or needs to downgrade and simplify a move or two. It’s also important to know the moves that people struggle with that way they don't get into the highly challenging metabolic environment, with those faulty movement mechanics. The role of coaches is to expose individuals to new exercises and combinations, not necessarily force feeding numeric training packages that may not be appropriate for one’s skill set or conditioning level.
At the beginning of every year, millions of people make resolution goals to live healthier and get in better shape. However, hitting the CrossFit gym each day can feel like more effort than it’s worth. You start by missing one workout, and then two, then sooner or later morale and motivation decrease drastically. A backup plan is therefore very much needed. Working out in your living room may seem less effective than using fancy gym equipment in CrossFit training sessions, but you might just be surprised at how well a workout using just your body weight as resistance does the trick.  In fact, you may be able to reach all your goals at home. What I strongly recommend therefore is setting small, attainable targets each week to get you to your larger goals. A comprehensive routine includes resistance CrossFit training to strengthen your muscles and cardiovascular exercise that gets your heart pumping. At first, any amount is good, but you’ll want to work up to strength training at least twice a week and at least 30 minutes of moderate cardio activity five times a week. Here’s how you can get started and work out at home without spending a lot of money. Body weight workouts When starting your fitness journey, body weight workouts is a good way to begin. I suggest the following 35- to 40-minute starter plan: 5-10 minutes of moderate but steady state cardio, such as shadow boxing and jogging. 5-10 minutes of dynamic stretchings, such as arm circles, standing hip flexor stretches or rotating hamstring stretches. 10 minutes of functional bodyweight exercises, such as squats, walking lunges, push-ups, and sit-ups. 10-15 minutes of isolated movements, like lying leg raises, hip raises, bridges and seated Russian twists. 5 minutes of cool-down stretching without movement. Next is cleaning circuit. This is because housework also burns some calories, but why not take it up a notch and work toward your fitness goals too? The next time you’re about to do some cleaning, put on your favorite workout playlist and do a few jumping jacks or dance moves, as recommended by some experts from CrossFit training sessions; this would result in rating up your heart rate. This might take longer than your normal house cleaning session, but you’ll be accomplishing two things at once. Mobile apps in the various app stores provide several fitness apps allow you to mix and match moves, or use your goals to create a different daily routine for you. It is always recommended that you add variety to your exercise routine and there are both free and paid apps in the app stores. These will not only guide you but also help you keep track of your fitness routine. Finally, throw in some small equipment If you’re tired of the same old exercises. Try purchasing inexpensive CrossFit workout equipment such as small weights, resistance bands, a kettlebell or a jump rope. These small items can be found at a variety of stores and often include instructions for moves you can do with them while exercising.
The sheer number and breadth of lower-body exercises can make creating a good leg workout intimidating. This is why we have done the work for you. These four essential moves make for an efficient and effective leg-strengthening CrossFit workout session that will have you out of the gym in less than an hour.  Front Squat  While you are likely not to be able to load the bar with the same weight that you would back squatting, the front squat is a great way to build the quadriceps. And because of the core strength required to stay upright, the lift needs more total-body athleticism than its back-loaded counterpart.  The move calls for more mobility in the upper back, shoulder, and ankle while doing a CrossFit workout, but where most people struggle is with the front-rack grip. Romanian Deadlift  Romanian Deadlift requires you to slightly straighten your legs than the conventional deadlift, and this setup better targets the hamstrings and glutes. For lower body strength and size, these posterior-chain muscles are the most important to train. The goal here is to achieve the longest range of motion possible while maintaining a flat back. Walking Lunge This is a CrossFit exercise that gives the lower back a rest from direct spinal loading. It also creates a dynamic movement targeting the glutes by a longer range of motion. In a lot of ways, this is a very athletic exercise of workout since more balance and coordination is required than classic bilateral movements such as squats and deadlifts. If you're an experienced lifter, you can try adding double dips to your lunges to scale up. Leg Press  The leg press is a perfect finishing CrossFit workout for your lower-body. The quadriceps usually respond very well to high-rep training, so burning out on this machine is the best compliment to the low-rep front squats at the start of the session. Recommended Leg Day Workout Plan; 1) Barbell Front Squat: 6 x 6 reps. Rest 2 to 3 minutes between rounds. 2) Barbell Romanian Deadlift: 5 x 10 reps. Rest 2 minutes between rounds. 3) Walking Lunges with Double Dip: 4 x 20 strides. Rest 2 minutes between rounds. 4) Two-Minute Leg Press Drill: 3 rounds. Match your body weight, and perform continuous repetitions with good form for two minutes. You should not rack the weight in CrossFit gym until the recommended time elapses. You can, however, rest-pause with straight legs while you catch your breath.  You can Rest as long as you need between rounds, and aim to keep your number of total reps at a constant for each of the three rounds.
Many teens know that CrossFit is a training regime that combines Olympic weightlifting, gymnastics, and other forms of intense workouts. However, few of them know exactly how CrossFit as a sport can benefit them at a personal level. As a matter of fact, there are a number of teens to whom CrossFit is just but all about sore muscles and injuries. The questions most teens ask themselves revolve around the exclusivity of CrossFit. This sport is viewed as a particular category of people who are seen to be fit and ready to roar. However, the fact is, CrossFit workouts are for everyone and more so teens are encouraged. You can easily scale or modify your workout depending on your level of ability. To emphasize the fact that CrossFit has no discrimination; CrossFit Games and Open have a teenager division as a way to encourage competition among teens. That aside, the following are some of the reasons why you need to get into CrossFit as a teenager. Staying Fit and in Shape If you have ever dreamt of being fit and in good shape, CrossFit workouts make that a reality. You can pursue it for competition purposes or just to promote a healthy lifestyle. The workouts in CrossFit comprising Olympic lifting and gymnastic work exercise your different body muscles and this helps in keeping your entire body in shape. Friendship and Relationship Building CrossFitting is not all about lifting and sweating. When you join a CrossFit gym, your fellow athletes become part of your life. You share the same knowledge and go through the same challenges of finishing tougher workouts. This community plays a key role in pushing you towards attaining your goal. Most teens who end up in CrossFit gyms establish long-term meaningful relationships. Long-term Health Promotion When you start CrossFit workouts at a tender age, you are in essence training your brain to experience and appreciate fitness and good health. These are values that will stick with you even to old age. Most CrossFitters if not all enjoy diets such as paleo that focus on eating healthy for performance. Appreciating the role of diet and the various components of CrossFit nutrition can boost your health in the long-term. Change of Mindset CrossFit doesn’t only exercise the body, but it has a significant impact on the brain as well. Before starting CrossFit, many teenagers are usually stuck in the can’t moments of their lives. Through this intense sport characterized by hardcore exercises, teens get to push themselves to their limits and prove that they can. They break down limiting barriers and overcome even the toughest obstacles. This change of attitude is important for personal development. In addition to the above benefits, beginner CrossFit workouts for teens can help in building confidence, release emotions, and basically add fun to their lives.
Squat therapy, one of the major CrossFit exercises, has the power to enable you comfortably to perform the difficult positions of squat and at the same time enhance your focus in each squat session so that you can have more gains and lower your risk of injury. In as much as squat therapy is not new, it can be reliably said that few people integrate it into their workout routines. For this reason, you should think about including this therapy in your warm-up whether at the gym or in your CrossFit home workouts. How to Perform the Squat Therapy Knowing the technique of performing squat therapy can enhance your gains and improve your proficiency in CrossFit. The first step is to begin by facing the wall and with your feet position in squat stance. The distance between the wall and where you stand should be approximately 10 to 12 inches. Your focus should be on squeezing your glutes and tightening your abs. With your arms extended above your head, pull your shoulders down and towards the central part of your back so as to activate your lats and scaps. With your weight concentrated towards the back of your foot, rotate your hips externally. At times, you may find your knees touching the wall. This is mostly as a result of initiating the movement with the knees instead of the hips. Keep on practicing this crucial step until you get it right. In CrossFit exercises, you need discipline. Proceed to pull yourself right into the bottom of the squat. The reason this drill is exciting is that it engrains the idea of slowly easing to the bottom of your squat instead of simply dropping down. Restricted mobility in the hips or ankles can cause your chest to pitch forward and your hands to touch the wall during squats. In order to get this behind you, you need to focus on those areas as well as keep your upper back and scaps engaged. While you are at the bottom, you should hold the position for about 2 or 3 seconds, according to people following CrossFit exercises for a long time. If you have a friend watching you, ask them to take a video so that you can afterward see your position and how you looked like while at the bottom of your squat. If you realize you have a wink, the instance when your hips round under at the end and your lumbar spine loaded in a less than ideal position, try focusing more on squeezing your abs and glutes in the course of your movement. As you stand up, be gradual. Ideally, you should come straight up and not pitch forward from your squat. This is because pitching forward strains your lower back. If you find yourself doing this, focus on squeezing your upper back and scaps so that your chest stays up. It is recommended that you repeat your squats for about 10 reps at a speed that enables you to focus on the various portions you need to work on. When you integrate squat therapy into your CrossFit workout schedule, you stand to enjoy massive gains and reduced injuries.
Traditionally, CrossFit has been a preserve of athletes, recreational exercises, and even the military. It is simply a strength and conditioning program that helps you to get into shape, improve your performance, as well as health and wellness. There are lots of other benefits that CrossFit Workouts gives you, but its main focus is in keeping you fit and healthy over time. Maximizing Fitness through Physical Skills The individual exercises included in the CrossFit training program are specifically chosen to help you attain a purpose. There are 10 physical skills that CrossFit builds into you which maximize your fitness. Among these skills are stamina, agility, speed, cardiorespiratory endurance, flexibility, balance, coordination, strength, power, and accuracy. For instance, CrossFit uses rowing and running to help you build cardiorespiratory endurance as well as stamina. Weightlifting exercises such as deadlifts and squats can significantly help you in building strength. As a beginner in CrossFit, you will gradually see the benefits of this training in as little as 2 or 3 weeks. CrossFit Long-Term Benefits One of the reasons why CrossFit is a darling of many athletes is because it gives you short-term, medium-term, and long-term benefits. A few weeks after starting out in CrossFit, you will start seeing your fitness level rise. However, building on all the skills as listed above is something that cannot be done in a few weeks or months as mentioned by the experts from CrossFit workouts. Rather, it takes dedication and commitment over the long term. The lifetime approach of CrossFit revolves around the continuum of wellness and sickness and blends various elements including exercise and diet to optimize your wellness while reducing chances of sickness. Universal Scalability of Workouts When you watch CrossFit for the first time, you may be excused to think that it is designed only for individuals who are extremely fit. On the contrary, CrossFit is a journey that has an entry point for everyone. It doesn’t matter your fitness or ability level; the fact is that you can complete CrossFit WODs. How to achieve this is simple, you can design your individual workouts to accommodate your fitness level. As you become more fit, the workouts are scaled by adjusting the load and intensity. For instance, if you are an elite athlete, you will lift heavier loads at a higher intensity compared to someone who is just in to lose weight. As your body adapts to the CrossFit workouts, your fitness level improves. Measurability and Repeatability of CrossFit Workouts Every workout that is built in CrossFit is not just measurable, but also repeatable. There are common techniques often used in measuring the performance of your workout and this includes weights, distance, rounds, time, or even repetitions.  CrossFit employs a series of workouts known as girls and heroes to serve as the benchmark workouts against which to track and monitor your performance and success.  At the beginning of the month, you may perform a certain workout so as to obtain baseline information and then do it, later on, say in 6 weeks, in order to measure your progress. Getting into shape through CrossFit exercises is not a difficult task, but it requires a combination of discipline and commitment.  
Building big arms can either be a result of exercise or genetics. However, there are people who have gone overboard and piled on drugs so that they can grow their biceps. On average, a lifter has to work harder and a bit smarter if they have to build arms through CrossFit workouts. Understanding the basics of muscle building is important if you are to follow a path that won’t expose you to unnecessary dangers. Mechanical Tension To achieve this, you have to utilize substantial weights and perform your CrossFit exercises through a full range of motion for a given duration. The time you spend under tension brings about mechanical tension in your muscles. If this time is significant enough, the mechanical tension will be significant as well. It is therefore advisable to lift heavy and use slower eccentrics in your quest to build biceps. The interesting bit with mechanical tension is that the stronger you get, the greater your capacity to recruit more muscle fibers for growth. Metabolic Stress When you train in sets that have a longer duration and relatively shorter rest periods, your muscles will accumulate lactic acid, creatinine, hydrogen ions, and many other metabolites which are the result of muscular contractions. Since your muscles are being constantly assaulted while doing CrossFit workouts, it becomes difficult for blood to escape and this creates blood pooling effect. What You Need to Do to Build Arms There are several things you can do to build your arms. The first step is building a sufficient base of strength. A foundation of strength will allow you to create enough tension as well as make higher rep pump work much more effective. CrossFit workouts such as squats, deadlifts, bench press, and pull-ups can help you in setting the base. The second step is to train for the pump. Experts point out that the sweet spot for building muscle is working out within the 8-12 reps range with moderate weight. This brings about metabolic stress and tension. There is a suggestion to add training methods or exercises that are a bit unfamiliar so as to moderate muscular damage. The third step is to vary your grips. Do not stick to the same grip one workout after another day in day out. This leads to overstressing of the same muscle recruitment pattern and movement. Because of lack of variety, your elbow can be aggravated from overuse thereby leaving you with unbalanced arm development. The different grips you can explore include wider grip, narrow grip, neutral grip, and shoulder width grip. The last step is to control the eccentric. Achy elbows are one of the commonly cited pain points for Olympic weightlifting enthusiasts. This could be occasioned by the athletes attacking curls as they would a max deadlift. When this happens, they lose control on their way down thereby taxing their tendons instead of biceps. It is always important to have the end goal in mind to maximize the mind-muscle connection, stimulate the muscle, and get a pump.