It takes years and years of rigorous work to succeed in CrossFit, as Chandler Smith continues to do. Gymnastic exercises, Olympic weightlifting, athletics, fitness work, jogging, swimming, cycling, and a variety of other sports are required of top-tier athletes. They also require a competitive advantage.
- Plant your hands on the floor and kick your feet back into a high plank position from a standing position.
- Drop your chest to the ground, leap back up into a jump, and clap your hands behind your head.
Benefits: “You can do these anywhere,” Smith explains, “and there are no limits to the modifications you can use to make this workout stress any element of your fitness.”
- Stand with your feet wider than shoulder-width apart and an overhand grip on a barbell across your upper back, avoiding resting it on your neck.
- To work your upper back muscles, hug the bar into your traps.
- Slowly return to a squat position, keeping your head up, back straight, and backside out. Lower until your hips are aligned with your knees and your legs are at a 90-degree angle — a deeper squat will be more advantageous, but first, focus on building strength and flexibility.
- Drive your heels into the ground to propel yourself back up. One: keep your form till you’re standing up straight.
Benefits: Smith explains, “I believe this is the best exercise for gaining strength, thus it’s a staple throughout any point of my season. If you only have time to perform one lift in the gym, this is the one to do.”
- With an upright torso, grab the rower’s handles.
- Keep your head and neck in a neutral position. Keep your arms straight and drive hard with your legs until your legs are totally locked out.
- Then lean back slightly and pull firmly with your arms until your hands tap your ribs to complete the stroke. Reverse the process and repeat.
Benefits: “A rowing machine is a winner because of the diversity of uses it may provide. It can be used to increase power through brief sprints or endurance over long periods of time. When it comes to mono-structural endurance development, I believe it is the best instrument available.”
- Hold a pull-up bar with your hands slightly wider than shoulder-width.
- Begin by hanging with your arms outstretched and lifting your feet toward the bar while pressing down with your arms straight.
- Both of your feet should make contact with the bar in the middle of your hands.
Benefits: According to Smith, “this movement is one of the most typical CrossFit workouts and may push your grip and core as few other exercises can.”