1. Barbell deadlift
Equipment needed: A barbell and weight plates
The barbell deadlift involves a hip hinge while holding onto a barbell. Deadlifts are a full-body exercise that allows you to practice hauling things from the ground (i.e. packages on the porch).
1. Stand with feet hips-width apart and a loaded barbell pressed to your shins.
2. Keeping a flat back and tight core, bend at your waist and press butt back to hinge towards the bar.
3. Grab the bar with straight arms and your hands shoulder-width apart.
4. Screw your pinkies into the bar to engage lats, then drive the middle part of your foot through the floor to pull the bar up along your legs to return to standing.
5. Squeeze your glutes while standing.
6. Repeat for 8 to 12 reps.
2.Burpee
Equipment needed: A mat or none
As a full-body exercise, the burpee is an excellent way to improve the strength and efficiency of avariety of muscles
1. Start in a standing position with your feet hips-width apart.
2. Bend knees and press your butt back into a squat position.
3. From the bottom of the squat, press palms into the ground so they’re directly under your shoulders.
4. Keeping your arms straight, hop your feet back into a high plank.
5. Lower your body to the ground, then press back up into a plank.
6. Jump your feet to either side of your hands then stand back up.
7. Clap your hands over your head when you’re in the air to complete one rep.
8. Do as many reps as you can in 1 minutes. Rest 1 minutes. Then, repeat 4 to 5 times.
3. Air Squat
Equipment needed: A mat or none
There’s no shortage of weighted squat movements in CrossFit. Learning the air squat is fundamental for learning all other loaded squat movements in the sport.
1. Stand with your feet slightly wider than hips-width, toes turned out at 15 to 30 degrees.
2. Keeping chest upright, simultaneously bend knees and bump butt back behind you.
3. Continue lowering until your butt is lower than your knees, or until your form alters.
4. Press through your feet to return to standing, squeezing your glutes at the top.
5. Repeat for a cycle of 20 seconds on, 10 seconds off for four total minutes.