Fitness Miracle

Crossfit workout

Hi everybody this workout is pretty intense, but is great sometimes to have really challenging workout. I personally love intense workout and doing more advanced movement.

This is my advanced Crossfit workout:

Before this workout make sure you are nicely warm up to prevent any injury, ten minutes warm up is great for this workout. I did four rounds of this workout, you can do less or more depending of your fitness level. For beginner I recommended only two rounds.

  • Push up - 30 reps

    Step1: Start on all fours with the hands on the floor slightly wider than but in line with the shoulders

    Step2: The body should form a straight line from the shoulders to the ankles

    Step3: Squeeze the abs as tight as possible and keep them engaged

    Step4: Lower the body until the chest nearly touches the floor, making sure that the elbows are tucked in close to the torso

    Step5: Pause for a moment then push yourself back to the starting position

    *Note for beginner: If you are beginner, drop knee on the floor and do 20 reps of this exercise.

  • Sit ups - 40 reps

    Step1: Lie on your back with your knees bent and you feet flat on the floor. Place your finger tips behind your ears. Pull your shoulder blades back so your elbows are out to the side.

    Step2: Brace your abs and then raise your body up towards your knees, shoulders should be lifted of the floor.

    Step3: Head always looking straight, no chin on chest and do not pull the head forward.

    Step3: Roll back down to the starting position.

    *Note for beginner: For beginners do only 20 reps.

  • Squats with barbell - 30 reps

    Step1: Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward.

    Step2: Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.

    Step3: Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.

    I did this exercise with 30 lbs weight barbell, you can do without weight or bigger weight depending of your fitness level.

    *Note for beginner: For beginners do regular squats or with barbell without weight.

  • Handstand push up - 5 reps

    Step1: Hand placement: place hands about 6-12 inches away from the wall and slightly wider than shoulder width apart. Make sure palms are facing forward, or slightly turned out 5-10 degrees.

    Step2: Kick up into a handstand, with your heels touching the wall.

    Step3: Once you have kicked up, establish a strong, rigid midline position.

    Step4: While maintaining this position, lower yourself until the top of your head touches the floor.Try to keep your elbows at a 45 degree angle as you lower.

    Step5: Once your head touches the floor, press up with the same tightness you had lowering yourself, until your elbows reach full extension.

    *Note for beginner: For beginners I recommended other exercise Pike Push-Up.

  • Double unders or Basic jump rope - 1min

    *Note for beginner: For beginners do basic jump rope or only jumps with invisible rope.