CrossFit is more than just a form of exercise; it's a lifestyle and it's taken the fitness world by storm. Known for its high intensity and versatile exercises, crossfit offers a unique approach to physical and mental well-being that appeals to both fitness enthusiasts and those just starting their journey to better health.
Let's dive into the heart of the crossfit exercises. Whether you're a seasoned athlete or a curious beginner, this guide will introduce you to the basic and advanced exercises that define CrossFit. From classic squats and push-ups to more challenging muscle-ups and snatches, we'll explore how these exercises can transform your workout and improve your overall fitness.
High quality training clothes
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Basic crossfit exercises - Your foundation for a strong body
Let's focus a little on the fundamentals: the basic exercises that form the backbone of any crossfitter's training routine. These basic exercises are not only the stepping stone for beginners, but also the cornerstone for experienced practitioners who are constantly seeking to refine their technique.
Squats: Your strength starts here
Squats are a strength exercise that every crossfitter should master. This exercise involves the large muscle groups in the legs and back, and is essential for building strength and endurance.
Technique and form: Start with your feet shoulder width apart. Keeping your back straight, lower yourself as if you were sitting on a chair until your thighs are parallel to the floor. Be sure to keep your knees in line with your toes and avoid letting them collapse inward.
Adaptation to different levels: beginners can start with air squats (without weight), while more experienced exercisers can add weight with a barbell for an increased challenge.
Deadlifts: The lift that builds total strength
Deadlifts are another critical exercise in crossfit, known for their effectiveness in building strength throughout the body, especially in the back, thighs and hips.
Technique and form: Stand with your feet under your hips, bend down and grab the bar with a firm grip. Keeping your back straight, look forward and lift the bar by extending your legs while keeping the weight close to your body.
Adaptability to different levels: Beginners can practice with a light barbell or even a training bar to master the technique before increasing the weight.
Push-Ups: Indispensable exercise for the upper body
Push-ups are a classic exercise that strengthens the chest, shoulders and triceps. An essential part of any crossfit workout, push-ups also help develop a strong core.
Technique and form: Start in a plank position with the hands placed slightly wider than shoulder width. Lower your body until your chest almost touches the floor, then push back up. Keep your back and legs straight throughout the exercise.
Adaptation to different levels: Beginners can start with knee push-ups, where the knees rest on the floor, reducing the strain.
These basic crossfit exercises are the building blocks of your training journey. By mastering the technique and gradually increasing the intensity, you will be able to build a solid foundation for strength, endurance and general fitness. Always remember the importance of proper form to avoid injury and get the most out of your workout. Over time, you'll be able to challenge yourself with more advanced variations and weight loads that keep your workouts both challenging and exciting.
So whether you're an avid crossfit athlete or a curious beginner, remember to start with these basic exercises, work your body, and most importantly, enjoy your journey to a stronger, healthier you!
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Choosing the ideal workout clothes for crossfit isn't just about style; it's about performance and comfort.
More advanced crossfit exercises - Take your training to the next level
After mastering the basic exercises of crossfit, it's time to challenge yourself further. In this part of our series, we will focus on the more advanced crossfit exercises that require and develop a higher degree of strength, technique and coordination. Let's dive into exercises like muscle-ups and snatches and how you can integrate them into your workout routine.
Muscle-Ups: The ultimate test of strength and technique
Muscle-up is a highly valued exercise in crossfit, which combines a pull-up and a dip. It tests your upper body strength, coordination and agility.
Technique and Form: Start with a firm grip on gymnastic rings or a pull-up bar. Use momentum to swing up, pull yourself up like a pull-up, and quickly switch to a dip position where you push yourself up over the rings or bar.
Progression: Start by strengthening your pull-up and dip. Then practice with light jumps or using elastic bands to get the feel of the exercise.
Snatch: An explosive lifting technique
Snatch is a complex and technical lifting technique that works with almost every muscle in the body. It requires precision, strength and timing.
Technique and form: Start with a barbell on the floor. Bend at the knees and hips to grip the barbell with a wide grip. Lift the barbell in an explosive motion, fully extending the hips and knees, and pull the barbell overhead in a gliding motion.
Progression: Begin by practicing the movement with a light barbell or PVC pipe. Focus on form and gradually increase the weight as you become more comfortable with the technique.
Incorporation into your exercise routine
Integrating these advanced exercises into your workout routine requires patience and consistency. Here are some tips:
Focus on basic skills: Prepare your body by working on basic strength, flexibility and technique.
Use scaling methods: Use scaling methods such as lighter weights, modified movements, or use of aids until you build sufficient strength and technique.
Be persistent: Dedicate time in your training sessions specifically to work on these exercises. Consistency is the key to improvement.
Safety first: Monitor your form and listen to your body to avoid injury. Consider getting guidance from an experienced crossfit trainer.
Mastering advanced crossfit exercises like muscle-ups and snatches is not an easy task, but the journey towards achieving them can be incredibly rewarding. These exercises will not only improve your physical capacity but also increase your confidence and mental toughness. Remember that progression in crossfit is about personal development and pushing your limits in a safe and controlled way. So take it one step at a time and enjoy each little improvement on your journey through the challenging but incredibly rewarding world of crossfit.
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WODs (Workout of the Day) - Adapt your training to all levels
A central part of crossfit is the concept of WODs, or "Workout of the Day". These daily training programs are the heart of crossfit and what makes the training so dynamic and versatile. A WOD can be infinitely varied and adapted to all fitness levels, making it a great way to keep your training fresh and challenging. Let's look at how you can structure and adapt WODs to your level and needs.
Structuring a WOD
A typical WOD in crossfit can be structured in various ways, including:
Time-based: Here you perform as many rounds as possible (AMRAP) of an exercise combination within a specific time frame.
Round-based: A set number of rounds of specific exercises.
Time: Complete a specific amount of work as quickly as possible.
Examples of WODs adapted to different levels
Starting the WOD
- AMRAP for 10 minutes:
- 10 air squats
- 10 push-ups
- 10 sit-ups
- This WOD focuses on basic body exercises, perfect for those just starting out in crossfit.
- 5 laps for time:
- 15 kettlebell swings
- 12 pull-ups
- 9 burpees
- A more intense WOD that requires some basic strength and conditioning.
- 3 laps for time:
- 500 meters of calm
- 21 handstand push-ups
- 12 muscle-ups
- This WOD is challenging both in terms of endurance and technical difficulty.
Tips for variation and adaptation of the WOD
Customize exercises: Don't be afraid to substitute exercises. If a WOD requires pull-ups and you can't yet do them, you can substitute with a modified version or a completely different exercise.
Adjust the volume and intensity: Adjust the number of repetitions and rounds according to your level. If a WOD seems too overwhelming, reduce the number of reps or rounds.
Include Recovery: Remember to include rest days in your training plan. Crossfit WODs can be intense and your body needs time to recover.
Using WODs in your training routine is an excellent way to keep your training varied and challenging. With a little creativity and understanding of your own limits, you can create an exercise routine that not only improves your physical fitness, but also keeps you motivated and engaged in your exercise journey. Remember, the most important thing is not how fast or how hard you can train, but that you constantly challenge yourself and grow through the process.
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Take your crossfit journey to new heights
We have now reached the end of the road. We've looked at how these dynamic and versatile training programs can be adapted to all levels, from beginner to advanced. With WODs, the possibilities for variation are almost endless, ensuring that your exercise routine remains both challenging and exciting.
Remember, the key to success in crossfit lies not only in the exercises you perform, but also in your approach to training. It is important to have some high quality training so that you can perform your exercises properly - whether it is in the crossfit center or if you are chasing a new per. on the road. It's about constantly challenging yourself, while listening to your body and respecting your limits. With each WOD, you have the opportunity to test your strength, endurance and willpower while building a stronger, healthier and more resilient you.
Crossfit is more than just a form of exercise - it's a lifestyle, a passion and a community. Whether you are new to crossfit or a seasoned athlete, every day is a chance to grow and improve. So put on your training shoes and throw yourself into today's WOD with enthusiasm and determination.