Coach Ken (CJ) Crowder of CrossFit 77 in North Carolina previously laid out his thoughts on the 7 most overrated CrossFit exercises. Now he is back with his thoughts on the 7 most underrated CrossFit exercises/movements. (Yes, queue up the Goldilocks jokes here … drop a note in the comments with your thoughts on the 7 CrossFit exercises that are just right …).
1. Turkish Get Up
2. Strict weighted pullups
We encourage our males to shoot for a 1RM weighted pull up at 33% of their bodyweight and our females to shoot for a 1RM weighted pull up at 20% of their bodyweight (via OPT Assessment Level 3 Upper Body Pulling). This is a lofty goal for most people (especially females) but the pursuit of this goal guarantees many, many benefits.
An example workout to do every Monday and Friday would be 2 sets x 6-8 weighted pullups with 2 minutes rest between sets.
For more on this topic, read How To Improve Your Pullups.
3. Heavy sled (prowler) pushes/drags
Per Coach Crowder, “one of the reasons we love using them is because you can go bananas on them without much soreness or lasting negative effects (lack of eccentric loading). This makes them a great tool for ‘in-season’ athletes or for active recovery sessions.”
An example workout would be for time: 6 laps (25 yards down & 25 yards back) pushing a sled with 90 pounds (men)/50 pounds (women).
4. Shoulder health exercises
There are a number of these to choose from, and make sure to focus first on your weaker side. Try dumbbell external rotations, Powell raises, prone trap 3 raises, face pulls, scapula pushups, wall slides, and scapula pullups.
For more, check out our shoulder article series: Ask The Doc: Shoulder Rehab Part I, Shoulder Rehab Part II and Shoulder Savers: Training Smart and Preventing Injury.