CrossFit has become popular over the years. Many people swear by this workout including celebrities like Jason Statham and Cameron Diaz. With this in mind, you might be wondering if CrossFit would work for you. This article looks at everything about a CrossFit workout including definitions, workout plans and work out tips to help you get started.
CrossFit is a type of high-intensity interval training that consists of different functional movements performed at high intensities. CrossFit incorporates weightlifting, kettlebell lifting, powerlifting, plyometrics, and calisthenics (2).
CrossFit is a mixture of strength training and cardio. It involves common movements such as squats, pull-ups, push-ups, and weight lifting.
CrossFit workouts help improve physical strength and stamina. These workouts also help improve balance and flexibility. And like other types of workouts, CrossFit helps burn calories, aiding in weight loss.
On average, a 165-pound female will burn about 13 to 15 calories per minute during a circuit. A 195-pound male, on the other hand, will burn approximately 15 to 18 calories per minute (3).
CrossFit is generally safe and has several benefits. Research shows that the rate of injury in CrossFit is almost comparable to that in other sports such as Olympic weight lifting, running, rugby and football (1). Injury rate is higher where individuals train under no supervision.
Individuals across all ages can do CrossFit. Caution should be exercised especially in older individuals as they are prone to exercising injuries. This happens as people age, bones become weaker and are more susceptible to fractures (5).
Here are a few CrossFit terminologies you will need to familiarize yourself with:
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There are a variety of CrossFit workouts you can choose from. Some target most muscles in your body while others are specific to a certain set of muscles. For example, a shoulder circuit CrossFit workout targets your shoulder muscles.
Good form is important. So, as you try to increase your speed ensure you are paying attention to form. Start your workout by warming up and doing a cool-down activity afterward.
Try and make your workout plan as holistic as possible. Your fitness routine should target your whole body to help build strength, power, speed, and stability. So, ensure that you do upper body, lower body, and core workouts.
Keep in mind that you don’t always need to go to a gym for your CrossFit workout. On days you don’t feel like going to the gym, do any CrossFit workout at home.
If you are new to CrossFit, it might help to try several workouts before you figure out those that work for you and those that don’t. Always consult a CrossFit coach or your gym instructor when in doubt.
Set a timer for 15 minutes and go as many rounds as you can of the sequence below during that period. Try to do as many rounds without resting. Afterward, you can record the number of rounds you complete in your journal or your fitness app.
For an added challenge, use a resistance band for the pull-ups or perform jumping pull-ups.
Set your timer for 30minutes. At the beginning of each minute, perform these exercises in the given order.
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Most people work their upper body and core but forget about their lower body. Most individuals focus on their abs and arm muscles. Leg workouts are important too as they help build a strong foundation and help tone and sculpt your leg muscles.
Every minute on the minute for about 10 minutes, do:
Use 60% of your one-rep max for each of the exercises.
You will need a place with staircases for this workout. Do 3 rounds of the following exercises.
Up the stairs
Once you get to the top of the stairs:
Jog down the stairs
Do 5 rounds of the exercises below in the given order as fast as you can (for time).
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These are CrossFit workouts that are named in honor of fallen first responders or a member of the military who died in the line of duty. Most are designed to be grueling and challenging. That said, if you are looking to take things up a notch, you can try any of these WODs.
This workout honors fallen Navy SEAL Lieutenant Michael Murphy
In a 10 to 20 kgs weighted vest:
3 Rounds for Time
For Time:
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While selecting an appropriate workout plan is important, there are a few extra things you need to pay attention to. Here are a few Workout tips:
Finding the right type of workout can be challenging. If you are still searching, you might want to try a CrossFit workout. In case, it doesn’t work for you, you can always switch back to your routine cardio or HIIT.
CrossFit workouts help you improve your strength, speed, agility and flexibility. They are also a mega calorie burner. Don’t get left behind, try CrossFit and get to reap its many benefits.
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