CrossFit has a repertoire of movements that appear regularly in workouts. And there is a reason for this. Certain movements, the deadlift or clean for example, are big bang for your buck movements. They are whole body, multi-joint, highly functional movements. They are also movements that can be done swiftly, strung together in repetitions easily, and have an agreed upon range of motion. These criteria usually need to be met before a movement sees much playing time in a WOD.
However, there are movements that don’t lend themselves to a WOD but are still very valuable. I am not suggesting that these movements replace the standards, absolutely not, but they are great to spice up a workout, strengthen weak areas, and are a load of fun.
Here is a list of some of my favorite lesser seen movements and exercises:
- Bent Over Rows
- Romanian Deadlifts
- Bulgarian Split Squats
- Heavy Weighted Lunges
- Full Contact Twists
- Turkish Getups
- Reverse Hyper Extensions
- Levers and Inversions
- L-Sits and other parallette work
- Wall Walking
- Clean Pulls
Go on, give some of them a try. I dare ya.
What are some of your favorite movements not seen regularly at your box? Please post to Comments.
Workout (a Vero and Joc special):
7 Hang Squat Cleans 155/105#
21 Box Jumps
2 Rope Ascents
Post WOD and score to Comments.