Anyone know where I could get a chart of this? One with the written steps and pictures showing progression of the movements. It would be great to have them hanging on my home gym wall since I’m a beginner.
Answer to Q1 - We workout three times in four days, i.e., three days work and one day rest. It doesn't really fit in with the week, but it keeps up the intensity. Q2 - Nothing at all. We focus on getting ready for the next three day cycle, so we take a lot of rest. Q3 - On an average every other day. Our workouts blend in cardio, strength and gymnastics together. But we do have cardio specific, strength specific and gymnastics specific days once in a while. Hope I wasn't too late!
Can anyone tell me... when doing a shoulder press should my elbows be facing the floor or slightly turned up? Neither way feel ideal. I'm hyper flex in elbows and double jointed in shoulders 😔
Hi Emma, I am not an expert and have just completed a Firestarters Basic Crossfit induction (New Zealand). I don't have real good movement and need to improve in my mobility, but I was told to progress to the point my elbows were slightly turned up. I am sure there are other more experienced individuals out there that can make comment. All the best I am no where advanced in my training I just started Crossfit and absolutely love it.
Similar to bench press, your forearms should be straight under the bar for support. Your grip should be about shoulder width. Your elbows will end up under the bar throughout the movement. Also, remember to finish with a shrug of the traps at the top to avoid shoulder impingement. Now, as a practical matter, most people don't maintain perfect elbow control, but you should try your best to aim for good form.
they should practically be pointing towards the ground, if they are pointed forward you dont get the right barpath and you dont have an optimal position to push from
When I was in crossfit a long time ago then we had quite a few exercises too that weren't listed here such as bench press and pull ups. But yes even then chest didn't seem to be as big of a focus as most other things
Push press when the bar is overhead your legs are already locked out. A push jerk when the bar is overhead your knees are bent to shorten the distance the bar has to travel.
