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9 CrossFit Exercises to Get You In Shape

By on May 21, 2015

Randy Parisi, Meriden:
“There’s a few reasons I think CrossFit keeps me in shape. First, is the awesome group of coaches and members that I have the opportunity to work out with at Crossfit Meriden. Everyone is really supportive and we motivate each other to push through to finish each workout, something I never experienced at any other type of gym.

Secondly, is the constantly varied workouts. You can expect to see something different everyday, and it never gets boring. So I guess the things that keep me in shape are also what I like most about Crossfit. I’m the fittest I’ve ever been, and I’m doing things at 38 years old that I wouldn’t have thought was possible at 25.”

Pam Criscuolo-Savejs, Meriden:
“It helps me stay in shape by giving me a lot of different exercises to perform and when we’re timed we have to go as fast as possible and get as much out of the work out as we possibly can, and what I like about it is the variety and I love the challenge.”

CrossFit Exercises to Get You In Shape

1. Air squat

Stand with your feet slightly wider than shoulder width apart and your knees and toes facing straight ahead. Squat down as if you were sitting in a chair by pushing your hips back, then bending your knees. Go as low as you can without your heels coming off the floor or your back rounding, and then push back up again.

2. Burpees

Start in the squat position with your weight on your heels then drop into a squat position with your hands on the ground. Kick your feet back, while keeping your arms extended. Immediately return your feet to the squat position. Jump up from the squat position.
3. Pull-ups

Hang on the pull-up bar with straight arms and your palms facing away. Pull yourself up until your chin passes the bar. Lower yourself all the way down until your arms are straight, then repeat.
4. Sled pushes

When pushing the sled keep your arms straight, and drive your knees to your chest whether you’re walking or running with the sled.
5. Rope slams

Hold the ends of the rope at arm’s length in front of your hips with your hands shoulder-width apart. Brace your core and begin alternately raising and lowering each arm explosively.
6. Box jumps

Stand with your feet shoulder width apart, at a comfortable distance from the box. Drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box landing with your knees slightly bent. Then extend your legs and open your hips.

7. Sit-ups

Lie on your back with your knees bent and place your feet flat on the floor. Place your fingertips behind your head. Exhale then tighten your abs and curl up toward your bent knees keeping your head in line with your spine, tilting your chin forward slightly as you come up. Bring your arms to the front of your body and touch your toes.

8. Push-ups
Starting in the plank position with your arms straight, and abs braced, steadily lower yourself until your elbows are at a 90-degree angle. Once your arms go down to a 90-degree angle, pause slightly and then explode back up until you’re back in the starting position.
9. Rowing
Sitting on the machine bend your knees up and slide to the top of the rower. Grab the handle using an overhand grip. Pull the handle as you slide back extending your legs. Once legs and arms are fully extended push the handle back toward the machine and slide forward again.

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