7 crossfit killer exercises that will make you stronger

The complex for advanced athletes who are familiar with the basics of weight lifting and weightlifting is shown by the personal trainer of Escalada fitness club Ivan Govorov.

For these exercises you need a horizontal bar, barbell, kettlebell and curbstone.

It is better to perform the complex in the format of a circular training session - 2-3 series with a rest of 5 minutes between them.

7 crossfit killer exercises that will make you stronger

Photo: Kirill Skom

7 crossfit killer exercises that will make you stronger

Photo: Cyril Skom

7 crossfit killer exercises that will make you stronger

Photo: Kirill Skom

  1. Starting position - hanging on the horizontal bar.
  2. On the exhale, perform the lift due to the strength of the muscles of the hands, without inertia and rocking the body.

  3. On inspiration, smoothly return to the starting position: the descent in time is equal to the rise.
  4. Repeat 12 times (or until it is possible to pull up without a jerk).

7 crossfit killer exercises that will make you stronger

Photo: Kirill Skom

7 crossfit killer exercises that will make you stronger

7 crossfit killer exercises that will make you stronger

Photo: Kirill Skom

  1. Starting position - the legs are the width of the pelvis, the socks are deployed, the knees are aligned with the socks. Pay attention to the wide, strong grip on the castle.
  2. Drive to the groin.

    You need to pull the bar smoothly. Try to maintain the natural position of the spine during the whole movement.

  3. Slowly return to starting position.
  4. Repeat 12 times.

Remember that it is important to choose the right weight to perform strength exercises.

7 crossfit killer exercises that will make you stronger

Photo: Kirill Skom

7 crossfit killer exercises that will make you stronger

Photo: Kirill Skom

7 crossfit killer exercises that will make you stronger

Photo: Kirill Skom

7 crossfit killer exercises that will make you stronger

Photo: Kirill Skom

  1. Starting position - legs on the width of the pelvis the back is straight. The view is directed not at the cabinet, but slightly upward.
  2. Bend your legs, pull your arms back.
  3. Take a jump while simultaneously swinging your arms and pulling your knees to your chest.
  4. Gently land on the pedestal.

  5. Straighten your body and gently jump off the cabinet.
  6. Repeat 12 times.

Important: tighten your abdominal muscles - this will not round your back. Do not get too close to the platform - then the jump path will be correct and with minimal pressure on the joints.

7 crossfit killer exercises that will make you stronger

Photo: Kirill Skom

7 crossfit killer exercises that will make you stronger

Photo: Cyril Skom

7 crossfit killer exercises that will make you stronger

Photo: Kirill Skom

  1. Starting position - legs are the width of the pelvis, socks are deployed.

  2. Perform a squat. Make sure your knees look where your socks are.
  3. Stand, keeping the body position unchanged, the blades are reduced.
  4. Repeat 12 times.

7 crossfit killer exercises that will make you stronger

Photo: Kirill Skom

7 crossfit killer exercises that will make you stronger

Photo: Kirill Skom

  1. Starting position - standing , legs slightly wider than shoulders, socks slightly outward, knees divorced, weight on heels, straight body.

    The bar is held with a wide grip above the head a little further than the crown, in the frontal plane. Hands in the elbow joints are strictly fixed, the gaze is directed forward.

  2. Perform 12 squats.

7 crossfit killer exercises that will make you stronger

Photo: Kirill Skom

7 crossfit killer exercises that will make you stronger

Photo: Kirill Skom

7 crossfit killer exercises that will make you stronger

Photo: Kirill Skom

7 crossfit killer exercises that will make you stronger

Photo: Kirill Skom

  1. Starting position - standing , legs shoulder-width apart, arching in the back, elbows looking forward.
  2. Try to keep your chest and head straight in line, put your pelvis back and lower yourself into a squat.

  3. Make a quick jerk to the starting position as fast as you can, and simultaneously throw the dumbbells over your head.
  4. Gently lower the weights and return to the squat.
  5. Repeat 12 times.

7 crossfit killer exercises that will make you stronger

Photo: Kirill Skom

7 crossfit killer exercises that will make you stronger

Photo: Kirill Skom

7 crossfit killer exercises that will make you stronger

Photo: Kirill Skom

7 crossfit killer exercises that will make you stronger

Photo: Kirill Skom

  1. Starting position - standing , feet shoulder width apart. Hold the weight with both hands.

  2. Push the weight out with your hips. When the weight is slightly above the belly button, pull it slightly towards you.
  3. Return to the starting position.
  4. Repeat 12 times on each side.

The Challenger editors thanks the fitness club

Escalada

for help in the organization and conduct of the shooting.

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