CrossFit is a multi-functional discipline. To hit goals and get better, you have to be well-rounded in your training. It’s not all about the biggest lifts, unfortunately many in our sport seem to think so.
In this short series, we’re going to give you a few accessory CrossFit training exercises that will help you become a better athlete. Try to do 3 sets of 8-12 reps of each one. If you’re looking for the best CrossFit gyms in Raleigh NC, please call CrossFit Invoke. We offer free fitness classes for anyone starting out. Call or email us to learn more!
CrossFit Training Tips – Accessory Exercises
One Arm Dumbbell Row
To be good at CrossFit, you have to be efficient at the essential movements. One of those is pulling horizontally. Many CrossFit gyms do not focus on this area enough. Adding a one-armed dumbbell row into your workout routines can help you improve dramatically.
Here’s how you do a one-armed dumbbell row:
- Support one arm and one knee on a bench. Your opposite foot will be on the floor.
- Hold your dumbbell in your non-supported hand. Let the weight hang down towards the floor.
- Shift your center to the chest and upper body. This engages the upper back muscles.
- Row the dumbbell up toward your chest from the bottom hanging position. Your elbow should be raised behind you.
- Squeeze and lower the dumbbell slowly.
Seated Dumbbell Press
Another essential element is overhead movements. You need to have a powerful base and have upper-body strength to excel here as you’ll be doing a lot of handstand push ups.
Here’s how you do a seated dumbbell press:
- From a sitting position, hold two dumbbells at shoulder height with your palms forward facing.
- Push the dumbbells straight up and over your head, twisting your palms so that they face each other at the peak. At the peak of press, do not let them touch.
- Pause briefly in the peak position without locking your arms.
- Lower the dumbbells slowly and repeat.
Hammer Curls
In CrossFit, your forearms are going to take a beating. Hammer curls are a great accessory exercise to strengthen them. Working out your forearm muscles will help you with pull ups, kettlebells, and other high grip intensity exercises.
Here’s how you do hammer curls:
- While in a standing position, grab a dumbbell with each hand. Keep your hands by your sides with your thumbs pointing forward and hold the weights like a hammer.
- Tighten up your abs, bring your shoulders back, keep your chest high, and your spine in a neutral position.
- Curl one dumbbell at a time in an arc toward your shoulder, pause, then lower slowly in a reverse motion.
- Alternate arms and repeat.
Don’t miss the second part of this series where we’ll cover even more accessory exercises you should work on to improve your CrossFit trainng. If you’re are searching for a need a new fitness challenge, please keep reading to see how CrossFit Invoke can help!
Searching for the Best CrossFit Gyms in Raleigh NC? Call CrossFit Invoke!
If you’re looking for the best fitness training in Raleigh, call CrossFit Invoke right now. We have top-rated personal trainers that can help customize a workout plan to maximize your training time. Invoke will get you focused in on your health goals so you can surpass them quickly to move on to more challenging ones. We even offer free classes for beginners. This means you can try us out without worrying about an obligation.
We’re one of the best CrossFit gyms in Raleigh NC and we’re committed to you, not your dollars. So call us today to get started with your free class.
