6 Crossfit exercises at home with drawer
Crossfit exercises with a box cannot be missing from a well-rounded routine because they help us work for all muscle groups. Meet some of them. When we think of a Crossfit class, we are likely to imagine some elements that cannot be missing: a rope, a giant tire, and a plyometric box or box. There are many Crossfit exercises with a package that we can do during training … and not just jump on it!
Next, we suggest you delve a little more into this fashionable discipline and learn what the drawer is used for in its routines. However, remember that it is always advisable to train under the guidance and supervision of a certified professional instructor.
What are the best Crossfit exercises with a box?
Some call it a drawer, others a box … in any case, we refer to that large wooden cube typical of gyms or boxes where Crossfit is practiced. It is a more versatile element, and you can use it to work your arms, legs, abs, or back. Among the best Crossfit exercises with a box, we recommend the following:
Getting on and off the box is an exercise that can be easy, but you will ask to finish the class after several repetitions. The repetitive raising and lowering motion will primarily target your thighs, hips, glutes, and core.
To do a box step up, you must stand on one of the box’s sides, raise your right leg, and put your foot on top of the cube. Then bring the other leg up and slowly lower. When you finish, you should do the same, but starting with the left leg; that’s one rep.
2. Box jump
When you have enough training, you can try jumping with both legs and climbing into the box. The technique to jump to the drawer is as follows:
- Face the box and spread your legs hip-width apart.
- Slightly bend your knees for a clean and jerk and jump 2 feet together.
- Also, help yourself with your arms, taking them back at the jump moment.
You must keep your knees bent when touching the box with your feet – as if you were doing a squat – and that your arms are now stretched forward.
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Push-ups and the plyometric box work wonders. First, face the drawer, bring your body forward and rest your hands on the edge. Stretch your legs and put the balls of your feet on the ground. Once in position, bend your arms to bring your face closer to the cube, then stretch your arms to complete one rep.
Another option is to use the footrest box. To do this, stand with your back to the drawer, place your toes in it, and then “walk” with your hands on the floor until you fully stretch your body. Bend your elbows and lower your chest as low as you can, as in a standard pushup.
Another of the Crossfit movements with a drawer that you cannot miss. The deeps are used to work the triceps and the back muscles. To do this, stand with your back to the box and rest your hands on the edge — fingers facing down. Bring your body as close to the cube as possible and bend your knees to lower your torso.
The idea is to raise and lower your body by stretching and bending your elbows. You can also do it with your legs straight.
5. Side jumps
Go ahead and do these Crossfit exercises at home with a box that will allow you to work the lower part of the body and improve coordination and concentration. Start on one side of the box, with the body on its side, for example, on the left side.
Bend your legs into a squat position and, with great force, jump sideways to land with both feet on the box. Go down slowly and do the same on the other side.
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6. Bulgarian squats
This exercise also works for working the thighs, legs, buttocks, and balance. If you want to practice it, turn your back to the drawer and take a big step forward to separate yourself from it a bit. Bend your right knee back and rest your instep on the box.
Keeping your back straight and your arms resting on your chest throughout the exercise, bend your right knee so that it comes as close to the box as possible while flexing your left knee to help lower your body further. Repeat on the other side.
Finally, did you know that in addition to Crossfit exercises with a box, you can also use this element to stretch? At the end of the routine, support the leg straight, touch the foot with both hands, then do the same with the other leg. Finally, stretch the different muscle groups you worked on and complete the routine!