CrossFit training is the fitness program used by many military teams, police academies and competitive martial arts masters. But you don't need to wear a uniform to take advantage of the many benefits of a CrossFit regime. Whether you are an athlete-in-training or simply looking to lose a few pounds, CrossFit's high-intensity routines can help anyone improve their physical fitness.
The Jerk
To complete this drill called the jerk, begin by placing a barbell on the floor in front of you. Bend down and grab it with both hands so that they are shoulder-width apart. Stand up straight and lift the barbell, propping it up across your your chest. In one quick popping motion, jump up, splitting your legs until they are in a lunge position, left leg forward. At the same time, straight your arms up and hold the barbell above your head. Slowly step back to a regular standing position and lower the barbell back down to your chest. Repeat the drill with your right leg out front.
Ring Dip
For this mid-air dip exercise, a set of gymnastic rings is needed. Grab one ring in each hand and have a spotter lift you up so that your arms are straight and your legs are dangling down above the floor. Quickly bend your arms until they are parallel to the ground, lowering your body as you lean forward. Push yourself back up to starting position and repeat. Through the drill, try to keep the rings as close to your body as possible.
Wall Ball
Inject a little bit of fun into your CrossFit routine with a game of wall ball. On a stable wall, mark a spot that is about 9 feet high. Holding a basketball in your hands, sit down on an inflatable stability ball about 3 feet away from the wall. Toss the ball up to the marking, standing up as you throw. As the ball bounces back to you, squat back down to the seated position and catch it.
Burpees
Combining pushups and squats, burpees are full-body drills that work your quads, abs and biceps. Begin by standing straight up with your arms by your sides and legs together. Quickly squat down and put your hands palms down on the floor. Propel your legs backwards, moving your body into a plank position. Bend your elbow, touch your chin to the floor, and push back up. Bend your legs back up to the squat and launch yourself up into a jump, reaching into the air. After landing, repeat the entire exercise.
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