Top 2 Crossfit Upper-body Exercises to Gain Absolute Strength

Fitness goals should include building upper-body strength, which can be accomplished by performing a great series of Crossfit exercises that targets major muscle groups. While there are numerous options available with Crossfit home gym for upper-body strength, the two Crossfit exercises are multi-joint compound movements that actually respond to each other- the handstand pushup and pullups.

Pullups

Pullups are excellent Crossfit upper-body exercises and can be performed with minimal equipment. The exercise demands a specific technique for each repetition to improve the overall fitness. You can hold the pullup bar with any grip, including overhand, underhand or alternating grips depending upon your choice. Start the workout by hanging from the bar with arms fully extended and pulls yourself up until your chin passes the bar.

Scaled varieties of Pullups

Many individuals face difficulty this exercises as it has several progressions and varieties. The first progression you ought to perform by using a pullup machine or resistance bands. As with practice, your strength will improve, you will gradually perform an unassisted pullup. While performing unassisted pullup, try to perform as many reps as possible in the minimum time.

Handstand Pushups

Handstand pushups are a functional upper-body exercise that utilizes your complete body weight for resistance. While practicing the exercise, your body will be inverted when you stand on your hands to perform an up and down movement. Start performing the exercise by getting into an inverted position and lowering your body to the ground until your head touches the ground. Push yourself against the ground to return back to the starting position.

Progressions to Handstand Pushups

Crossfit handstand pushups are perfect to build strength and coordination. You need to gain mastery over the traditional pushups and then gradually shift to handstand pushups. To practice, place your feet on a chair and perform incline pushups until your feet are vertical. Perform 20 reps of the freestanding handstand pushup.

5 Crossfit Workouts to Improve Your Fitness Level

Crossfit workouts are known for creating a perfect blend of strength, stamina, agility, flexibility, power, speed and balance. Anyone whether man or woman wants to have a fit and string body prefers to join crossfit home gym since Crossfit workouts involve your complete body, not just a part of it.

If your aim is to have a fit body only, Crossfit workouts are not for you. Crossfit exercises are for the people who want to gain complete fitness, build and tone the muscles. It is not necessary to join any gym to practice the Crossfit exercises, there are some exercises that you can do at home and improve your fitness level.

Sprinting

If you want to choose only one exercise for your body, it should be sprinting. Sprinting strengthens both anaerobic and aerobic energy system. If you want lean and strong muscles, sprinting is the right choice for you. Crossfit sprint exercises are bets for maintaining high level of fitness and stamina. Choose any Crossfit exercise, including running, trunk jumps, rocket jumps, or any exercise and perform it for 20 minutes continuously without taking any break.

Squats

Just like sprint, perform squats regularly for 20 minutes.  Squat is one of the finest Crossfit lower-body exercise. It reduces the amount of cellulite in your bottom area and makes your butt muscles more toned and firm. Include squats in your workout and repeat it in as many rounds as you can within 20 minutes.

Power-lifting and Weightlifting

Crossfit power-lifting exercises are one of the strengthening and conditioning exercises. Practice squat, bench press and deadlifts as a part of your workouts under the supervision of a certified fitness trainer. Along with power-lifting, you need to perform Crossfit weightlifting exercises such as pull-ups. Barbell bent-over rows, one-arm dumbbell rows, lat pull downs, barbell shrug and dumbbells shrug to build and strengthen your chest and back muscles.

Jump Rope

Try to jump faster and higher while performing the Crossfit jump rope exercise. This Crossfit exercise is much easier than power-lifting and can be done at home easily.  Jump rope training develops coordination, agility, flexibility, quickness, footwork and endurance in your body.

Pull up Bars and climb rope

You don’t need much Crossfit equipments to perform pull up bars and climb rope exercises.  Install a rope in your Crossfit home gym that can carry your weight.  Pull yourself up to strengthen most of your muscles.

Crossfit Shoulder Exercises without Weights

If you don’t want to join a gym or don’t want to invest in a set of weights, there are certain Crossfit exercises you can do to strengthen your shoulders without any weights. Most of the Crossfit exercises are relatively simple and often included in standard Crossfit workouts. In this blog post, we are discussing about 4 Crossfit shoulder exercises without weights to help in building shoulder muscles-

Pull Ups

Include Pull-ups in your Crossfit workout. To practice pull-ups at Crossfit home gym, grab the pull-up bar with your hands placed shoulder-width apart and palm facing away. Pull yourself upward until your chin passes the bar and completes the Crossfit exercise by gradually moving to the hanging position.

Push-ups

Perform pushups periodically across the week. Unlike pull-ups, this Crossfit exercise helps in building muscles in the chest and triceps along with shoulder muscles. In order to practice pushups in the right way, hold a pull-up bar by placing your hands shoulder width-apart, palm facing away. Lower the body by bending the elbow until they come in line with your shoulders, now pushes your body up while keeping your arms straight.

Shoulder Dips

Shoulder dips help in strengthening your shoulder girdle. Take a bench or a chair and place your palm at the edge of the seat and wrap your fingers underneath. Walk out your feet to put your butt off the seat and extend your legs straight. Lower your body by bending both arms, but be sure your elbows point away from the back. Lift your body up by straightening the arms. Repeat.

Handstand Pushups

Kick up to a handstand against a wall. Lower yourself until you touch the floor with the top of your head. Push back to handstand. The Crossfit exercise is great to get bigger, wider and stronger shoulders.

Considerations

To perform pull-ups at home, buy a chin bar for your Crossfit home gym. This Crossfit equipment hooks onto the frame of an average-sized door to provide you enough space to pull the chest up to the chin bar. Always perform the Crossfit workouts under the supervision of a certified trainer and never take a break during the Crossfit exercises.

Top 5 Crossfit Exercises for Triceps

You need to take a number of factors into consideration while selecting the best triceps exercises. You also need to effective Crossfit workouts to build the size and strength you are seeking. Work on the given below Crossfit exercises into your weekly training at Crossfit gym and you will see a remarkable improvement in your triceps in a very short span of time.

Close Grip Bench Press

Close grip bench press is one of the best Crossfit exercises for triceps. This exercise allows you to put maximum stress on the one muscle beside the pecs to increase your bench.

Practice the close grip bench press which is similar to a regular bench press but place your hands shoulder-width apart. Do not let your elbows drift away from your body that you do with a regular bench press.

At the bottom, the bar should come to the lower portion of your chest, whereas at the top, the bar should be over your upper chest. Ideally, your forearms should be perpendicular to the floor during the workout. Place your hands and wrists directly over your elbows across the Crossfit workout.

Dips (weighted)

Dips are the classic triceps building exercise. Keep your body upright to put pressure on your triceps instead of your chest. Use a belt with a chain to add more weight if you can do more than 5 repetitions at a body weight. During the workout, always respect the flexibility and stability of your shoulder. Never lower your body so far that put stress on your shoulders. Always use a bounce-free concentric movement.

Rack Lockouts & Board Press

Both rack lockouts and board press are the real power-lifting exercises. The ultimate goal of these Crossfit exercises is to train the top portion of the bench press. Mostly, people prefer lockouts because if you use too much weight, you can just rack the bad without any worry.

Board Press

Mostly powerlifters used to choose board press over the rack lockouts. Board press is almost similar to the regular bench press, but it has a shorter range of motions. You’re allowed to change the thickness of the boards starting from one inch to ten inches according to your workout requirement.

Lying French Press

Lying French press is also called as skullcrushers and nosebreakers. This Crossfit triceps exercise allows you to work up to a decent weight, and this exercise works on your triceps from a different angle as compared to any other pressing movement.

Use an EZ curl bar and position your hands shoulder-width apart. Lower the bar under control down to your nose, your hairline, or behind your head.

Close Grip (diamond) push ups (with a clap)

Close grip push ups will condition your triceps to contract with maximum force. Position your hands just lower than your chest with index fingers and thumb tips touching. The space left should form a diamond. As soon as you perform 10 pushups without the clap, add the clap. In order to clap properly, you need to push hard and high enough to execute the clap and return your hands to proper diamond position for the next repetition.

4 Crossfit Kettlebell Workouts to Focus on Major Muscle Groups

There are various compound movements are incorporated in a crossfit kettlebell workout that not only focus on improving cardio but also strengthening your entire body. Unlike the typical gym workouts, crossfit home gym is renowned for creating training programs that focus on all major muscle groups throughout the body. Kettlebell workouts created by crossfit is perfect for toning all major muscle groups and increase your fitness level as well.

Snatch

Snatch is an important crossfit exercise used to be performed with kettlebell. To perform this exercise, stand up and put the kettlebell on the floor between your feet. Bend your kneed and push your hips back while keeping your butt low to the ground. Now, swing the kettlebell back between your legs and immediately spin your grip so that the kettlebell rests on the back of your forearm. Pull the kettlebell to your chest quickly. You need to control and balance your weight will as the snatch movement is quick.

Clean and Press

Stand with your feet shoulder-width apart. Put the kettlebell on the floor and bend your knees slightly. Hold the kettlebell with one hand and raise it to the chest, flip it over your hand so that it rests on your forearm. Use your explosive power in your hips, knees and ankles to “clean” the kettlebell. When you raise the kettlebell to your chest, tighten your core muscles and raise the kettlebell over your head. This crossfit exercise mainly targets your quadriceps and shoulders, but you need to stabilize your core, back, hips and ankles throughout the workout.

One Arm Swing

Stand with your feet shoulder-width apart. Bend your waist and knees slightly and hold the kettlebell between your legs. Now, swing the kettlebell backward, and swing it to chest level forcefully while keeping your body straight. Quickly switch hands and catch the kettlebell in the air when you raise it to your chest level and keep changing the hands as you rise.

Windmill

Stand with legs wider than shoulder width. Place one arm overhead and bend your waist a bit when you pick up the kettlebell. Extend your hand over your head and let the kettlebell touch the ground. Bend from your hips and keep your back flat when you lower and raise the kettlebell. This crossfit exercise is beneficial for your oblique and hamstrings.

So, aforesaid are four important crossfit kettlebell exercises that help you toning your entire body by focusing on the major muscle groups of your body.

How to Lose Weight with Crossfit Workouts

An intense exercise program and an effective diet plan is the only way to reduce weight successfully. Fat-burning exercises usually involve multiple repetitions and robust training. If you want to join an effective weight-lose training program, join crossfit gym now!

Apart from helping people to build muscles, crossfit workouts also help people lose weight without causing any side-effects. By following the 5-day a week exercise program at crossfit home gym, you will reduce extra weight, but also gain a notable body shape.

A Unique and Effective Weight-loss program

If you already have idea about crossfit workouts, you know that these sessions are hard to top. Almost every workout session includes pull-ups, chin-ups, squats and burpees. All these exercises are excellent for your body as you burn fat quickly and attain a lean and mean physique.

Since crossfit workouts are more focused on getting complete fitness, you get the full spectrum of exercise. All the exercises in crossfit gym incorporate 10 elements – agility, endurance, balance, accuracy, speed, power, flexibility, stamina, coordination and strength. So, if you’re following the WOD plan seriously, you will lose weight definitely.

Learn Discipline and create mental toughness

If you want to lose weight, you have to control your food craving and improve your discipline. Crossfit training sessions help people brining a mental toughness which is essential to break bad eating habits. You have to be disciplined and determined to push yourself hard through the daily workouts and become a different person. Stay away from unhealthy food and exercise regularly to get rid of obesity in a short span of time.

 A right diet plan that keep your weight under control

You have to keep the amount of starches and sugars low to burn fat and create definition. You need to redefine everything from the way you eat to what time to eat and how often you eat to make your weight loss treatment a success. Eat small meals three times a day will allow you to control your food craving.

Crossfit weight loss training programs are not at all easy. There are many people who joined the crossfit training program to take their fitness to the next level but failed. If you want to overcome your obesity and reduce your weight successfully, you need to keep your focus until you achieve your weight-loss goals.

Get Your Lift on with a Crossfit Home Gym

A home gym set-up saves money on fees, allows you to work out on your own schedule, and does not require having to wait as someone else uses equipment.

Motivating yourself to get to the gym each day can be a chore.  Add in the crowds of people, the wait to use some of the most popular machines or racks, and the monthly costs that approach a mortgage payment, and there is little reason why you should consider a gym membership instead of a home gym if you want to improve your physical fitness.  Whether you have been lifting weights since you were a sprout or whether you do not know the difference between a bench press and a garlic press, a Crossfit Home Gym offers strength building and conditioning workouts that can turn flab into abs with just a few exercises per week.

The most efficient workouts are not the fancy-looking elliptical machines or the yoga positions that require memorizing thirty different stances.  The best way to lose weight or build muscle mass is simple: pick up a weight and lift it several times, then slowly increase the size of the weight.  When you adhere to this one principle, your body must create new muscle mass in order to lift the ever-increasing quantities of weight.  This not only creates huge guns or a flat tummy, but requires a huge amount of energy to create the new muscle cells — energy that is drawn from your fat reserves.  As such, a home gym can get you in great shape in as little as a few months provided you keep to a workout routine.

What is the advantage of a crossfit home gym?  While you may not have the exercise assistants who offer motivation, you can do everything on your own schedule.  If you want to do your weightlifting at two-thirty in the morning, no gym in the world can accommodate you, while a home gym is right in your basement.  The cost of installing a complete set of Crossfire weights and bars is not insignificant, but compared to a year-long gym membership is a bargain: you could end up saving several hundred dollars in the first year alone.  What’s more, you can adjust your purchases to dictate exactly what workouts you want to do.  Want to eschew the dumbbells in favor of medicine balls?  No problem.  Want to get a bench that can be modified to double as a pylo box?  You can find one easily.  You can even buy jump ropes and special shoes from Crossfire, along with dozens of other exercise accessories.  No matter how much or how little you want, a home gym suits your needs.

How do you want to work out?  Follow a mixed-martial arts lifting schedule and prepare your body for the rigors of jiujitsu or krav maga.  Get a military set-up and put yourself through the same training routine as Navy SEALs.  Get the reading material or training DVDs that help you get the most out of your home gym.

Invest in Good Health with a Crossfit Home Gym

The Crossfit training system specializes in equipment that builds endurance, flexibility, toning, and muscle. It is an exceptional training system based on free weight training and other specialized equipment, which can be adapted to meet a variety of fitness goals. Creating a Crossfit home gym gives people the freedom to achieve an outstanding gym experience in the privacy of their home. This system can be purchased in a range of workout levels, and upgraded as needed to achieve more intense training objectives. Depending on the individual’s fitness goals, there is a Crossfit level to meet their needs. There are five levels of training equipment packages; Basics, Essentials, Prospect, Elite, and Champ.

The Basics:

The Basics is a beginning stage workout package. It contains the Crossfit 140 pound bumper plates, barbell, barbell clips, AbMat, gym chalk, and pull-up bar. This package allows individuals to perform seventeen Crossfit workouts. This is the perfect regime for the beginner, who wants to start a fitness program based on strength training, endurance, toning, and weight loss.

The Essential:

The essential takes fitness training to another stage adding a more complex weight training system. This set of equipment includes the Crossfit barbell, barbell clips, AbMat, gym chalk, pull-up bar, 260 pounds of weights, dip rings, 20 pound medicine ball, and kettlebell. This combination of training apparatus allows individuals to perform more intense Crossfit workouts. This stage takes the beginner to a more complex muscle building and body sculpting level.

The Prospect:

The Prospect is packed with conditioning options for both men and women. This Crossfit training system includes; 260 pounds of weights, barbell, barbell clips, AbMat, gym chalk, pull up bar, dip rings, kettlebell  1 pood for women and 1 ½ pood for men, medicine ball 14 pounds for women and 20 pounds for men, plyo boxes, squat posts , exercise tubing, Eva therapy ball and Eva circular foam roller. This package allows individuals to setup a home gym for the ladies and the guys.

The Elite:

The Elite is for the person who is serious about weight training and an extreme workout. The Elite comes with 350 pounds of weights, barbell, barbell clips, gym chalk, pull up bar, AbMat, kettlebell in both 1 and 1 ½ poods,  medicine ball 14 and 20 pounds, squat posts, sand bag system, flat bench, plyo boxes, flat bench, 15 foot climbing rope, exercise tubing, Eva circular foam roller and Eva therapy ball. This package is similar to weight training centers found in commercial gyms.

The Champ:

The Champ has the same weight training equipment as the Elite, but also includes a rowing machine, and GHD, which stands for glutes ham developer. The Champ is the complete Crossfit system. Individuals can also buy gym apparel, racks for storing equipment, and nutritional supplements. There are also online forums, which give advice about different exercise routines for children, women, and men. Special financing makes owning a home gym affordable and it is one of the best investments people can make for lifelong health.

Get a Total Body Transformation at Home While Using Your Own Crossfit Gym

A Crossfit exercise regime is an excellent way to transform your body at home. Crossfit exercise programs offer hard core workouts for people who are serious about their bodies. These programs can easily be done at home using a Crossfit home gym. There are several levels of Crossfit training so the workout equipment will vary from one level to another. Those who are new to Crossfit training should start out at the lowest fitness level. This level will require equipment such as an Olympic bar, suitable plates, and a set of rings.

The Olympic bar and plates will be used for several of the fitness activities in all levels of Crossfit training. Due to the fact that this equipment will be used throughout all fitness levels, it is wise to obtain a bar that will provide maximum comfort as well durability. The plates needed for a beginner will vary in weight according to an individual’s physical capabilities.

Plates come in numerous weight levels so it is easy to build a set that will enable a beginner to work out according to their personal abilities. When shopping for plates it is wise to find a brand that has a good reputation inside the fitness circle. The plates should be bought in several weight increments so that they can be increased according to an individual’s fitness progress. Generally people will find that they will continuously need to add heavier weighted plates as they gain strength and endurance through each level. Some people prefer to have an entire set of plates versus buying them as needed. Either method of buying plates is appropriate and can easily be accomplished shopping online or locally.

As an individual adapts to Crossfit training programs they will notice a significant increase in stamina, muscle growth, and overall strength. Each fitness level will provide results that are astounding. Though every individual will see their own unique results, most will agree that when graduating from one level to another they have noticed impressive results. Many people find this style of training unparallel to other fitness styles when it comes to overall results.

When designing a Crossfit Home Gym it is advisable to do research and have a basic idea of equipment that will be needed. A lot of beginners just start out with the basic equipment required, and some will also buy other optional equipment such as kettle bells. The basic equipment consisting of an Olympic bar, set of plates, and rings will enable an individual to do nearly half of the Crossfit fitness activities. Though the basic equipment may seem like it is not enough, it truly is enough to get a great start in this type of training. The basic equipment will be used through the entire Crossfit training program. Most of the equipment needed will have multiple uses such as the rings.

A good set of rings will enable an individual to do activities such as pushups, muscle ups, pull ups, as well as many other styles of fitness activities. The rings are used in several levels of this particular type of training.  An individual who is designing a Crossfit Home Gym will find that the basic equipment is affordable and they can continually add new equipment as they work from one level to another. Knowing that the required equipment will be used throughout the entire Crossfit fitness program should encourage individuals to purchase equipment brands that are proven and durable.