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All you need for this high-intensity workout is a box and a serious dose of energy!

CrossFit style in a Normal Gym

All you need for this high-intensity workout is a box and a serious dose of energy!

You can call this a beginner CrossFit workout as it’s based on some of the more basic moves you’ll encounter at your local ‘box’, incorporating a low rep, high set style of training.

How to do it:

Repeat each of the exercises for 8 reps, completing 8 rounds of the entire sequence. It’s quick and super effective!

The exercises:

  • Step ups: Make sure you bend your leading leg beyond 90 degrees as this is where most of the work will happen. Take a deep step and repeat for a total of 8 reps before swapping legs.
  • Box jumps: The most important things to remember during a box jump are to not jump down but rather step down (to avoid knee injuries), and to land softly on the box each time. This should ensure a proper and safe landing.
  • Box or sled push: Stand behind either the box or a sled (if your gym has one), grab hold of it and push it to the end of the workout space you have available. Two lengths of this will suffice.
  • Tricep dips: Keep your body close to the box, with elbows in line with your body, and your hands facing the same direction you are. Dip down until your arms form a 90-degree angle, then push back up.
  • Reverse crunch on bench: Sitting on the box, lower your legs close to the ground, keeping your back straight and core tight. Lift your legs back up and crunch them into your belly. Lower them again slowly and repeat.

Have fun with this workout! It shouldn’t take too much thinking, just maintain good form and enjoy this time you’ve set aside for yourself.

By Isilda Da Costa

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