In the final article of the crossfit exercise series, we describe the exercises designed for distance movements and the use of equipment like kettlebells, barbell, a medicine ball and a really big tire.

Distance movements

Running

Typical distances range from 100 meters to 1 mile. Shuttle runs back and forth between marks 10 meters apart are also common.

Rowing

Many workouts include rowing machine distances from 500 meters to 2000 meters, or rowing “for calories”.

Equipment Use Crossfit Exercise

Swing

Swing a kettlebell from between your legs to straight overhead.

Press

A barbell is moved from the shoulder to the overhead position – also called a military press. Keep the lower body stationary. Variations:

Push press – jump the bar using a slight dip and driving with our legs upwards.

Push jerk – same as push press but bend your knees to get under the bar with straight arms.

Split jerk – like a push jerk but with one leg forward and the other backward to get under the bar.

Snatch

The barbell goes from the floor to the overhead position in one motion. Variations:

Squat snatch – receive the bar in a squatting position then stand up to finish the lift.

Power snatch – receive the bar in a partial squat.

Squat

In a standing position with a wider than shoulder width stance, toes pointed forward or slightly out, bend your knees until your hips are below your knees. Return to a standing position with weight more on your heels than toes. Variations:

Back squat – barbell is supported on upper back

Bulgarian Split Squat – much like the Zercher squat below, this one is done with less weight because it is one-legged. Put your backfoot on top of a bench and squat down with your front leg.

Front squat – barbell on top of the chest

Overhead squat – arms locked straight overhead

Zercher Squat – for those with a badback, this will help you to stay stable on your feet. Hold the barbell in the crook of your arms in front of your chest instead of on your shoulders. You will hold less weight but it will still be effective.

Tire flip

Flip a large tire over by lifting one edge.

Wallball

Hold a medicine ball below your chin while facing a wall at arm’s length. Squat (hips below knees), stand up and throw the ball to a point overhead on the wall.

Overall, crossfit exercises are very functional training patterns that can have a larger effect on the stabilizer muscles than traditional weight lifting.