Dumbbell workouts should be an essential part of every CrossFitter’s training program. They are an excellent tool for uncovering weaknesses in strength, stability and mobility.
Choose a WOD from the following and then tag a CrossFit friend to try it with you.
THE SAGITTAL PLANE
Think about the exercises you do. Squats, thrusters, deadlifts, clean and jerks, pull-ups, handstand push-ups; in all these movements the weight is transferred up and down along a straight line. All these movements occur along the sagittal plane. The sagittal plane divides the body into two symmetrical halves – left and right.
THE CORONAL PLANE
The plane that divides the body into front and back is called the coronal plane. Movements along this plane are sideways movements, such as lateral lunges.
THE TRANSVERSE PLANE
The final and most disregarded plane is the transverse plane, which divides the body into top and bottom halves. We move along this plane when we twist and turn our bodies, like when we look around before crossing the street. Transverse movements are predominant in sports such as tennis, golf, rugby and gymnastics, the movements of crossfit almost exclusively happen along the sagittal plane. Whether your goal is general fitness, functional strength, or athletic achievement, you should train along all planes.