Exercise program for men to do CrossFit at home

CrossFit is a true men's sport that requires strength, stamina, quick reactions and self-discipline. In order to ultimately achieve stunning results, the men's training program is grouped in a certain way. It is necessary to observe the main principles of strength sports, namely: division, consistency, systematicity and diversity. Otherwise, progress in this sport will slow down significantly.

What is CrossFit?

A distinctive feature of such training is high intensity and continuous replacement of one exercise with another. The components of CrossFit are:

• Body-building.
• Fitness.
• Athletics and weightlifting.
• Kettlebell lifting.
• Classical gymnastics.
• Powerlifting.

A typical workout might include rowing machines, sprinting, lifting weights (dumbbells, barbells, kettlebells), rope climbing, exercises on gymnastic rings, and rolling huge tires.

It is advisable for CrossFit classes to be supervised by a qualified instructor, at least until the student has mastered the main elements. Under his guidance, you will learn to work at a comfortable heart rate, perform exercises correctly, quickly recover, and be able to determine the needs of your body. The instructor will build a foundation for functional and strength training that you can do yourself. CrossFit is not that simple. Training is not done at random, there are many points that must be taken into account!

Getting ready before a CrossFit workout

CrossFit is one of the types of physical activity that promotes effective fat burning in the body. In other words, CrossFit (or CrossFit) is called functional training, which really allows you to lose weight at tremendous speed. But such effectiveness also requires careful preparation, not only physical, but also preparation of the cardiovascular and nervous systems. And of course, the CrossFit training program must be clearly systematized, because only in this case the desired result will be achieved.

Pre-CrossFit training tips for men:

• Do not neglect warming up before training and remember: the more complex the upcoming set of exercises, the more thoroughly you need to warm up before performing it. A standard warm-up takes 10-20 minutes and includes working out all muscle groups with elements of joint gymnastics.
• If you are already an experienced athlete, then you probably use a special warming ointment, which does not allow the muscles to cool down between approaches and reduces the risk of injuries and sprains to a minimum. Not using it yet? Then take it into account.
• Use a heart rate monitor during CrossFit workouts. It is important to monitor your pulse so that you do not accidentally detect high blood pressure on the tonometer in the evening. You should not constantly work to the limit of your capabilities, because considerable damage will be done to the heart muscle.
• Do not try to immediately go from scratch to full-fledged training with a large number of exercises and combinations. To begin, practice the correct exercise technique and start with 1-2 ligaments.

In addition to gradually loading the muscles, it is important to prepare the heart and central nervous system for increasing loads. Here it is recommended to stop taking medications constantly, walk more in the fresh air, and give up bad habits.

Training for beginners

For those who are just starting to play sports, training at full strength is unattainable, because the body is not prepared for it. It will take time to build stronger muscles, strengthen ligaments and joints, and improve heart function.

For this reason, a training program for non-professionals should be built taking into account certain exceptions:

1. First of all, this is the qualifications and experience of the instructor, which is determined not simply by the presence of a certificate, but by the sports achievements of his charges without harm to health.
2. It is important not to go to the extreme of making training too frequent and comprehensive. Classes 3 times a week are the best option. You should not overload all classes, trying to complete the maximum number of programs. For the first time, it is better to limit yourself to a combination of easier exercises, taking a three-minute break between combinations to normalize your heart rate and blood pressure. The time spent on training is approximately 1 hour.
3. Over time, you can move on to free weights. At first, a barbell without “pancakes” is used. The technique of performing deadlifts, snatches, jerks, squats, power cleans, and bench presses is extremely complex. Their development must be supervised by an instructor.

CrossFit exercises at home

The right exercises for CrossFit at home are in many ways the key to your success. CrossFit includes both heavy weight training and active bodyweight training. In any case, the correct technique of each exercise and its speed are important - do not spend more time resting than the CrossFit exercise set at home allows.

The exercises and program for CrossFit at home will be based on the same principles as working out at the gym, so it doesn't really matter where you work out. What is important is the correct exercises for CrossFit at home for men or girls, the complex of which in this program is called WOD.

In fact, CrossFit exercises for home are basic exercises from other sports, such as athletics, weightlifting, gymnastics, and so on, but some of them are slightly modified and have new names. Let's look at the most common exercises that are included in the programs of this technique.

Kipping - pull-ups with a jerk. The snatch is needed to maintain the high speed needed in crossfit. To achieve this, you need to swing your legs back, and then sharply throw them forward and pull your chin towards the support.

Explosive squats or jumps. They differ from ordinary ones in that you need to not just rise up, straining your buttocks, but jump sharply, clapping your hands above your head. The CrossFit at home program also includes regular squats, which are performed with weights. Another effective exercise is explosive push-ups, which involve very sharp lifting of the body from the bottom point up. At the same time, your hands should come off the floor a few centimeters.

One of the most popular exercises that CrossFit includes at home for beginners is burpee . First, you can do it with your own weight, and then supplement it with a sand bag, which you can buy or make yourself.

When doing burpees with weights, lift up less abruptly than without them.

The starting position for the exercise will be the same as for push-ups, only then you will also need to jump up from the squat and lower yourself in the same consistent manner.

Leg raises on the horizontal bar . During this exercise, rocking is not allowed. You need to hang on the bar, bend your legs and pull them towards your stomach so that the body does not move. You only need to use the abdominal muscles, but work at a good speed. To complicate the exercise, you can raise your straight legs up at a right angle relative to your body.

CrossFit at home exercises should include the following:

• burpees;
• push ups;
• jumping rope;
• squats;
• lunges;
• body lifts (press);
• weight press;
• chest pulls with dumbbells or gallons of water.

When working out on the street, you can supplement the program with running, jumping on a bench, pull-ups on a horizontal bar, as well as an exercise such as a bear walk.

The bear walk or gait is an exercise that appeared thanks to CrossFit. You need to stand on your feet and palms, lift your buttocks up, and in this position step forward. The arm and leg should work on one side at the same time: first we step with the left side, then with the right. Once you have mastered this exercise, you can start running this way, and then pick up small dumbbells or bottles of water. You can also move laterally instead of just forward.

With an activity like CrossFit, a home workout program prioritizes proper exercise technique, followed by speed and use of weights. But the advantage of CrossFit is that even if you are unprepared, you can start doing exercises on your own, from scratch, using the most basic program and complicating it over time.

How does the training of experienced athletes differ?

For men who have been using CrossFit or other strength training for several years now, this process has significant differences. The pace of the exercises increases significantly, their number also increases, and the rest time decreases. In total, the result of this will be progress in all directions: gaining muscle mass, increasing strength, getting rid of excess subcutaneous fat, building strength and speed, endurance during aerobic exercise.

Specifics of professional training:

1. Often, experienced athletes neglect warming up because they are confident that they accurately determine the needs of their body and can immediately move on to the strength part of the workout. This is an unforgivable mistake! It wouldn't hurt anyone to take 15-20 minutes to stretch their joints and prepare them for high-intensity training. If you strive for constant improvement in sports, then warming up should be inseparable from training.
2. When performing complex exercises with free weights, it is advisable to use a weightlifting belt. In this way, the load on the lower back will be reduced, and the practitioner will be able to protect himself from the occurrence of an umbilical hernia. Wrist straps for traction will protect your wrists from overload when performing difficult movements. This will allow you to switch from constantly tensioning your forearms and hands to hold the weight and pay full attention to the latissimus dorsi muscles.
3. Make changes to the activity of the training process. In the case when strength results not only do not increase, but, on the contrary, decrease, deterioration in well-being occurs, weight loss occurs, sleep is disturbed - this means the scale and intensity of training prevail over the body’s ability to recover. The first step is to allow yourself a week's rest from classes, eat more protein, unsaturated fats and complex carbohydrates. After a week, gradually return to classes, starting with weaker ones, gradually increasing the load. To avoid overwork, you need to take into account the needs of your body.
4. If the return from training decreases, the load should be reduced. It is necessary to increase the time interval between performing complexes and exercises in order to rest. Instead of training while completely exhausted and pushing yourself to the limit of exhaustion, it would be better to take a day off.

Warm-up

The duration and thoroughness of the warm-up depend on the complexity of the training complexes that the student is going to perform. Preparation is required for the cardiovascular system, muscles, ligaments, and joints. Only when the whole body is warm enough can you move on to the exercises themselves. As a rule, 20–30 minutes are spent on warming up.

For athletes with sufficient experience who use enormous weights to perform basic exercises involving several joints, it is useful to use a special ointment with a warming effect. This will prevent working muscles and joints from cooling down during pauses.

Crossfit and weight loss

The reduction of subcutaneous fat occurs not only due to stimulation of the endocrine system. The main advantage of CrossFit programs is the combination of strength and cardio loads in one workout. This combination helps speed up metabolic processes and quickly burn calories. As a result, the athlete strengthens his muscles and at the same time loses weight.

Functional training is very useful for men who lead a sedentary lifestyle. Often, office workers suffer from weakening of the abdominal wall, causing prolapse of internal organs. Most exercises in CrossFit directly or indirectly train the abdominal muscles. By strengthening the abs, the athlete gets the opportunity to get rid of the effect of a “lost” belly.

It is worth noting that CrossFit training is contraindicated for obese men. In obese people, the heart muscle is under constant stress. Therefore, combined physical activity will only be harmful.

Overweight men first need to start losing weight. Sports walking, cycling, jogging, and light fitness are best suited for this.

Basic exercises

During training, completely different exercises can be used that allow you to develop strength and endurance. These include movements with a barbell, kettlebells, dumbbells, and exercises with your own weight.

Basic exercises include:

Burpee	Essentially, these are push-ups with jumping jacks. You need to do push-ups, then get into a squatting position, then jump up, raising your arms, and then return to the push-up position.
Kipping	This is a series of timed pull-ups using a swing.
Jump Squats	Sit as low as possible, and at the highest point jump up. Perform the required number of times.
Leg raises	While hanging on the horizontal bar, raise your straight legs to an angle of 90 degrees.
Jumping push-ups	Do a push-up, then at the top point jump up using the strength of your arms and legs.
Kettlebell lifting with swinging	Stand straight, feet wider than shoulder width. Hold a weight in your hands, lower it lower by squatting slightly. Swing the weight, lift it up with outstretched arms.
Barbell clean	Place the barbell on the floor, feet at shoulder level, and grab the barbell a little wider with your hands. Lift the barbell up using the force of your legs, back and arms, lifting it to chest level so that your elbows are down, then return to the starting position.

These are just the basic movements; there are many more movements used in the training process.

Program options

The training program will depend not only on the availability of certain exercises, but also on the athlete’s level of training. Before starting the exercises, you need to estimate your own strength, since CrossFit training is very difficult, especially if the athlete has not previously been involved in strength sports.

It’s better to start with simple physical exercise, then move on to strength exercises. Only after this can you perform simple circuit training, gradually complicating it to the CrossFit level.

For beginners

Beginners are not recommended to train against the clock, as experienced CrossFitters often do. A lesson can be built from a sequence of simple exercises that are performed one after another. So, for example, a workout could be as follows:

• jumping rope, 50 times;
• burpees, 20 times;
• squats with a barbell, 15 times;
• push-ups, 20 times;
• hanging leg raises, 20 times;
• pull-ups, 10 times.

All movements are performed slowly, observing technique. At the beginning, a warm-up is required. In the first stages, three circles will be enough, then their number gradually increases.

Beginners can alternate CrossFit classes with strength training. For example, in one workout the mentioned movements are performed, in another - more classic strength ones. It is best to focus on basic weightlifting exercises and movements from powerlifting.

For experienced

Only after strengthening your muscles and ligaments can you think about switching to CrossFit in the form in which it is accepted throughout the world. Exercises can also be different, but more physically difficult options are used, for example:

• burpees, 20 times;
• cleans, 15 reps;
• hanging leg raises, 20 times;
• lifting weights with swinging, 20 times;
• jump squats (using weights) 15 times;
• kipping, 15 times.

All movements are performed for a while. The athlete's goal is to complete the lap as early as possible.

The training plan can be divided into different training days. If an athlete works out three times a week, then his program might look like this:

Workout 1	Cardio – 15 minutes. The barbell clean and burpee are done one after the other, without pauses, from 10 to 1 repetition per set, decreasing. Circuit training of 5 exercises, for example, jumping jacks, push-ups, kettlebell swings, leg raises, squats. Only 5 laps. Each exercise is performed 10 times. Plank, 3 times for a minute or more.
Workout 2	Cardio – 15 minutes. Thruster (this is a clean with a squat and subsequent lifting of the barbell above your head) in combination with pull-ups. First by 25 times, then by 15 and 9. Jumping rope, then deadlifting 20 times and jumping jacks 20 times. Just three laps. Ab exercises, 5 sets.
Workout 3	Cardio – 15 minutes. Deadlift, clean and bench press, 10 to 1 rep decrease. A circuit set of 5 exercises, such as cleans, jumps, thrusters, push-ups and burpees, 20 times each, 5 circles. Jump rope, 400 jumps.

The program can and should be changed when the body begins to get used to it. You can also add working weight to increase the load.

The ABCs of CrossFit for beginners

Coaches and athletes often use jargon and acronyms to describe the exercises and techniques that make up a particular WOD (workout of the day). We've tried to define the 15 most commonly used CrossFit terms to speed up the learning process for new athletes. Refer to this list the next time you are trying to decipher the words AMRAP or MetCon written on the white board by the box.

As many rounds as possible (AMRAP) - As many rounds as possible:

Complete the circle as many times as you can within the given time period. For example, a six-minute AMRAP: 5 rows, 10 pull-ups, 20 push-ups. After six minutes, record the total number of rounds completed. Note: AMRAP can also mean "as many repetitions as possible."

Metabolic conditioning (MetCon) - High intensity endurance training:

MetCon: Short for metabolic conditioning, aka endurance. This type of training usually consists of several AMRAP style exercises. A good example is the Cindy complex (20 minutes of 5 push-ups, 10 push-ups and 15 squats). Some clubs offer MetCon-only classes for those looking to improve their endurance in standard CrossFit WODs.

Thruster: Thrusters (Emissions)

Thrusters can seem like the bane of all CrossFitters, especially during the Fran complex when they are done 45 times along with pull-ups.

The exercise technique is as follows:

1. Take the barbell on your chest with a medium grip slightly wider than shoulder-width apart, bring your elbows forward and place the barbell on your delts, place your feet shoulder-width apart, sit deeply, then stand up and push the barbell out.
2. When performing thrusters, it is important to pick up the movement with your hands from the still moving legs and also from the top, your hands go down, your legs pick up the movement and guide the barbell. Don’t forget about breathing: when you go down, inhale, and exhale when you go up.

When performing thrusters in the lower position, do not hunch over, and lean your body back, look in front of you, push the barbell above your head, fully straighten your knee, hip, shoulder and elbow joints, do not rise on your feet, push yourself with your heels. More details on the exercise page.

Thrusters

Double under (DU) - Double jumping rope:

When jumping rope, allow the rope to pass under your feet twice while you are still in the air. Alternatively, you can do three passes of the jump rope for each DU required.

Pistol - Pistol:

The term has nothing to do with weapons, relax. Pistol squats are single-leg squats that help isolate each leg and strengthen your lower body. Read more about the technique.

Single leg squats (Pistol)

Snatch - Dash:

The barbell snatch (Snatch) is a weightlifting exercise that has successfully gained a foothold in CrossFit in our time. Learning the snatch, like any other basic exercise, should begin with minimal working weights and practicing the correct technique, since many aspects of the exercise require special attention.

Barbell snatch

The snatch has many variations (power, hang, muscle), but the overall goal is to use a wide grip to lift the barbell from the floor to the top position in one smooth, lightning-fast movement. Tip: Keep the barbell close to your body as you lift it for better balance.

Kipping - Kipping:

Kipping involves using explosive force to gain momentum when performing pull-ups, handstands, push-ups, etc. For example, kipping push-ups are completed without completely lowering the body. This type of technique begins on the bar with a powerful hip drive, an explosive strike, and a strong pulling motion of the arms to create enough momentum to lift the chin over the bar.

Pull-ups (kipping)

RX - As prescribed:

When a WOD is performed RX'd, it means the athlete performs all modalities using the prescribed weight and number of repetitions. In CrossFit, all WODs can be scaled down to suit your fitness level, but the goal is to get to a place where RX is challenging but doable.

Ass to grass/ground (ATG) - Ass to the floor:

ATG provides the lowest possible seating position when performing front squats, classic with or without a barbell.

CrossFit total (CFT) - Total for CrossFit:

CFT allows an athlete to get an accurate picture of how strong they are by testing themselves in the three most functional CF modalities: the squat, bench press, and deadlift. The CFT is the best of three attempts on these three exercises, and the sum of the maximum weight performed in each movement will give you your score.

Tabata - Tabata:

Tabata is a rest-work method associated with many CrossFit WODs. Here's an example: within 20 seconds, perform as many repetitions of a given exercise (squats, push-ups, pull-ups, etc.) as possible. Then rest for 10 seconds and repeat seven more times. There are eight intervals in total. After the four minutes of exercise are up, your score is the lowest number of repetitions for any of the eight intervals.

Pood - Pud:

Pud is a Russian unit of measurement used for weights. One pood = 16 kg / 35 pounds; 1.5 poods = 24 kg / 53 lbs; 2 poods = 32 kg / 71 lbs.

PR'd - Personal record:

You will hear “PR” when an athlete reaches their personal best in an exercise or the entire routine.

Supplements for crossfit training for men

Olimp Sport Nutrition | Beta Alanine Xplode?

• Contains a matrix of additional ingredients that allow you to quickly and without loss overcome the gastric barrier and getting directly into the muscles, it does not turn into a by-product in the human body and does not overload the liver.
• Category: Amino Acid Complex More about the category

Recommendations for use: one serving before training. Recommendations for preparation: depending on body weight: up to 70 kg - dissolve 3 g in 80 ml of cold water. 70-85kg - dissolve 6 g in 160 ml of cold water. Over 85 kg - dissolve 9 g in 240 ml of cold water.

The advantage of Olimp Sport Nutrition “Beta Alanine Xplode” is that it is presented in powder form. This way you can choose the correct portion size depending on your body weight.

USPLabs | Jack3d?

• A formula that includes only safe and proven products that will allow you to be your best in training.
• Category: Pre-workout supplements

Mix 1 scoop with 250-300 ml of water and consume 30 minutes before training, at least 6 hours before bedtime.

When it comes to maximum results and records, you need to have only the right ingredients in the right proportions. Don't be fooled by a huge list of ingredients in tiny dosages. This is what made and makes Jack3d a legend! Find out your limit! Ingredients: Citric acid, natural and artificial flavors, silicon dioxide, calcium silicate, sucralose, acesulfame potassium.

Animal | Pak?

• Universal Animal "Pak" - these are all the vitamins in the required quantities! This is a unique mineral complex containing 10 of the most essential minerals.
• Category: Vitamin-mineral complex More about the category

1 serving per day during meals, with plenty of water

1

Weider | Pure Creatine?

• Creatine is an essential element for converting energy in the body. This vital substance is found in muscle cells in the form of creatine phosphate.
• Category: Creatine powder More about the category

During the first week, take 1 teaspoon 4 times a day. Next month, half a teaspoon 2 times a day. The break between cycles is 2 weeks.

The Weider Pure Creatine supplement will allow every athlete to dramatically increase the performance and volume of their muscles in the shortest possible time, making more intense and professional training available. Increased muscular work, requiring maximum energy release, is accompanied by increased consumption of creatine phosphate as the most important energy source for the muscular system, as a result of which the body's need for creatine during physical activity increases significantly! In addition to increasing endurance during training, creatine helps increase muscle size. Creatine from Creapure is used. Ingredients: Creatine monohydrate. Nutritional value (per 150 g): proteins 48.7 g, carbohydrates 127.3 g, fats 11.8 g. Calories: 811 kcal.

Prime Kraft | BCAA 2:1:1 ?

• BCAA 2:1:1 is a mixture of three amino acids - leucine, isoleucine and valine, which are not synthesized by the human body.
• Category: BCAA More about the category

mix 2 scoops per 350-400 ml of water or other drink and take 30 minutes before and immediately after training

Sports nutrition Prime Kraft BCAA 2:1:1 is a mixture of three amino acids - leucine, isoleucine and valine, which are not synthesized by the human body, but at the same time make up a third of muscle tissue, and therefore it is extremely important to replenish their supply for those who seek to build muscle . In addition, Prime Kraft BCAA 2:1:1 promotes faster growth of muscle tissue by synthesizing muscle protein, replenishes substances required for energy synthesis, synthesizes other amino acids, such as alanine and glutamine, prevents the destruction of muscle tissue, increases endurance and performance , and also ensures stable metabolism in tissues. Useful features of the Prime Kraft BCAA 2:1:1 product are ideal for both professional athletes and beginners

VPLAB Nutrition | Glucosamine Chondroitin?

• Protection and prevention of joint diseases.
• Category: For joints and ligaments

The daily dose is 2 tablets, which are recommended to be taken with meals, and not forgetting to drink plenty of water.

Heavy training overloads joints and ligaments; moreover, with age, the synthesis of glucosamine and chondroitin deteriorates, and such an important element as MSM (methylsulfonylmethane - a natural source of sulfur) enters the body in negligible quantities. Chondroitin and glucosamine play a vital role in the restoration of connective tissue, improve the shock-absorbing properties of cartilage, and increase joint mobility.

MSM is a source of sulfur, biologically available to the body, a component of the proteins that make up all connective tissues. The trace element reduces inflammation, accelerates the synthesis of collagen proteins and helps maintain healthy joints.

VPLab took care of you and released a product that includes salts of all three important elements - chondroitin, glucosamine and MSM. The listed ingredients in combination have a synergistic effect, complementing and enhancing each other’s effect.

The product is ideal for the prevention of diseases of connective tissue, joints and ligaments, and will also become an effective addition to the complex of therapeutic measures for the treatment of diseases of the musculoskeletal system.

Contains high concentrations of active ingredients; Helps increase joint mobility; Ideal for the prevention of diseases of connective tissue, joints and ligaments; Reduces inflammatory processes; Accelerates the regeneration of cartilage tissue;

Sports nutrition recommendations are indicative only. Before purchasing, we recommend that you consult with a specialist in the store.

Example of circuit training

The CrossFit training program for men can be very diverse. It all depends on the athlete’s capabilities and the conditions in which he trains. When practicing at home, some exercises are used, and when practicing in the gym, others are used. However, in both cases we are talking about circular training, that is, sequentially performing exercises one after another, without pauses.

In the hall

For training in the gym, you can choose the following option:

• jump squats, 15 times;
• cleans, 15 reps;
• burpees, 15 times;
• kipping, 15 times;
• leg raises, 15 times.

The movements come one after another. This training is suitable for an average level athlete, and the number of laps can vary, from three to seven or more.

Important! The number of repetitions may also vary. For example, in one workout you can increase the working weights and perform 8 times, and in another, reduce them and do 20 times. This will further diversify the load and speed up progress.

Exercises may be different. For example, you can do pull-ups, classic squats, weightlifting clean and jerk, jumping rope, jumping on a bench, burpees. All this is also combined into a complex.

At home

At home, exercises are also performed sequentially, in the style of circuit training. The complex will consist of 5-10 exercises performed one after another.

Circuit training at home can consist of only bodyweight exercises or include exercises with available equipment, such as a kettlebell, in the program. In the first case, you can do:

• burpees, 20 times;
• jumping on a bench, 25 times;
• jumping push-ups, 20 times;
• kipping, 15 times;
• squats with jumping, 20 times.

The process is complicated by using, for example, a weight. In this case, exercises at home take on some strength. The program could be as follows:

• lifting weights with swinging, 20 times;
• squats with a kettlebell, 20 times;
• burpees, 20 times;
• hanging leg raises, 15 times;
• kettlebell push, 15 times with each hand;
• jumping on a bench, 20 times.

In each case, the exercises should be performed without pauses, as quickly as possible. As an option, you can perform movements for a while and each time the goal is to complete the exercises as quickly as possible.