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Exercises

Run

Running: is a great way to get into shape, but did you know that it can benefit almost every part of your body, as well as lift your mood? Running is incredibly effective at making you healthier in a many of ways. 

Level: Lung
Movement: Run

Burpees

Burpee is a complex exercise which is used not only in Crossfit but in many other sports, where development and strength and endurance are necessary. This exercise is designed specifically for these purposes. Burpy consists of three separate exercises connected together, namely: air squats, push-ups and jumps.

Level: Lung
Movement: Burpees

Pull-Ups

The CrossFit Pull-Ups same are known as Kipping Pull-Ups it's one of fundamental CrossFit movements. It's very technical movement wich needed from athlete good coordination and power.

This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups, are permitted as long as all the requirements are met. The arms must be fully extended at the bottom with the feet off the ground.

At the top of the movement, the chin must break the horizontal plane of the bar. Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar AND wear hand protection.

Level: Lung
Movement: Pull-up
  • Equipment:
  • Racks

Push-Ups

The Push Up is a fundamental movement of each fitness program, you can perform it anywhere without special equipment.

The main Benefits of push ups:

- Good workout for upper body muscles 

- Make a strong core

- You can do it anywhere

- Improve your posture

- Burn Calories and Fat

Level: Lung
Movement: Push-up

Kettlebell Swing

The Kettlebell Swing: is one of most popular movements in crossfit, and it's fairly.


The Kettlebell Swing can be used by professional athletes and beginners, to strengthen the body and prepared for more harder workouts

Level: Lung
Movement: Swing
  • Equipment:
  • Kettlebell

Deadlifts

Deadlift is the best basic exercise undoubtedly, that involves the greatest number of muscles. It came to Crossfit from Powerlifting. It is necessary to perform this exercise with caution, and it is better not to use it in your training in the first months.

Level: Average
Movement: Deadlifts
  • Equipment:
  • Barbell
  • Barbell plate

Row

The Rowing is a full-body workout and it uses almost every major muscle in our body. 

The Row  - it is a good cardio workouts which burn many calories, strenged you body, engages various muscle groups, easy to perform.

Level: Lung
Movement: Row
  • Equipment:
  • Rower

Box Jump

Box jumps is a great exercise for developing an explosive leg power. In it’s turn this helps to increase the results in squats with a barbell, deadlift, snatch or clean. In addition, if you perform this exercise in a high tempo, tt serves as a good cardio session for your body.

Level: Lung
Movement: Jumps
  • Equipment:
  • Box jumps

Double Unders

Double Unders Jump Rope is an excellent exercise to help improve stamina and conditioning,  which in its efficiency is much superior to running and ordinary jumping rope because the energy cost of exercise is much greater. Also Double Unders Jump Rope perfectly develop coordination of movements. This exercise should be studied only if you are confidently able to jump 100 or more single unders.

This is standard double-under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep count. 

Level: Average
Movement: Jump Rope
  • Equipment:
  • Skipping rope

Sit-Ups

The Sit Up is a popular CrossFit movement for training the core and developing power on the front of your hips.
It can be performed on GHD or on abmat to minimise the risk to get injure.

Level: Lung
Movement: Abdominal

Air Squats

Air squat, also called a body weight squat, is one of most vital movements. This is regular squats without using additional weights. This exercise is often used to train endurance, fat burning and for increasing lower body strength and developing core strength and stability. It's important for all athletes of all levels and experience to learn how to squat properly and the best way to do it is to develop good mechanics while under no load. 

Level: Lung
Movement: Squats

Wall Ball

CrossFit’s wall ball exercise is an example high functionality and the marked carryover of cardiorespiratory benefit to sport and human performance in general, writes Coach Greg Glassman.

Level: Lung
Movement: Throw
  • Equipment:
  • Medicine Ball

Thrusters

The thruster is a serious compound (utilizes more than one joint) exercise that combines a clean, front squat and push-press.

Level: Average
Movement: Thruster
  • Equipment:
  • Barbell
  • Barbell plate

Rest

Level: Lung
Movement: Rest

Handstand Push-ups

The Handstand Push Ups -  is excellent bodyweight workout for the shoulders, all muscles group of upper body, and you core and glutes.Its give good feeling off balance and make your body more stronger and athletic

Level: Technically Complex
Movement: Push-up

Toes to bar

The toes-to-bar exercise is a great way to work your abdominal muscles.

Strict toes-to-bar can be more difficult to complete and requires you to keep your legs and arms straight throughout the entire process.

Most people prefer a kipping toes-to-bar, which allows you to build momentum and complete more repetitions in a shorter period of time.

Level: Lung
Movement: Abdominal
  • Equipment:
  • Racks

Overhead Squats

The Overhead Squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. 

In the  overhead squat, the hip crease must below the top of the knee at the bottom. A full squat snatch is permitted but not required to start the movement if standard depth is achieved.

The  barbell must come to full lockout overhead, with the athlete’s hips, knees and arms fully extended, and the bar directly over the middle of the body. The athlete may use a rack.

Level: Technically Complex
Movement: Squats
  • Equipment:
  • Barbell

Walking Lunge

The Walking Lunge exercise is a great strength training exercise. It works the quads, hamstrings, calves, glutes, and core. Walking Lunges are a core part of a lower body routine.

Dumbbells or barbells can be added to increase difficulty. If you go fast, they can also be used for aerobic activity. The walking lunge is similar to a normal lunge, but you move yourself forward as you do each one.

Level: Lung
Movement: Lunges, Walking

Back Squats

Back Squat – is one of the best basic movements, which is used to build the total mass and strength of the legs.  Despite the fact that the exercise seems simple at the first sight, but it has a lot of features of technique, therefore it is not recommended for beginners to perform back squats without the supervision of the coach. 

Level: Average
Movement: Squats
  • Equipment:
  • Barbell

Front Squats

The barbell front squat is a multi-joint exercise that strengthens the legs. The upright position of the torso during the exercise also builds strength in the core. By loading the weight on the front of your body instead of your back, you're able to activate more muscle in your quads using less weight. This form of the squat as helps if you have limited range of motion in your shoulders or a previous shoulder injury.

Level: Average
Movement: Squats
  • Equipment:
  • Barbell
  • Barbell plate