CrossFit as a sport can be somewhat intimidating and make people feel that the CrossFit box is not for everyone. The truth is, CrossFit is far more interesting than what most people think. Apart from the competitive side of it, CrossFit can help you to build endurance, strength, and above all a community of positive people who always encourage you. Beginners in CrossFit can have their moves modified so that they can also feel in place in the CrossFit gym. This serves as an encouragement and whether you are a beginner or an elite athlete, you can now lace up your shoes and go for workouts. Start with the basics and gradually explore the different moves at your disposal. Below are some of the ways to modify the workouts to suit your form. Lessen the Weights Every CrossFit gym has a prescribed weight also known as RX. This weight is the benchmark for seasoned CrossFit athletes, but not necessarily the weight you must start lifting when you join the gym. It is important that you modify your weight so that you can start from a comfortable point. If you are starting out in CrossFit, it may be worth completing movements without carrying on weights or working out with an unloaded barbell. Modifying Your Range of Motion Most of the movements in CrossFit Gym require a given level of mobility. There are movements such as snatch and overhead squats which require a great deal of shoulder mobility. In cases where your mobility doesn’t allow for proper form, it’s important you don’t do the exercise. This may sound such a simple truth, but most athletes end up disobeying this and getting carried by the adrenaline rush as they see everyone else working out. Taking your system beyond its range of motion can easily result in injury. You can begin learning proper movement patterns at the start of your CrossFit training programme and as your fitness level and mobility goes up, you can add weight and movements.  In cases where you are strong enough to perform a movement, but you are limited by your mobility, you should focus on mobility movements and thereafter revisit your strength movement. Practice makes perfect and you should do so with a proper form. Sample Modified CrossFit Exercises If you haven’t mastered a certain move, the following modifications can help you get the most from your workout. Ring Rows Instead of Pull-Ups The pull-up is ranked as one of the most tasking upper body movements. For beginners, you can modify this move with a ring row to make it less challenging. You simply take away the box and let your feet touch the ground. You should do the ring rows until you have properly mastered the pull-up. Banded Dips instead of Ring Dips Ring dips work on your upper body, but they are extremely challenging. However, to get the hang of them, use banded dips. If you prefer greater resistance, make use of a heavier band and for less resistance, make use of a lighter band. Other modifications include rowing muscle ups, pistol with a band, Russian kettlebell swing, overhead box squats, inverted box push-ups, and seated rope climbs.

If you are a lifter, one of the treasures you must cultivate and strongly safeguard is a strong back. This doesn’t mean that other athletes and individuals do not need back strength, if anything, all of us benefit in one way or another from such strength. With a strong back, you can live a healthier life and in the course of your training, you will experience lesser debilitating CrossFit injuries over time. In addition, a stronger back enables you to perform lots of functional movements which are important for daily living. When done properly, CrossFit workout can strengthen the whole of your body including the back region. This is why learning proper technique is important before taking a chance on any CrossFit exercises. Below are some of top back exercises you should try out. Back Extension Another name for this exercise is a hip extension. Done properly, this workout can significantly improve your performance. On the contrary, if it is not done well, you risk putting yourself on the path of injuries. The main equipment used during this exercise is called a glute ham developer. Working on this machine involves aligning your body parallel to the ground while facing downwards. Thereafter, bend your hips towards the ground until your body is aligned perpendicularly to the ground. Instead of using momentum, try to engage your glutes, spinal erectors, and hamstrings when performing this move. Pendlay Rows This is a variant of barbell row. The major difference between pendlay row and barbell row is that the former has the lifter returning the bar to the floor following each rep. In addition, the lifter in pendlay row maintains his torso horizontal to the floor. In order to prevent injuries, always position your lower back in a natural angle. Pendlay rows are known to enhance your lat strength thereby contributing thereby contributing to performance improvement. Snatch Grip Deadlift This CrossFit workout is oftentimes done on the podium. The contribution it makes to your back strength is amazing. It develops your upper back and traps as well as your glutes and hamstrings. Snatch grip deadlift is a move that helps you to build your overall strength so that your performance at conventional deadlifts is enhanced. It is advisable for you to start with lower weight because of the pressure this move has on your upper back. The Power Clean This is a move that not only exercises your full body, but also works your deltoids and traps. Ensure you learn the proper form and technique before increasing the weight. When performing this move, you will use your core and back to stabilize your spine and also prevent injuries. The starting point for a power clean is similar to that of a deadlift, but you should ensure the bar is closer to your shins. Butterfly Pull-Up This is an advanced move which targets a big muscle group located at the back known as the latissimus dorsi. Additionally, this move makes use of the core, arm, and the shoulder muscles. Some CrossFitters enjoy butterfly pull-ups because of the momentum it helps them generate in the lower body which propels them upwards. To add to the above CrossFit workout, you can try out kettlebell swing and muscle up. To emphasize, a stronger back will improve the quality of your life and make you a better athlete.