You have already heard about CrossFit and want to find out more about what it is and how to start practicing this system. CrossFit training is a complex of several high-intensity exercises combined into a WOD. CrossFit athletes rarely perform the same WOD in the same week. For example, a WOD on Monday includes: 15 squats, 20 lunges and a 500 m run. This sequence is performed for the maximum number of rounds in a certain period of time (this is called AMRAP). Tuesday's WOD consists of 5 pull-ups, 10 squats and a swim, performed as many rounds as possible within a given time. One WOD usually lasts from 20 to 40 minutes.
Getting started with CrossFit is very easy. Don't be intimidated by the physical fitness of professional athletes; anyone who has the motivation and desire to change themselves for the better can train in the CrossFit system. You can choose a simpler CrossFit complex for beginners, gradually moving on to more complex ones.
CrossFit workouts for beginners
The CrossFit training program includes the development of several basic physical qualities: aerobic and strength endurance, strength, stretching, speed, coordination, accuracy and balance.
This means that you will perform different exercises in different variations, involving a variety of muscles and systems in your body. This results in you becoming a well-rounded athlete, ready to take on any challenge. In fact, when you show up to a CrossFit workout or competition, you don't necessarily have to know what exercises are ahead of you, you have to be prepared for anything.
Below is a list of basic disciplines in which CrossFit athletes work and develop, as well as examples of exercises.
- Aerobic exercises: walking, running, rowing, swimming, jumping rope, cycling.
- Calisthenics (to develop strength, stretching, balance and coordination): squats, pull-ups, lunges, jumping, abdominal exercises.
- Weightlifting (to develop strength): snatch and clean and jerk.
- Exercises from the Strongman training complex: farmer's walk, walking with weights and cores.
- Powerlifting (for strength development): squats, deadlifts, bench press.
- Gymnastics (strength, stretching, coordination, balance, accuracy): handstand, rope climbing, rings, trampoline, acrobatics.
- Plyometrics (speed and explosiveness): squat jumps, side jumps, jumping jacks, burpees.
- Other various exercises with balls, weights, etc.
Some of the exercises presented require the use of specific equipment and can therefore only be performed in specialized gyms. There are certified CrossFit gyms that have the full range of necessary equipment, in addition, trainers in such gyms undergo the necessary certification.
However, if you're just starting out, you may not want to join a gym class; the good news is that you don't have to. You can do many CrossFit workouts for beginners at home, either without the use of specialized equipment or with minimal equipment.
What do you need to do CrossFit?
For a full workout, you don’t need to sign up for a gym, hire a trainer, or buy expensive equipment. A pair of dumbbells, a sandbag and a pull-up bar will be enough.
What do you need to do CrossFit?
If you have the funds, you can purchase special clothing from the Reebok CrossFit . This form was developed specifically for this complex development system by professional athletes and fashion designers.
Weekly workout plan at home
If you'd like to work out on your own at home, here's a chart of exercises you can do every day of the week to help you become more familiar with CrossFit. Feel free to make changes to these complexes, if any CrossFit training program for beginners seems too boring to you, use a creative approach. CrossFit athletes pride themselves on being able to constantly invent new exercises and WODs. Just assess your capabilities correctly and train according to your preferences and strengths.
Don't be discouraged if you can't complete all the movements or the required number of repetitions. Remember that it may take time for your body to get used to this type of stress, as your ultimate goal is to change.
| Mon. | Tue | Wed. | Thurs. | Fri. | Sat. | Sun. |
| Amrap 20 min. | 3 rounds | 5 rounds | Amrap 20 min. | Day of rest | 4 rounds | Amrap 20 min. |
| 10 squats | 200m run | 20 lunges | 15 squats | Walking 5 minutes | 20 squats | |
| 10 push-ups | 50 Jack Jumps | Jumping rope 3 min. | 10 burpees | 10 Jack Jumps | 15 push-ups | |
| 15 squats | Run 5 minutes | 25 lunges |
AMRAP is the maximum number of rounds in a certain period of time.
https://youtu.be/tzD9BkXGJ1M
Three-day training program
Day one - within twenty minutes, perform the maximum amount of the cycle, which consists of the following exercises: burpees 10 repetitions, pull-ups on the bar 15 times, abs 30 times, push-ups 20 times.
Three-day training program
Day 2: Perform as many circuits as possible of the following exercises for 30 minutes: burpees 20 reps, weighted push-ups 10 reps, leg raises 15 reps.
Day three - in the allotted time (30 minutes), complete the maximum possible number of repetitions of the following cycle: shuttle run, leg raises on the bar 15 times, burpees 10 repetitions, pull-ups on the bar 10 times.
The best CrossFit workouts for beginners
You don't need to know how your body works to reap the benefits of this high-intensity, ever-changing training system. Workouts are usually quite short, which is offset by intensity and reduced (or no) rest time between exercises. Focus on proper technique and reduce the weight if you find it difficult to complete the reps.
Before you begin your WODs, warm up in any way you like: an 800m run, 5 minutes on a stationary bike, a few rounds of Jack Jumps, air squats, lunges, or a 500m row. Warm up in combination with static or dynamic stretching, focusing on the muscles that will be worked during the upcoming training. Finish each workout with stretching and exercises on a massage roller (foam roller).
Each of these CrossFit training programs is based on one of the five main systems for building complexes: basic, EMOM, AMRAP, chipper, benchmark. Please note that the described complexes do not contain exercises with a barbell. Beginners should first prepare their cardiovascular system for intense, high-tempo workouts. Having mastered these complexes, you can safely go to the gym to see a trainer who will show you the correct technique for performing exercises with a barbell, a large number of which you will encounter in more complex WODs.
Base
A basic routine is essential to establishing your current fitness level. Complete the complex and record the execution time, return to the complex periodically in order to see your progress. The more trained you become, the less time you will need to complete it.
- Rowing 500 m;
- 20 air squats;
- 20 push-ups;
- 20 abdominal crunches;
- Rowing 500 m.
EMOM
Set the timer for 15 minutes. At the beginning of each minute, perform two exercises in sequence:
- 3 times burpee;
- Hanging leg raises to the bar 5 times.
The remaining time of each minute is rest time. Try to complete the sequence faster to rest longer. If you find it difficult to perform the exercise with your toes to the bar, perform it in the knees to elbows mode.
AMRAP
Set a timer for 15 minutes and complete as many rounds as possible. Try to rest as little as possible, and be sure to record and save your results to analyze your progress in the future. Use bands to make pull-ups easier or use a jumping technique.
- Run 200 m;
- 10 times overhead press;
- 10 pull-ups;
- 10 medicine ball throws.
Chipper
This training regimen usually includes a large number of repetitions and exercises performed sequentially. You will most likely need time to rest, be demanding of yourself and, controlling the time using a timer, try to rest no more than 10 seconds. at a time. If it is difficult to perform jumps on a pedestal, you can perform steps on it.
- 10 burpees;
- 20 jumping jacks;
- 10 burpees;
- 30 dumbbell swings;
- 10 burpees;
- 30 lunges;
- 10 burpees;
- 20 air squats.
Cindy complex
Some of the most difficult WODs in CrossFit are named after women. Cindy is one such example. This complex looks quite simple, but in fact it gets tiring very quickly. It is designed to last 20 minutes, but for the first time, try doing it for 10 minutes. Use bands to make pull-ups easier or use a jumping technique.
Complete as many rounds as possible in 10 minutes (AMPAP):
- 5 pull-ups;
- 10 push-ups;
- 25 squats.
The essence of global cooperation
What is the meaning of cooperation? The partnership implies organizational issues related to the CrossFit Games and Team Invitational, the production of high-quality equipment, active mutual PR, good promotion of the sport, as well as the creation of a large community, which any athlete can become. Thanks to this merger, CrossFit became popular not only in America, but also in post-Soviet countries, including Russia.
Based on such cooperation, a whole business concept emerged, and money began to be made from almost everything. For example: trainings for gym owners, energy drinks, equipment, equipment and all kinds of equipment. New exercise equipment, belts, gloves and many other paraphernalia have appeared.
The direct partnership between them has been going on for six years now and will definitely continue a priori, because the benefits and benefits that last all this time are necessary and important to everyone.
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Main sports used for the CrossFit program
CrossFit is high-intensity strength training that can be done at home, in the gym, or on the street. All kinds of combinations of exercises can significantly improve the physical condition of the body, i.e. develop athletes into well-rounded athletes. What is included in the CrossFit complex:
- Weightlifting;
- powerlifting;
- run;
- gymnastics;
- plyometrics;
- kettlebell lifting, etc.
Specially equipped gyms for CrossFit use equipment from these sports: barbells, rings for gymnastic exercises, jump ropes, expanders, dumbbells, horizontal bars, rowing machines, rope for CrossFit.
CrossFit – Varvara Medvedeva’s Fitness School.”
Just a very, very high-quality coaching two-day seminar level +500 I know how to coach. I know how to fight. I love both. I combine love and passion for my work. I can teach, I am responsible for the quality!
Fedor Serkov.
Founding father of CrossFit in the Urals.
This is not the first year that I have been the head coach of the largest official crossfit club in central Russia, Reebok CrossFit EKB, at whose origins I am.
Holder of CrossFit LVL 1 and LVL 2 certificates.
The first Russian man in history to qualify for the international stage of the Reebok CrossFit Games Regionals.
The most physically fit man in Russia and the CIS in 2013-2014-2015 according to the Reebok CrossFit Games.
The duration of the seminar is 2 days.
Theoretical Part Practical Part Presentations Testing
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| Practical testing of knowledge and skills for each seminar participant. |
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Fitness instructor and trainer courses
What knowledge will you gain?
Fitness instructor courses include such disciplines as anatomy and physiology. A good knowledge of the body structure is essential for an instructor for a number of reasons. For example, it is difficult to understand which muscle groups are involved in complex training, having poor understanding of their location and structure. In addition, a fitness trainer must calculate the maximum permissible load on the spine, otherwise training can cause irreparable harm to health.
Among our courses for fitness trainers there are programs for in-depth study of bodybuilding, fitness, yoga, aerobics, shaping, sports nutrition, stretching and many others. We offer to learn all known styles related to sports and beauty. By completing our course, you can achieve excellent results, both in improving your own body and in helping others. From the training you can learn the optimal diet and its ingredients; the course will allow you to relax and learn how to work with clients so that their energy charge is enough for regular exercise.
Training as a fitness trainer involves not only work on body modeling, but also deeper aspects of relationships. Knowledge of psychology will perfectly help to support a beginner who does not see the results of his work after several initial training sessions. The training course helps you master the necessary skills and will allow you to train clients most effectively. It is also important to pay attention to nutrition. Whatever your choice of direction, you will have to carefully monitor the proper nutrition of your athletes.
What documents will you receive?
Our documents are our main advantage over our competitors. We cooperate with the Institute of Psychology at the Department of Physical Education. Upon completion of fitness instructor courses, our students receive state documents (diploma of professional retraining). Students who choose distance or external education, as well as full-time education, but in an accelerated program, receive a standard certificate upon completion of the course.
By choosing a Professional School of Bodybuilding and Fitness for training, you acquire reliable theoretical and practical skills that will allow you to effectively use your capabilities.
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Instructor in the direction of "Functional training"
Functional training is a set of physical exercises designed to develop overall fitness and strengthen a major muscle group. A qualified trainer will help you organize your workouts correctly in order to achieve your desired results quickly and without harm to the body. Given the growing popularity of this sport, training instructors in Moscow is becoming increasingly important.
Contents and specifics of courses
A functional training instructor is always an experienced specialist who can perfectly combine strength and cardio training. Classes are designed to involve the greatest number of muscles in the work.
- Functional training trainer courses are divided into cycles. At the end, the trainer organizes his own training session in the gym and thus confirms his qualifications.
- When developing the program, much attention was paid to the use of various sports equipment. Training is carried out with barbells, dumbbells, body bars, etc.
- The trainer's training is aimed at acquiring all the necessary knowledge and skills, both in the chosen direction and in related ones (for example, Tai Bo).
Prices for training under the “Functional Training Instructor” program
View price list
| Full-time with a certificate (32 hours) - discounts up to 30% | RUB 14,000 RUB 13,000 |
| Remote with obtaining a certificate (32 hours) | 11000 rubles 9000 rubles |
| Externship with a certificate (32 hours) | 9000 rub 7000 rub |
Benefits of classes
Functional training involves performing complex exercises in which more and more new muscle groups are gradually involved - and it is very important not only to alternate types of loads, but also to take into account their sequence. Courses in Moscow are very popular because they can:
- develop endurance;
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- shape a beautiful body.
As a result of training, not only strength and reaction develop well, but also the functioning of the respiratory system improves, the heart muscle and the general condition of the body are strengthened. Classes should only be conducted under the guidance of an experienced trainer.
Advantages of our school
Our school in Moscow provides training for instructors in accordance with the standards of international programs. We offer you:
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Take personal and group trainer courses to become an experienced and successful specialist! Our fitness school is always open for you! Make a great investment in your future. Call now to sign up for classes and find out all the details.
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CrossFit: disadvantages of the methodology
Despite the fact that CrossFit helps you make your body beautiful and resilient, and lose weight, CrossFit has some disadvantages. Opponents of this strength sport believe that not everyone is suitable for an intense and rich program in which it is possible to combine such different loads. This can be detrimental to the heart and blood vessels: for example, cause varicose veins. Exercises can be dangerous not only for beginners, but also for fairly experienced athletes due to the increased traumatic nature of many exercises. Also, by engaging in this sport, the athlete exposes himself to the danger of rhabdomyolysis, a disease accompanied by the destruction of muscle tissue and the development of kidney failure. Doctors’ contraindications can become an obstacle to an athlete’s path.
Crossfit and children
Can children do CrossFit? And from what age?
Yes, in general, children's CrossFit is not like adult CrossFit; no one loads children with barbells and forces them to row for hours. Here the main emphasis is on variability and games.
Crossfit Terraleon has two groups - for older children (11-16 years old) and younger ones (7-11 years old). In my opinion, there is no point in sending a child to CrossFit from the age of 4, like figure skating. Children can approach some exercises from CrossFit itself a little later, if the child is 6-7 years old, for starters it’s just technical training with a stick or more running.
Older guys are already studying technical aspects and complex exercises in depth: for example, walking on hands, jerks, and pushes. Of course, all this is scaled in terms of weight and intensity for children.
There is also a separate course for children's CrossFit trainers. And we (from the Crossfit Terraleon club) are now sending our friendliest coach so that he learns all the intricacies of working with children and our children's CrossFit section becomes the best.
