5 CrossFit Exercises For A Fab Body

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Fab! Muscular! Lean! Tough! Ripped! These are some of the words that every fitness freak would love to hear when others look at him. And CrossFit Exercises can lead you to achieve this goal.

CrossFit - Stay Fab & Fit

CrossFit is an amazing way to get a fab body. The best part is that you do not need to be an expert and professional bodybuilder like Arnold Schwarzenegger to do CrossFit training. Even a beginner can do CrossFit training. CrossFit training is a combination of a plethora of exercises performed in a timed workout regimen. A CrossFit workout includes a wide variety of functional movements that help in building and toning various parts of our body like:

  • Shoulders and Back
  • Biceps and Triceps
  • Abs and Pectoral Muscles
  • Thighs and Calves
     

It also helps us strengthen our core and build stamina. CrossFit workouts are a very effective way to stay lean, fit and muscular. So, set a stopwatch, loosen up your body, shake off the stress, and let’s begin.

 

5 Ultimate CrossFit Workouts

Barbell - Squats and Press

Squats: 15 
Focus: Legs and Abs

Doing squats using the barbell overhead, with weights on it, is not an easy task. So start with the barbell without any weights. Do the squat movement. Once comfortable, add weight and do the squats. Keep your back straight and arms wide.  

Clean and Press - 15 
Focus - Full body movement. Shoulders, traps, legs, middle & lower back and abs

This CrossFit exercise is great for developing strength and power. The movement should be done like a deadlift is done. Keep your hips bent and back flat. Your knees should be bent and your arms fully extended when grabbing the bar. The only difference here will be that your grip is overhead. Ensure not to reverse curl and drive your hips forward during the movement.

See the image below - 

 

 

 

 

CrossFit Workouts - Clean and Press

Image source: www.us.myprotein.com

Chin-up Bar - Pull-ups & Crunches

Butterfly Pull-ups - 10 
Focus - Back and Shoulders

Doing the butterfly pull-ups instead of the regular pull-ups gives you the advantage of a full body workout and helps develop stamina, which can be especially useful for people involved in high-intensity sports.

Hanging Leg Raises - 10
Focus - Abs and Core Strength

Keep your legs straight and slowly raise your legs to parallel to the floor. Hold the position for a second and then slowly lower your legs to the start position. Repeat this movement 10 to 15 times.

See the image below - 

 

CrossFit Exercises - Hanging Leg Raises

Image Source: www.abmachinesguide.com

Gym Floor/Mat - Push Ups and Crunches

Clap Push-ups - 15
Focus - Chest and Triceps

Get in a push up position and push your body upwards. Do it in a way that you clap your hands in front of your chest. Come down and repeat the push up movement. You may try other push up variations as well, but keep in mind to not exert yourself to an extent of an injury.

Cross Crunches - 15
Focus - Abs, Core
Strength, and Obliques

Lie on your back on an exercise mat. Keep your knees bent and feet on the mat. Keep one leg crossed over the other with your arms folded behind your head. Now do a cross crunch by lifting your upper body and moving it across towards your leg that is bent on the mat.

See the image below - 

CrossFit Training - Cross Crunches

Image Source: www.coachmag.co.uk

Kettlebell - Swing and Snatch

Russian Kettlebell Swing  - 15
Focus - Shoulders, hamstrings, lats and hips

Bend forward with hips slightly back and knees bent just around 20 degrees. Hold the kettlebell with both hands and keep it just below the groin. Now swing the kettlebell in an upward motion to chest level. When raised, it comes at level with your torso. The movement should be quick and compact. Ensure to keep your arms relaxed.

Kettlebell Snatch - 10
Focus - Shoulders, hamstrings, lats and hips

This is a high-intensity workout that engages your entire body during the movement. Hold the kettlebell with one hand, raise it and go upwards with your arm fully extended over the top. Now bring it down in the same movement. You may work continuously for 10 reps with one hand first and then switch to the other hand. Ensure to keep your arms relaxed and grip solid.

Watch the video - 

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Tyre - Flips and Pulls

Tyre Flips - 10
Focus - Legs, hips, back and arms

Get into a squat position, keep your chest up and hold the tyre from below. Now apply your strength, push through the hips and flip the tyre. Heavier the tyre, greater is the strength required. So choose your tyre wisely and do not exert for a tyre weight you cannot handle, as this may cause serious injury.

Pull Tyre - 10
Focus - Legs, hips, back and arm

Tie a strong rope with a heavy tyre and grip the rope firmly using both hands. Plant your feet shoulder-width apart, come in a squat position and pull the tyre towards you. You need to apply great strength for this workout as the dragging a heavy tyre is not easy due to the friction factor. Ensure to keep your lower back straight. Each time you pull the tyre towards you, you need to go back the same distance as before and pull again. You can do this CrossFit workout anywhere outside where you have open space.

CrossFit Training can drain you to the last drop of sweat. So ensure to take adequate rest once you are done. But ensure to be disciplined with respect to the workout time set when doing all these CrossFit exercises in continuation. CrossFit workouts are an intense test of your strength, stamina, and endurance. So, while you achieve an amazing full body workout through CrossFit training, ensure to not over exert yourself at any time and avoid injuries.

Keep a cool mind and enjoy your CrossFit workouts!

 

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