CrossFit for Bodybuilding: A Beginner’s Guide

It is true in some bodybuilding circles that mixing CrossFit and bodybuilding is just not possible. However, bodybuilders are increasingly looking for different ways to up their game, whether through yoga movements or other exercise variations. If you’re curious about this variation of exercise, then read on to learn what it is and how you can incorporate it.

What is CrossFit?

CrossFit is a branded fitness regimen. It was created by Greg Glassman, who, ironically enough, is a film producer. The practice started back in 2000 and has since become more and more popular. It includes both high interval training along with several other areas of fitness. It promotes conditioning, strength, and stamina and focuses on several essential avenues. These avenues are everything from flexibility to accuracy and coordination. Most of the variations of this type of workout include a warm-up, a developmental session, high-intensity exercises, and then stretching at the end.

CrossFit Exercises for Bodybuilding

Clean & Jerk

For many bodybuilders, a full clean and jerk seems like a piece of cake, and of course, you don’t want to overdo it necessarily. However, in this variation for CrossFit exercising, you will be doing a single set of at least thirty clean and jerks. Believe it or not, there is a set standard for weight to use when doing these exercises. However, it is up to you to know your body and know if you need to lessen the weight. That being said, the weight for men is 135lbs and the weight for women is 95lbs.

How To:

The movements for this are pretty straightforward. So, if you’ve never done it before, here’s a general idea to get through this CrossFit exercise without injury. You would start with the weight in front of you and with your body centred in front of it. That way, you don’t have an uneven lift. Your feel must be at least hip-width apart with your toes pointing forward. Ensure that your knees are essentially in line with your feet. You don’t want them pulled in or over-extended, as that can cause injury.

Once you’re set-up, you will grab the bar before you; you can start with this CrossFit exercise. Now, this is extremely important. You do not want to ever lift with your back. That can cause significant strain and injury. Always lift from the knees. Ensure your back is straight and your chest is slightly pulled forward. You’ll lift it in three movements: the first is about knee high, with the second being thigh high.

Your final movement is to pop it up onto what is considered the rack. This means that your arms are bent in towards you a bit. You’ll be in a squat position at this point. Then, in one swift motion, remember that you want to keep your face out of the way. You will pop the bar up and over your head with straight arms. While doing this, you will go into “splits” or what looks like a slight forward lunge. Congratulations, you have completed your first repletion of the squat jerk CrossFit exercise.

Now, if you are using a lighter weight, you can bring that back down to your “rack” before bringing it to the ground. However, if you’re using a heavier weight, you’ll want to drop that to the ground and start again.

Single-Arm Kettlebell Swing

This final exercise may be a bit more of a challenge in the CrossFit world than the others. This is because it depends on the weight of your kettlebell. The name of this exercise is the kettlebell swing. That will determine the difficulty here. The goal is to complete as many sets of ten repetitions as possible within a time frame. That time frame is 10 minutes. You can either leave it to one side or use both arms simultaneously. The decision is up to you. Just keep in mind that if you decide to do it one-sided, you’ll want to do the other side in another 10-minute round so that both are evened out.

How To:

But how do you do a single or two armed kettle ball swing for CrossFit training without sustaining injury and gaining muscle? You’ll set the kettlebell on the ground and stand above it. If you do it two-handed, you’ll want to bend down with a flat back. Grab the kettlebell evenly so that each arm gets a good workout from this exercise. You’ll essentially come back to an almost squat position with your knees slightly bent. Then, once here, you can do a few loose swings to ensure you have the correct weight.

Once you are comfortable with the weight of the kettlebell, you can get into the actual work. Instead of letting the kettlebell loosely swing, you’ll want to come up in more explosive movements and swing your arms out to the front of you and back between your legs. This CrossFit exercise is good for the entire body as it engages your arms, legs, and core. One thing to be careful with is to not strain or overextend the back or knees with this movement. You’ll also want to work to keep the arms reasonably straight.

Muscle Gain with Steroid

Whether you’re a beginner bodybuilder or a seasoned athlete, sometimes supplements are necessary, even when using CrossFit exercises to train. As we age, our bodies need more support to maintain muscle and see gains. This is where steroids come into play, offering significant benefits for those looking to enhance their performance and muscle growth.

Anabolic Steroids can help you get back to the gym and make noticeable gains more easily. Unlike other supplements, steroids have a well-established reputation for effectively increasing muscle mass, strength, and endurance. While they must be used responsibly and with medical guidance, steroids can be a powerful tool in achieving your fitness goals.

CrossFit Muscle Supplements at Canada Steroid Depot

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