5 CrossFit Fitness Workouts for Boys

5 CrossFit Fitness Workouts for Boys

CrossFit is the fastest-growing fitness craze in history, and it's starting to make an even more significant impact on teens. With her "specialty" in all thing?s fitness and not just a particular method, we?ve seen more teens getting involved in sports.

So, what are the best moves for teens to focus on in their CrossFit workout?

These are the top 5 moves (in no particular order)

Electric lifts (squat, bench, deadlift)

These three movements are where you build your organization. Under proper supervision and trained professionals, these movements are your best bet in creating a solid base and adding strength. Squats and deadlifts require you to integrate your entire body to perform the lifts; Therefore, you occupy the most significant muscles. Muscles that are simultaneously activated naturally can increase testosterone levels, enhancing lean muscle mass and fat-burning potential.

It is also the best way to develop a more robust back chain (gluteus, quads, hamstrings, etc.).
Finally, the bench press is the best way to create upper body strength because you can overload your muscles using your back muscles, triceps, and glutes. That's right; it's not just a chest workout.

How to perform a proper squat:

• Place evenly between the traps and the handlebar just outside the shoulders. Elbows down, pull the bar into the traps, back shoulders.
• Undo the tape and take two steps back to scan the shelf. Place the feet a little more than shoulder-width apart.
• Take a deep breath and feel your belly large to stabilize your core.
• Push the hips back slightly to activate the hips, and squat down, keeping the shins vertical, chest up, shoulders down, and feet centered.
• Once you reach the depth, lead your hips to the bar to stay vertical and lock the hips.
  

How to perform the proper deadlift:

Set the width of the hip feet. Place your hands either above the hand or with an overlapping fist (one hand above, the other hand below) on a bar that presses on the calves.

With hips lowered, shoulders pulled back, bars against shins, continue to push through the floor with the feet, leading with the chest, and removing the shoulders back until the hips are in a fully closed position.

How to perform a proper bench press:

• While lying on the bench, place your hands shoulder-width apart on the crossbar.
• Undo the tape, pull the tape down as in trying to break the video to engage the latex, and keep the elbows folded.
• Slowly lower the bar to the bottom of the sternum, pushing the bar firmly back to the starting position.
  

 
Pull-ups (reservations, pace, etc.)

Achieving their first strict pull is a huge achievement for many teens. Building the strength to accomplish this bodyweight movement is great to incorporate at younger ages. Exercises like shoulder dips, negatives, tempo pull, and strict pull-ups to develop back muscles, along with biceps, triceps, and shoulders, can help add strength to other movements.

Slumped my shoulder:

• Perform a dead suspension from the pull-up bar with a fist.
• Begin by keeping your arms locked and pulling your shoulder blades down to force them together to allow your body to rise slightly.
• Hold for 3 seconds. Shoulder blades relaxed. Repeat 5-8 repetitions for 3-5 sets.
  

Draw negatives:

Begin with the upper grip on the pull-up bar, with the chin resting on top.
Slowly lower yourself into the dead suspension position until you are finished. Repeat this for five repetitions, 3-5 sets.

Tempo Pull-Ups (similar to pull-ups but more advanced, and everything is controlled):

• Begin with the upper grip on the pull-up bar with the chin above the bar and hold in the upper position for two seconds.
• Control body down (negative) for about 3-5 seconds, even in dead suspension.
• Hold a dead comment for 1 second.
• Pull yourself up to the chin at the back above the bar and hold it at the top for two seconds. Do 3-5 reps, 3-5 sets.
• Hollow plates and rocks
  

We're constantly talking about building a solid foundation, but your foundation is only as strong as your core; your core is your foundation. For my teen to handle the stresses and demands of CrossFit, weightlifting, and even unexpected life events, I would have my teens use multiple planks stands and hollow rocks in their program. The better they can control their body and weight, the more efficient the athletes will be. They will be less likely to get injuries, strengthen the area around them and protect the spine! Doing countless crunches or sit-ups won't develop strength in your core as effectively as plank and hollow rocks.

For effective hollow rock performance:

The focus should be on keeping the lower back on the floor.
The toes should remain pointed, with the ankles pressed to keep the lower body elongated.
Keep the biceps attached to the ears to secure the upper body taut.
Hold this one position for as long as possible, rest for as long as you held it, and repeat for 5-10 sets.

For effective plank performance:

• Start with your weight on your forearms; your shoulders should still be stacked above your elbows. Stay on your toes.
• The body should form a straight line.
• Maintain this position by keeping your belly button tucked into your stomach. Hold this one position for as long as possible, rest for the time you held it, and repeat 5-10 sets.
  

 
Handstand holds

Handstands are a great exercise, and just like planks and hollow stands, they can be practiced anywhere. It's a great exercise to help teens build strong shoulders by supporting their body weight. It is widespread to see shoulder injuries in active teens, especially at the age when teens are still growing. So the stronger we can build stable muscles in our bodies, the less likely we are to get injured.

Holds the handstand:

• Begin by pressing your hands firmly to the floor about one foot away from the wall and shoulder-width apart. Next, flex the triceps to make sure the arms are in place.
• While pressing your hands firmly to the floor, use a non-dominant foot to kick toward the wall. I will follow the leg trail. Focus on bringing the trail leg up to meet the non-dominant leg against the wall.
• Press the ankles and point the toes for stability.
• Push the head through the biceps to slightly arch the body while extending the spine.
• Hold the position and push the floor for 30 seconds. Then, sit back down and rest for 30 seconds. Repeat for 5-7 sets.
  

 
Russian swings
Russian twists are an exercise I love to use with teens to help build strong muscles and shoulders, but also to help develop hip joint motor. Unlike the American swing, the Russian swing is only required to raise the bell box level rather than over the top of your head. This allows more weight, more latex involvement, and greater intensity. Also, since the shoulders are the most unstable joints in the human body, too much stress on a teen's already growing, and fragile body can cause unnecessary damage. That's why I prefer Russian swings over American swings for teens.

How to implement a suitable Russian variant:

• The kettlebell begins to load below the hips and above the knees.
• While pulling your shoulders away from your ears, drive your hips vigorously through the bell until the bell swings back to chest level. The stem is located at an angle of 90 degrees.