Crossfit creates a complete fitness program that involves various functional movements to achieve complete body strength and endurance. Prominently, these functional movements include barbell lifts such as deadlifts, squats and many other bodyweight exercises, including pull-ups and pushups. One more exercise that supports these fundamentals movements is the back extension. Just like other Crossfit exercises, the back extension must be performed under the supervision of a Crossfit certified trainer using the adequate technique for the best results.

Function

Crossfit workouts incorporate a back extension into daily workouts to build functional core and posterior chain strength to practice prominent lifts such as deadlifts, squat and Olympics lifts. By strengthening the core and posterior chain with back extensions, you can effectively perform heavy lifts during Crossfit strength workouts.

Technique

Identical to the other Crossfit exercises, you ought to know the proper technique for back extension exercises to improve the results and reduce the chances of getting injured. The right back extension technique allows your glutes and hamstrings to activate during the Crossfit workout. Setup a GHD machine so that the top of your pelvis is hanging in front of the thigh pad. Slowly round your lower back as you bend at the waist and straighten your lower back while returning to the starting position.

Crossfit Exercises

As Crossfit back extensions are challenging and require particular technique, people often scale the exercises with the substitutes. Good mornings and supermans are the two most common substitutes. To practice good mornings, you need a barbell. This Crossfit exercise targets the posterior chains identical to a back extension. Supermans are practiced by lying on the mat and raising the arms and legs at the same time to activate the posterior chain muscles.

Avoid spinal flexion when performing the Crossfit back extension substitute exercises to prevent back injuries. Consult a Crossfit consultant before starting the back extension exercises.

Crossfit Workouts

Back extension exercises are included into various Crossfit workouts. The “Michael” hero workout and the Filthy Fifty workout are the most popular and preferred Crossfit workouts. Both workouts include 50 back extensions.  In “Michael” hero workout, you will be asked to three rounds of: 800-meter run, 50 back extensions and 50 sit-ups. If your choice is the Filthy fifty, however, includes 50 back extensions, 50 reps on box jumps, jumping pull-ups, kettlebell swing, walking lunges, push press, wall ball shots, burpees and double under.

 
Crossfit exercises are suitable for people belong to different age groups. Crossfit recruitment exercise program is extremely beneficial for those who have limited mobility or people disabilities. Being a person with disability, you cannot perform certain exercises such as yogalates, zumba, etc. but Crossfit has customized its workout s to accommodate for your limitations.

At crossfit home gym, special arrangements are provided to participants with limited mobility without charging extra, as long as they submit a written explanation of their needs along with their registration application and appropriate medical documents. The workouts are created and modified assuming individual's need, depending upon the individual’s physical limitations.

Crossfit Leg Recruitment Workout

Crossfit leg recruitment exercise benefits both physically-fit and individual with disability. People with limited mobility should perform some muscle-strengthening exercises at least two days a week that involve major muscle-groups. If you use a wheelchair, your workout at crossfit home gym will include quads, hamstrings, calves and glutes. Regular leg exercises help in reducing the risk of developing muscle atrophy, which is the wasting way of muscles due to nerve damage or lack of movement.

Box jump is an effective crossfit exercise that involves entire muscles of leg. Here is the technique, you ought to follow to do box jump at crossfit home gym:

Box Jump

In this crossfit exercise, you need to jump up from the ground and onto a 4-inch stable box. If you have limited mobility, first off, start standing still in the wheelchair and just lift your legs independently onto the box. But, if you can stand, just hold onto something stable and jump up and onto the box, be sure you’re balancing your body weight with your arms.

Squat Jump

Another crossfit leg recruitment exercise is the squat jump. If you cannot stand on your own, hold on something that allows you to pull yourself up and lower yourself back down. If you cannot do it on your own, you can take help of two assistants to gold you up on each side. To do a jump squat, squat down as if you’re sitting on a chair and jump as quickly as you can.

Important Considerations

Warm-up exercises are important to perform before starting any crossfit workout. If you perform exercise without warming up your muscles, it may cause pain in your muscles or your joints to hyperextend. Stretch your muscles and also perform yoga to increase the flexibility of your muscles.