One of the best things about CrossFit is that it can be developed through multiple exercises that may or may not require sports equipment.
It is possible that in these times you do not have the option of training in a CrossFit gym or box, so in this article we will teach you five CrossFit exercises for which you do not need any equipment, just your body weight.
dominated
Pull-ups are, along with rowing, a basic pulling movement. Although if you practice CrossFit, it is most likely that you will end up doing pull-ups with kipping as in the video, it is important to know how to do them strictly.
Place your hands on the bar slightly wider than shoulder width. Once the bar is grasped, the movement should not begin with a bend in the elbows. but with a decrease of shoulder blades and allowing the chest to angle slightly toward the bar first.
After this small gesture, bend your elbows and try to climb towards the bar with your chest facing towards it, making it finally touch the bar at approximately the height of the sternum.
box jumps
Box jumps are a great exercise to include in our more cardiovascular and metabolic workouts or WODs.
In the first place, we must separate ourselves from the box at a prudent distance that allows us to safely jump on it. 20-30 centimeters is enough.
The beginning of the movement takes place by flexing our hips and extending our shoulders backwards, that is, throwing our arms behind our body to generate inertia with them at the moment of the jump.
Hip flexion will cause the stretching of our glutes and hamstrings, which will release all their tension when we extend them while throwing our arms forward. The gesture of catapulting the arms forward will give us inertia to achieve a more efficient jump.
Handstand push-ups
If you practice CrossFit, sooner or later you will have to face a WOD that includes the famous handstand push-ups.
The movement is nothing more than a vertical press, but instead of moving an object above our head, it is we who push our body away from the ground while being upside down.
The ideal way to start practicing this movement is to make simpler approximations to the full movement to condition our wrists and elbows. For this we can perform pike push-ups and diamond push-ups.
burpees
Burpees require no introduction, as it is one of the most viewed exercises, not only in CrossFit but also in directed functional training classes around the world.
The premise is very basic: we must crouch down, place our hands and feet on the ground with our body extended like a board, perform a push-up and jump back up.
There is a lot of muscle mass involved, so the heart rate will immediately skyrocket.
Pistol squats or single leg squats
Single leg squats are probably the most technically challenging exercise we’ve covered here today. It not only requires a great strength base in the lower body, but also good joint mobility and neuromuscular control.
To take the first steps with the pistol squats you can climb on a box or even help yourself with a support or rope that assists you in the movement. Even wearing shoes with a bit of a heel like weightlifting shoes can be very useful.
In Vitónica | With just a pair of dumbbells you can have a CrossFit workout: five exercises for a complete routine
In Vitónica | Five EMOM workouts to get you in shape with this CrossFit workout
Pictures | istock
Videos | CrossFit, Reebok Training Center