Crossfit training is organized on the principle of alternating exercises without interruptions or with a second rest, depending on the physical fitness and condition of the athlete. As a rule, crossfit involves the use of several muscle groups during exercises such as push-ups, squats, shocks, jerks or traction. You can also use isolated exercises, but the basic program is much more effective due to the involvement of several muscle groups at the same time. It is worth remembering that you can include exercises with your own weight (jumps, pull-ups) or aerobic loads (bicycle, rowing, swimming, running) in crossfit.
Crossfit favorably combines power anaerobic loads with cardio load of an aerobic nature. The peculiarity of this type of training is the lack of a highly specialized program. While the loads in various sports, for example, in bodybuilding, powerlifting or endurance races are narrowly targeted, crossfit involves training in strength, performance and physical endurance at the same time. This feature of crossfit training has both pros and cons. On the one hand, crossfighter is universal, on the other - a specialized athlete is able to achieve greater success in his field than a crossfitter, which includes all types of training in one program.
Sports physiologists note that different types of loads, for example, weightlifting, cycling and running, included in one training program, as a result give an average result for each individual direction. It is this averaging of indicators that gives the crossfitter the versatility so often required in everyday life.
It’s hard to imagine how a powerlifter’s ability to squeeze more than 200 kilograms or a marathon runner’s ability to overcome huge distances with obstacles is useful in everyday life. The result of a narrowly focused training, as a rule, is required during the competition, but much less often it can be useful in the rhythm of everyday life. The physical fitness required by a person every day can be achieved through a crossfit workout. That is why this type of load is successfully used in training professional wrestlers, military and police.
Content
- 0.1 So, what does crossfit look like "> 1 Examples of crossfit interval training schemes
- 1.1 The time interval under loads is not taken into account.
- 1.2 Another option for crossfit training involves:
- 1.3 Classification of exercises in crossfit
- 1.4 The time period of training is strictly defined, the number of repetitions is unlimited.
- 1.5 The amount of work is strictly defined, the training time is unlimited, but should strive to decrease.
- 2 Advantages and Disadvantages of CrossFit Workout
- 2.1 CrossFit programs from Denis Borisov
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The time interval under loads is not taken into account.
- 10 pull-ups in 1 circle;
- 20 push-ups in 1 circle;
- 20 jumps (burp) in 1 circle.
- lifting legs from a hanging position on the horizontal bar - 20 times in 1 circle;
- push-ups from the floor or bench - 30 times in 1 circle;
- squats with own weight - 40 times in 1 circle;
- running for a short distance (400 - 500 m) or jumping rope - 20 - 30 sec. in 1 circle.
The time period for training is strictly defined, the number of repetitions is unlimited.
- 5 pull-ups in 1 circle;
- 10 push-ups from the floor in a circle;
- 15 jumps in a circle.
The amount of work is strictly defined, the training time is unlimited, but should strive to decrease.
- pull-ups on the horizontal bar - 100 times in all circles;
- raising legs from a hanging position on the horizontal bar - 200 times in all circles;
- push-ups from the floor or bench - 200 times for all circles;
- jumping rope (jumping with a turn) - 400 times in all circles.
- crossfitter universality: a certain construction of crossfit training allows you to have a beneficial effect on all muscle groups of an athlete. As a result, the development of the body allows a person to cope with any daily difficulties and obstacles on the way. Crossfiter's versatility is more suitable for everyday life than the level of training of a narrowly targeted athlete.
- Variety of loads: crossfit will become a real find for non-pedantic athletes, for those who love diversity and creativity. Drawing up a daily crossfit training program opens up the possibility of applying an original approach. In addition, it is not prohibited to supplement the program with exercises from various sports.
- It does not require the use of steroids: when choosing a CrossFit workout, the meaning of taking steroid drugs disappears by itself. A crossfighter athlete does not set himself the goal of rapidly building muscle or maximizing strength.
- Preservation and enhancement of health and stamina: the lack of a narrow focus of training allows you to make a stop in the right place. It's no secret that in professional sports people are forced to break themselves, tear tendons to achieve a greater result.
- Suitable for both men and the weak half of humanity: due to the lack of muscle building, crossfit workouts are great for girls. In addition, the crossfit program resists muscle hypertrophy, a beneficial effect is on all 10 physical qualities.
- Accessibility: CrossFit can be practiced both in a specialized room, and at home or in the fresh air.
- Functionality: the effect of doing crossfit is not long in coming.
- The presence of a competitive spirit: Even independent crossfit training is fraught with an atmosphere of struggle. A novice athlete who has challenged himself is striving to improve his results.
- lack of clear specialization: an unconditional plus for some may be a disadvantage for others, so the lack of specialization is a stumbling block in the development of a certain parameter of the athlete, bringing his level to the maximum. Crossfighter will never catch up with a marathoner in terms of endurance development and a powerlifter in terms of strength development.
- CrossFit is not suitable for those who want to quickly build muscle;
- like any physical exercise, crossfit training has some negative effects on the heart and muscles.
So, what is crossfit like?
Crossfit training implies an intense load of various muscle groups, organized by the principle of interval circular training.
The main distinguishing feature of crossfit is its variability. For a beginner crossfiter, you can forget about the same training program, a new day - a new program, new exercises. In the world of sports, this quick change of workloads is called Work out of the day, which means " one-day training program."
There are plenty of options for a one-day workout program and even a beginner crossfitter can make it up to strength.
CrossFit Interval Training Examples
This kind of program is compiled on the basis of repulsion from the athlete's capabilities, the availability of the required equipment and knowledge of technology.
An exemplary one-day crossfit exercise program for beginners may include three exercises, for example:
3-6 laps (rounds) are performed with or without a second break, depending on the version of training and preparation of the athlete.
Another option for crossfit training involves performing:
3-6 laps (rounds) are performed with or without a second break, depending on the version of training and preparation of the athlete.
If fatigue overcomes during a workout, you must not allow a complete stop on the exercise. It is enough to rest for 10 - 15 seconds and finish repeating the rounds.
Professionals advise not to abuse exercises, the action of which is aimed at one muscle group. Performing such exercises one after another will have a strong effect on the muscles, as a result of which, due to their strong acidification, the crossfiter will slow down in the progress of the program. For example, push-ups after bars are undesirable, since both exercises affect pushing muscle groups.
Crossfit Exercise Classification
The right crossfit workout program involves alternating exercises from different groups. These include:
- pulling (bench presses in various positions, push-ups);
- pushing (push-ups, bars, burpies);
- cardio (running, jumping burpi);
- involving legs.
For example, in 20 minutes of training, you can complete 1 circle with 3 different exercises.
Crossfitter's goal is to complete as many rounds as possible in a 20-minute workout. The main criterion for progress in this type of crossfit program is the increase in rounds over the same time period.
For example, a certain number of repetitions distributed over rounds needs to be completed as quickly as possible. The main criterion for progress is the reduction of the time period.
This crossfit program involves the independent determination of the number of rounds.
So training on this program may look like this:
Noting the start of the workout on the stopwatch, the crossfighter starts to exercise, the repetitions are determined depending on physical fitness and endurance. It is important to remember the need to note the number of repetitions for each exercise. Accounting for the total number of repetitions for the allotted time period requires remembering the time, count and exercises at which there is a stop.
Advantages and disadvantages of crossfit training
Like any other type of load, crossfit has its pros and cons.
The benefits of this workout include the following:
Despite the many benefits of crossfit workouts are not without disadvantages.
The disadvantages include:
