Crossfit home gym primarily emphasizes on two important skills – balance and coordination while designing workouts for individuals. By improving your body balance, you will not only enhance your performance, but also decrease risk of injury. There are many Crossfit exercises you can perform that work on knee stability or shoulder stability to improve your ability to control weight shifting.
Single Leg Reach
The Crossfit single leg reach exercise targets muscles around your knee joint. To practice single leg reach, stand on your right foot with a slight bend in your right knee. Lift up your left foot off the floor and extend the leg as far forward as your can. Touch the floor with the toes of your left foot and reach your left foot, again touch the floor with your left foot. Keep touching in front of and behind you while maintain balance on your right leg.
This Crossfit exercise also works the muscles around your knee joint. Stand on your right leg with a slight bend in your right knee. Jump two feet to your left and land on your right leg with a slight bend in your left knee. Hold the position until you create a balance on your left leg, then jump back onto your right leg. Land with a slight bend in your right knee and come to balance.
Bridged Hand Raise
The bridge hand raise improves your ability to stabilize at your shoulder. To perform, get into pushup stance with arms fully extended and hands flat on the ground. Extend your leg back with both feet together. Lift your right hand off the ground and extend it out in front of you. Repeat the exercise by alternating the lifts of your hand. Practice 10 lifts for each hand.
The crossfit lateral pushup walk exercise strengthens your shoulder muscles. Get into pushup position with your hands on the floor with arms full extended. Your feet should be flat on the ground with your legs extended. Lift your left hand off the ground and move it to the left one to about two feet. Place the leg back on the ground and then move your right hand over one to two feet. Now walk your hands to the six times. Repeat walking your hands to the left and right for a total of one hour.