Bored in training? Replace them with Crossfit workouts

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Today I'm going to talk about crossfit workouts that will bring an ocean of variety to your athletic life. Despite the seeming complexity and diversity of crossfit workouts, they are built according to the same methodology, and over time, it will be easy for you to remember them. And the main advantage of crossfit training is that you will never get bored. Tired of your workout? Change the entire set of exercises, and their huge selection will allow you to do it over and over again. Well, let's move on to the practical part.

Where to begin?

And you still have to start with theory. So, all exercises are divided into three parts: weightlifting (W), gymnastic exercises (G) and cardio exercises (M). W stands for weightlifting, G stands for gymnsatics, and M stands for metcon. Perhaps only the letter M will cause difficulties in translation. Metcon is short for metabolic conditioning, which means metabolic training. In this case, it does not differ from the usual word "cardio". A reasonable question will be: "What are these letters for?" And the letters in CrossFit exist to conveniently separate your workouts. For example: 1st day - WG, 2nd day - M. That is, on the first day, the workout will combine weightlifting and gymnastics, and on the second day, cardio. What is attributed to these training?

Weightlifting

Weightlifting includes all exercises with additional weights, from sports such as powerlifting, weightlifting, and kettlebell lifting. For all exercises, you will need additional equipment, in the form of weights, barbells and dumbbells. The main exercises include:

• squats
• bench press
• deadlift
• barbell snatch
• swing weights

The rest of the exercises will follow from the main ones. And even these 5 exercises, you can radically vary. Tired of barbell squats? We took dumbbells. Tired of doing dumbbell presses? They took a barbell, etc. The number of derivative exercises goes off scale all conceivable and inconceivable limits, so you will have where to turn around.

Gymnastics

Gymnastic exercises are bodyweight exercises that are performed in a very intense manner. It's harder to highlight the main exercises, since their variety is too great, so I'll just talk about the most interesting ones. For example, a burpee is an exercise that engages the muscles of the entire body. It is carried out in several steps:

1. Take a lying position
2. Push up
3. Pull your knees to your chest and jump up
4. Make a clap with your hands over your head

Or plank - a stand in support lying on the elbows, which pumps the abs very powerfully. Well, there are many variations of pull-ups, push-ups, corners and abdominals.

Metcon

As I said above, all the exercises in this section work with your metabolism, speeding up your metabolism. These include running, rowing, jumping rope, shuttle running, and more. Basically nothing new. But, here, too, there are exercises for the more sophisticated. For example, running in a prone position or triple jumping rope. In general, each of these 3 workouts has exercises for all skill levels.

Workout

Well, now to training. I will describe a few standard workouts, and you, having found the whole range of exercises, for example, here, will be able to compose a workout for your needs or choose one of the available ones.

1 workout. (WGM)

1. Running - 250 meters with maximum acceleration.
2. Swing dumbbells in front of you (20 times)
3. Dumbbell bench press (15 times)
4. Pull-ups (10 times)
5. Burpee (10 times)
6. Jogging (2 km)

2 workout. (WGM)

1. Shuttle run (3 times "back and forth")
2. Barbell squats (15 times)
3. Plank (60 seconds holding the rack)
4. Barbell snatch (10 times)
5. Jogging (1 km)

Naturally, before each workout, you should warm up and stretch, as the exercises are done quickly, and some of them are weighted, so there is a risk of injury if you do not warm up before doing them. Also, as in any other sport, I would advise you to find a coach and practice with him for the first time. And most importantly - do everything gradually, do not rush anywhere and do not set yourself records in the very first workouts. Are you ready for a crossfit change in your life?