The CrossFit is a kind of high intensity workout exercises , it combine both the bodybuilding and cardio and it was founded by Mr.Greg Glassman and Lauren Jenai,CrossFit workouts incorporate elements from high-intensity interval training, Olympic weightlifting, plyometrics, powerlifting, gymnastics, girevoy sport, calisthenics, strongman, CrossFit if was not performed well and under professionals guidance if can cause many injuries and it can kill the muscle tissue.
CrossFit exercise for a week, this program is for beginners ,and it can be performed alternately,and it can be performed a long with other workout program , as its only for 3 days a week and not more than that because our body needs rest and its always advice to take one day rest after each session.
EMOM : Every minute on the minute and it means that you finish every minute you should finish a specific set of exercise in a minute and take rest in the same minute until you finish the set which is setted for a periodExample : 12 min EMOM rest and exercise every minute on the minute for 12 minutes, and do a certain exercises.
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DAY 2: Rest
DAY 4: Rest
Pull Ups x 4 Sets
- Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
- As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
- Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Caution:Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
- After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
- Repeat the movement for 15 reps.
Push Ups x 4 Sets:
- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward.
- Repeat movement for 20 reps.
Barbel Thruster x 4 Sets:
- Set the bar in a rack slightly below shoulder level so that when under it, your knees are slightly bent. Rest the bar on top of the front deltoids, pushing into the clavicles, and lightly touching the throat. Your hands should be in a clean grip, touching the bar only with your fingers to help keep it in position.
- To unrack the bar, push upward into it and push your hips forward. Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out. Keep your head and elbows up at all times. Your triceps should remain parallel with the ground. Keep a neutral neck and flat back. This will be your starting position.
- Descend into a squat by pushing your hips and butt back. Continue down until the upper legs are at or just below parallel to the floor. Inhale as you perform this portion of the movement.
- As you prepare to ascend, push through your heels and begin to wrap your fingers tightly around the bar for a firm grip. As you near the top of your squat, begin pressing the bar up towards the ceiling, allowing your neck to hyperextend so that the bar has room to move.
- A final position will be one in which your arms are fully extended overhead and your legs straight. Maintain tightness from head to toe.
- Lower the bar slowly, allowing your knees to bend to lessen the blow. Immediately transition back into the squatting movement to continue into the next repetition.
- Repeat movement for 12 reps.
- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
- From this position, press up like you’re doing a push-up and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head.
- Repeat for 20 reps.
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