10 Best CrossFit Exercises to Build Muscle
People have become very health conscious, concentrating more on building muscles. Therefore, we have seen an upsurge in the number of people participating in CrossFit workouts. CrossFit refers to various workouts, often in fitness centers or commercial gyms. CrossFit is the option if you do not wish to indulge in extensive workouts or gain a firm and fit body quickly. Instead, sweat all your extra fat out to get a toned body. We will list the ten most effective and best CrossFit exercises to help you achieve your fitness but let’s first focus on what crossfit exercise actually mean.
What is CrossFit Exercise?
CrossFit offers multiple functional-fitness activities that can be performed quickly, in a predetermined structure, and within a specific time. The best thing about the CrossFit exercise is it only requires a little equipment. Though, you can do the CrossFit exercise without any equipment as well. It mainly involves real-life movements, making it possible for adults to do it.
Some functional CrossFit exercises include push-ups, Burpees, sit-ups, etc. Other exercises that require equipment are motions with dumbbells, jump ropes, barbells, rings, pull-up bars, and medicinal balls.
Benefits of Doing CrossFit Exercises
CrossFit exercises ensure that your pain and efforts do not go in vain. Therefore, daily CrossFit exercise can benefit an individual psychologically and physically. The CrossFit training program helps you to gain a strong core and offers increased stamina. It further leads to overall well-being and enhanced mood.
Your heart rate stays elevated throughout the workout. As a result, it effortlessly increases the endurance of your heart. Besides this, an adequate oxygen supply improves the bumping rate, thereby offering you a healthy heart. Intense CrossFit Workouts work not only on your muscles but also on your bones to make them stronger. In addition, you can get an increased immunity power that gives you the capability to combat severe health diseases.
List of 10 Best CrossFit Exercises
CrossFit Exercises have developed programs involving various functional body movements such as climbing, lifting, and rowing, often performed incredibly. However, you can do this with and without weights, but some prefer to add weights for their core strength.
CrossFit training workouts guarantee to help you in keeping your body firm and fit by burning out a significant amount of calories. You will find multiple kinds of CrossFit Workouts to select from. Here is a list of the top CrossFit Exercises for both beginners and experienced people.
1. Barbell Deadlift
Barbell Deadlift is an excellent exercise for your body and core muscle. In this exercise, you will work on your glutes and lower back. It is so because, in this exercise, you will train your body to withstand heavy weights. Therefore, you need to balance your body weight during the workout while targeting the lower and upper body muscles. In addition, this exercise helps improve the strength of your grip.
To do the exercise, you have to stand still with wide legs. After that, you must squat down to lift the barbell using both hands. Make sure to pull up the shoulders back and keep your chest up. Always look straight when you lift the barbell. Then, lift the barbell very slowly and carefully to avoid muscle stretch. First, you have to lift it to your thigh level, then go back to your first position after a few seconds. Please do it for five sets daily with ten repetitions.
2. Wall Ball
The wall ball is another CrossFit Exercise you can do to improve your health. This specific exercise offers a wide range of advantages because it works on each muscle of your body. It helps you move your body in different directions, improving core strength. In addition, this specific exercise is very beneficial as it helps increase the heart rate. As a result, you can burn calories and improve your cardio-respiratory fitness. Practicing this will also fine-tune hand-eye coordination and offers an improved throwing skill with accuracy.
You need to squat a few meters away from the wall to do the workout. Then, when you throw the ball to the wall, you have to catch up with the ball while standing and return to the squat position. It is not a very easy exercise. You will feel a burning sensation in your thighs after doing it.
3. Front Squat
Front Squats are another prevalent and great exercise that strengthens your muscles. Front squats generally work on the glutes, quadriceps, and hamstrings. It is a great exercise to improve your posture and inner strength. This exercise is specifically suitable for athletes because it prevents them from getting severe injuries. It is so because it works on the quads to improve speed, mobility, and endurance.
You must stand straight with the legs apart to do the front squats. Then, you need to place the heavy bar at your chest level with your fingers down. Remember, you need to keep your elbows in a parallel line to the ground. Now, slowly push the hip back in a low squat posture. Now, spread your knees that must point toward the corner. Repeat this exercise for at least ten reps.
4. Kettle Bell Swing
Kettle Bell Swing is an advanced CrossFit Exercise that offers flexibility to the body and improves the bone muscles’ strength. It is a fantastic full-body workout that targets your lower back, upper back, hamstrings, and glutes. With the help of this exercise, you can burn a considerable amount of calories. In addition, it improves your heart rate because this exercise requires significant oxygen consumption. It also works great to improve your metabolism to support recovery.
To do the workout, an individual must get a kettlebell in front of them first. Then, you need to keep your legs slightly wide apart while standing. Then, bend the knees to grab the kettle ball’s handle using both hands. Next, with a flat and straight back, lower the back to swing the ball between your legs. Then, swing it back at the level of your shoulder with straight arms. Repeat the exercise without a break and complete five sets within 30 seconds.
Helen is not very easy and sweet, as the name suggests. It is a collection of beginner-friendly yet intense CrossFit workouts. This exercise is best for people who wish for weight loss. Besides this, it also improves the strength of the core to provide us with improved stamina. This specific exercise involves 21 kettlebells, 400 meters of running, and 12 pull-ups to finish the single set.
6. Box Jump
The box jump is another excellent exercise that works on our abductors, glutes, quads, hamstring, and calves in a single swift motion. It provides you with improved strength and power in the lower part of your body. In addition to that, it also helps you in keeping your arms strong. You must constantly jump on a box with a squat position to do it properly.
7. Treadmill Sprints
Treadmill sprint is a very common and effective CrossFit workout that works on our whole body. Running on a treadmill can make your cardiovascular system more potent by concentrating on your heart to beat faster. This cardio exercise will make your legs more powerful as well. You can burn fat from each body part and help you get faster. Thirty seconds of running is sufficient to see effective results. To do it, you just need to walk or run on the treadmill while in the gym.
It is also a great exercise that combines with other workouts. In this extensive workout, you must finish as many rounds as possible within only 20 minutes. It involves ten push-ups, five pull-ups, and 15 squats. So, these three exercises will work on the whole body part. Push-ups are great for improving the balance of your body, and pull-ups offer great strength. On the other hand, squats work on the thighs, calves, glutes, butt, etc.
Being the mixture of running and squats, this exercise is another CrossFit workout you can opt for to build your muscles. It is a challenging and intense workout that helps you burn a lot of calories in a short time. It includes 30 burpees, running one mile with a heavy vest, six front squats, and then again running one mile with a heavy vest. This crossfit exercise is beneficial as it promotes a healthy heart rate.
10. Filthy Fifty
Filthy fifty is also a set of different CrossFit workouts that are very difficult to perform. It is an advanced-level exercise that involves extensive workouts. In this exercise, you have to complete each exercise 50 times a day at your convenience. It involves the following workouts:
- 50 Burpees
- 50 Box jumps
- 50 KettleBell Swings
- 50 Push Presses
- 50 Jumping Pull-ups
- 50 Wall Ball Shots
- 50 Double-unders
- 50 Knee to Elbows
- 50 Walking Lungest Step
- 50 Back Extensions
CrossFit workouts are a great option to work on your body as it involves cardio, strength training, and powerlifting. It helps you to improve endurance, burn calories, and increase lean muscle mass. However, apart from these exercises, there are also lots of workouts that you can opt for.
So, start your fitness journey with the professional trainers of The Musclez Gym, the best gym in Delhi. Their certified instructors will help you to achieve your fitness goals within a few weeks. Moreover, the workout-friendly environment of this gym will motivate you to work harder to strengthen your core. So, without much delay, visit the website of The Musclez Gym to add value to your whole workout journey.