9 basic actions to quickly understand Cross fit
Here are a few common cross-fit exercises. You can try it at home. The friendly reminder here is that weight-bearing exercises must be guided by professionals, otherwise it is easy to get injured.
1.THE AIR SQUAT
● Shoulder-Width Stance
● Hips descend back and down
2.THE FRONT SQUAT
● Shoulder Width stance
● Hands just outside of shoulders
● Loose, fingertip grip on the bar
● Elbows high
3. THE OVERHEAD SQUAT
● Shoulder Width stance
● Wide grip on the bar
● Shoulders push up into the bar
● Armpits face forward
● Hips descend back and down
4. THE SHOULDER PRESS
● Hip-width stance
● Hands just outside of shoulders
● Elbows slightly in front of the bar
● Full grip on the bar
5. THE PUSH PRESS
● Hip-width stance
● Hands just outside of shoulders
● Elbows slightly in front of the bar
● Full grip on the bar
● Bar rests on torso
● Torso dips straight down
● Hips and legs extend, then press
6. THE PUSH JERK
● Hip-width stance
● Hands just outside of shoulders
● Elbows slightly in front of the bar
● Full grip on the bar
7. THE DEADLIFT
● Hip-width stance
● Hands just outside of shoulders
● Full grip on the bar
● Shoulders slightly in front of the bar
● Lumbar curved maintained
8. THE SUMO DEADLIFT HIGH PULL
● Slightly wider than shoulder-width stance
● Hands inside legs with a full grip on the bar
● Knees in line with toes
● Shoulders slightly in front of the bar at set-up
9.THE MEDICINE BALL CLEAN
● Shoulfer-width stance
● Ball between the feet with palms on the ball
● Kness in line with toes
● Shoulders over the ball at set-up