The CrossFit methodology is simple: constantly varied, functional movement executed at a relatively high intensity.

Continuing from yesterday’s post today we’ll talk about the importance of movement selection. The exercise choices we make in our gym space is simple: what allows for best expression of flexibility, power, strength, speed, and coordination? We choose compound movements, or movements that require multiple joints and muscle groups to fire.

Rather than a traditional gym with a spread of machines that isolate muscle groups, CrossFit boxes prefer big open spaces so that we can allow us to move our bodies. We have tons of toys we can pull into the space like rowers, barbells & bumper plates, medicine balls, kettlebells, dumbbells, plyo boxes, etc. These tools generally have movements that we like:

  • squats: back squats, front squats, overhead squats, goblet squats, cossack squats, single leg squats, etc
  • pushes: pushups, burpees, dips, strict presses, push presses, jerks, handstand pushups, etc.
  • pulls: bent-over rows, one-arm rows, strict/kipping pullups, ring rows, bar/ring muscle-ups, etc.
  • jumps: single/double unders, box jumps, broad jumps, jumping lunges, etc.
  • hinging: situps, crunches, hanging leg raises, knees-to-elbows, toes-to-bars, slam ball, etc.
  • extension: back extension, hip extension, reverse hyper, deadlift, good morning, Romanian deadlift, kettlebell swings, etc.

Next time you have to come up with your own workout when traveling or stuck at home, keep these in mind!

CrossFit WOD for Tuesday 10/22

every minute on the minute for 15:00 do 2 snatches, then
every minute on the minute for 15:00 do 2 clean & jeks

READ: Resistance Training For Children and Adolescents – National Library of Medicine
WATCH: The Story Behind Whatever It Takes, The Global Training Retailer – Morning Chalk Up