You should develop a precise plan to build strength training in your core or arm muscles by focusing on your CrossFit Workout of the Day (WOD). Whether you choose to move your body against gravity or lift weights, you will want to do resistance training at least two to three times a week.
A Sage Journal article pointed out that “Resistance training has been observed to promote muscular strength and endurance, and help conserve fat-free mass, making it a very important component of overall physical fitness. In addition, resistance training also prevents and rehabilitates orthopedic injuries, and maintains functional stability and independence into older age.”
1. Bridge with variations
The bridge exercise brings benefits to your hamstrings, lower back, abs and glutes. Variations on exercise is the single-leg bridge, side bridge or the marching bridge. A bridge exercise does not put the same pressure on the lower back as a squat so it may benefit people who have back issues. (how-to)
2. Kettlebell high pull with variations
Your abdominals and hips will be strengthened when you add the kettlebell high pull exercise to your WOD. Emphasis will be on your trapezius, rhomboid, hamstring and glute muscles. (how-to)
3. Overhead press with variations
Your pecs, trapezius, triceps, abdominal, and lower back muscles along with your spinal stabilizers will thank you after you incorporate this exercise. You can start by just lifting a bar with no weights attached. When you need a challenge, add some chains, bands or kettlebells to the barbell to increase tension. (how-to)
Beginners should start with six to eight total exercises that strengthen muscles. Build up to six to twenty repetitions depending on what amount of weight you are lifting in your WOD. If you are working with a trainer, discuss proper techniques of all of these exercises so you do not injure yourself.
