7 exercices de CrossFit pour un meilleur physique | Charlie Tango Fitness

7 CrossFit exercises for a better physique

Build a More Attractive Body with These Performance-Based Exercises

Fitness models, bodybuilders they all look great, but at one time or another, each of them succumbs to the warm blanket of complacency.

Without even thinking about it, these hard-working athletes who all share the goal of building lean muscle get used to a certain way of doing things. As a result, the body no longer reacts. The only way out of this muscle discomfort is to change things up, to escape routines and habitual movements.

Adding non-traditional exercises can do wonders for your physique and athletic performance. This is where adding some traditional CrossFit exercises can help.

Most CrossFitters strive to increase performance and reduce body fat in order to execute a WOD (workout of the day) with ninja speed and precision. Watching the CrossFit Games, you'll see these athletes have a trim, high-performance condition.

These seven exercises will not only help you add variety, but also shock the body into responding with more muscle and less fat.


Barbell Thruster

This exercise hits just about every muscle group in the body. It is a total body conditioning exercise that helps reduce body fat due to the increased energy demand it places on the entire body.

The base thruster demand also works the abdominal region, which has the effect of flattening the stomach and helping you achieve your desired six-pack through diet and additional cardio exercises.

A good way to get familiar with the thruster (which can also be done with dumbbells) is to load the barbell with your 8-12 rep max and do 3-4 sets.


MOVEMENT :

Start with a barbell loaded with whatever weight you feel is appropriate. If you are doing a traditional CrossFit workout, you will use 65-95 kg. Clean the barbell to the front rack position (across chest and shoulders).

Be sure to keep your elbows up as you squat below parallel. Your feet should be shoulder-width apart and your toes should point 10-30 degrees outward.

When you front squat to the top position, press hard on the bar overhead. Without pausing at the top, lower the bar back down to the front rack position and repeat. This exercise is meant to go fast, so no slow.

workoutfromhome

wallball

You've probably seen videos of CrossFitters squatting with a medicine ball and then throwing it high against a wall. No problem, right?

Wall ball throwing can be very disappointing. The medicine ball may not weigh very much, but the big movement demands a lot from the body. The trunk, the legs and even the shoulders will be solicited as soon as you have reached 10 repetitions.

For a great conditioning and fat loss workout, try five sets of 20 reps, resting only 30-60 seconds between sets.

It 's a great way to end your traditional cardio session or leg workout. The extra quad pump is sure to make your legs sore the next day.


MOVEMENT :

Find a wall at least 2 meters high and a large medicine ball weighing at least 5 kg. Standing a few feet from the wall, hold on to the ball at head height.

Crouch below parallel level and, returning to the top, throw the ball to a target three meters (or more). Try to catch the ball while descending to the squat position to increase your efficiency and speed.


Overhead Kettlebell Swing

Swinging kettlebells overhead isn't just a great exercise for fat loss and conditioning. The hamstrings and glutes are very stressed.

Since most exercises for the glutes and hamstrings, such as squats and Romanians, don't have an explosive component, you're tapping into certain muscle fibers that traditional strength exercises tend to miss.


If you want to improve your glute-leg connection, overhead kettlebell swings will do the trick. Try 3-4 sets of 12-15 reps.


MOVEMENT :

Many trainers and coaches use the traditional Russian kettlebell swinging motion, where the weight is placed at a point parallel to or just above the floor.

But the overhead kettlebell swing is the staple of the CrossFit community. Start with the kettlebell (35-54 pounds is standard) about 8-12 inches in front of you on the floor.

Rock forward as if trying to perform a deadlift and grab the bell by the horns. Swing the kettlebell between your legs, keeping it high and straight.

Push your hips hard to propel the bell forward and above your head, arms perpendicular to the floor. Be careful not to hyperextend your lower back by squeezing your glutes and abs.

Make sure the kettlebell goes behind your head for one full rep. Bring the kettlebell back between the legs with control and repeat.


boxjump

Box jumping isn't exactly state of the art. It's been used by athletes and CrossFitters for years, but it definitely has a place in the training regimen of physical-minded athletes.

Explosive movements have been shown to excite the central nervous system, enhancing the neural output of weight lifters during their strength training program.

A more focused weight training session leads to lifting heavier weights and with better form – a perfect potion for building muscle. Try three sets of five reps before you start weight training.


MOVEMENT :

These exercises can be done on any safe surface, 12 to 36 inches high, but a plyometric box is the most effective. Your athletic ability and lower body power will determine the height of the box.

Start at 12 inches and work your way up from there. Assuming an athletic stance, lean forward bringing your arms behind you. Thrust your hips hard, swing your arms forward, and jump as high on the box as you can.

Land smoothly on both feet, in a squat position, with the knees just above parallel. Straighten up before jumping or step back down from the box and repeat the exercise.


Rope Climb

CrossFitters prefer synergistic use of muscle to isolation, but anything that gets you to the top of the rope is sometimes enough. By using only your upper body to pull up the rope, you create the ultimate upper body pull-up exercise.

Your back, lower back, arms and grips will be totally fried after a few climbs.

Rope climbing is the ultimate "functional" upper body exercise that will build a ton of muscle and strength, while increasing your overall athletic ability.

If you have access to it, just try to do a summit climb or two on your first outing, then increase that number each week, or start incorporating it into other fitness exercises.


MOVEMENT :

Many gyms do not have climbing ropes. But if yours has it, be sure to take advantage of it! For a pure upper body workout, don't use your legs.

If you are a beginner, you may need to use your legs to learn the movement pattern. Just use a hand-over-hand pull type grip to try and climb to the top. Be sure to keep your center of gravity tight at all times and to "prop" your body.

Gloves are always useful, as the rope can hurt your hands if you're not used to it.


rowing ergometer

CrossFit revived the popularity of the Concept 2 rowing machine in a spectacular way. Most physical athletes prefer the rowing machine to the stairs, treadmill, or elliptical.

But if you want to build or maintain more muscle while burning masses of body fat, it's time to harness the power of the rowing machine.

You can burn a ton of calories in a short amount of time, making it ideal for the physical athlete who hates cardio or doesn't have the time.

MOVEMENT :

Just adjust the pads to match your foot size, and the cushioning deepens based on how far you go. For example, if you plan to do interval training, which will require less total workout time, set the damper higher, between 7 and 9.

If you want to cover longer distances and times, go for a range of 4 to 7.

At the start, or in the catch position, maintain good posture and drive your legs through the foot pads aggressively, similar to a leg press.

When your legs become almost straight, lift your chest and lean back while pulling the bar towards your chest. Pause for a brief second and straighten your arms, bend your waist forward, then bend your knees to return to the catch position. 


Burpees

I haven't come across many athletes who enjoy doing them, but all the coaches always seem to schedule them. There's also a weird sense of accomplishment when you do a bunch of wind-sucking and sweaty reps, you can rest easy knowing you've done some serious work, revealing your abs.

Burpees are also one of the best calisthenics moves for the whole body. They require a great amount of raw athleticism, especially when performed with proper form and a full range of motion. Burpees work the metabolic system and burn a ton of calories.

Getting up and lying down from the ground is a basic vital function. A few burpees here and there will help you move better.


MOVEMENT :

Start in a standing position. Get into a squat position with your hands on the floor, then step your feet back until you're in a push-up position. Quickly bring your feet back to the starting point, then explode, trying to catch 6-12 inches of air while bringing your hands back above your head.

Land softly and start again immediately.

Make these seven moves part of your current routine or look for them in some WODs on your local affiliate website.

Back to blog

Leave a comment

Please note, comments need to be approved before they are published.