Three CrossFit Techniques Every Beginner Must Know

Improve your CrossFit fundamentals with Uncle Sam, CrossFit coach and founder of Fire City Gym, before advancing to higher level CrossFit techniques

Uncle Sam (left) CrossFit coach and founder of Fire City gym, teaching host Cheryl Tay the basics to doing a muscle up. PHOTO: SPORTPLUS.SG


Ever tried out CrossFit and struggled with its intensity that you decided to give it up all together? There is a good chance you may have gotten some of the techniques wrong.


While we cannot say that knowing the right techniques would make it less challenging of a workout, performing CrossFit moves with the wrong techniques will certainly tire you out faster, and may even expose you to a higher risk of injury when you train.

SportPlus.sg host Cheryl Tay recently paid a visit to Fire City, a CrossFit gym, to learn three CrossFit techniques from Samuel Lim, also known as Uncle Sam.


Here are the three common CrossFit moves most people struggle with, broken down into simpler steps.

Uncle Sam (left) CrossFit coach and founder of Fire City gym, teaching host Cheryl Tay the basics to doing a muscle up. PHOTO: SPORTPLUS.SG


Muscle Up


Step 1

Practise holding onto the bar, doesn't matter whether it is high or low. Pull the bar towards your chest line (anywhere below your collarbone)


Quick Pro Tip: Instead of holding onto the bar the usual way, try to grab hold of the bar a bit higher, so rotate your wrists up - so that your knuckles are facing forwards when you are performing the pull


Step 2

Pull yourself up higher beyond the chest line - at least to your rib cage, so pull yourself as high as you can towards your belly button

Uncle Sam demonstrating a muscle up with a low bar. PHOTO: SPORTPLUS.SG


Step 3

Finish off the movement of the pull with a little hop if you are on a low bar. If you're on a high bar, practise the transition through the pull into a muscle up transition. So from here as you pull, hop and get your chest, shoulders, over the bar


Land into a resting position on the bar. From there, you can even practise your bar dips.

Uncle Sam demonstrating the handstand walk. PHOTO: SPORTPLUS.SG


Handstand Walk


There are two simple steps for you to practise your handstand walking.


Step 1

Go into a plank position, resting your chest on the floor and press your feet against the wall. From here push your body up, getting your knees off the ground, with your feet on the wall.


Move your feet up the wall and hold this position, getting used to being in an inverted position and hold it there for as long as you can. Start with 10 seconds, then 15 seconds, 30 seconds then a minute.


Over time as you get comfortable, progress into step number two.

Uncle Sam (right) guides Cheryl Tay through the steps to mastering a handstand walk, beginning with a wall walk. PHOTO: SPORTPLUS.SG


Step 2

Start practising walking into the wall, to bring your body as close as you can to the wall.


You don't have to go all the way in yet, progressively get closer to the wall as you get more comfortable.


Pro Tip: Place your feet slightly apart, bring your hands closer together. That way it will give you more stability for you to practise shoulder tap or walking with your hands.

Uncle Sam demonstrating how double unders should be done with a skipping rope. PHOTO: SPORTPLUS.SG


Double Unders


Double unders are done with a skipping rope, and basically involve passing the rope under the feet twice with each jump, instead of the usual one.


The speed of the jump remains the same, but the speed of the rope will need to be quicker for successful execution.


Instead of practising dozens and dozens of jumping, focus on getting the double unders movement - mainly the flex of your hands and coordination with your feet.


Step 1

Drop the rope, you don't need the rope to begin with. All you need is a single jump, and a double tap on your thighs with each jump.


Focus on getting your taps while mid-air, and not on the ground.

Cheryl Tay trying out the double unders following tips from Uncle Sam of Fire City Gym. PHOTO: SPORTPLUS.SG


Step 2

All you need to do is to focus on the double pass through. Forget about the singles practise, go through a singles jump, only a single jump and get the rope passing under your feet twice.


Quick Pro Tip: Make sure you can see the rope before not when you are jumping off, and not when the rope is over your head.


Swing the rope slowly, and when you can see them double whip the rope and perform the double pass through.


To find out more about CrossFit or to pick up CrossFit lessons, visit Fire City Gym at 111C King George's Ave, Singapore 208559.


More details are available about the gym on their official website here.


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