CrossFit for girls: variety of workouts and videos

Female CrossFit athletes do incredible things: lift enormous weights, do 200 push-ups in a row, run in weighted vests, and all at speed. Even they once started with simple training. So what is CrossFit for women? CrossFit allows you to create an effective set of basic exercises for developing strength and endurance.

• What is CrossFit for women?
• CrossFit Training Principles for Women
• Crossfit exercises in the gym
• Cardio on an exercise bike for crossfitters
• Video: Using a special exercise bike in CrossFit
• Squats with a barbell with examples and photos
• Front squats with a barbell for girls and men
• Video: Front Squat Training
• Back Squats
• Video: Back Squats
• Overhead squats
• Video: Overhead Squats
• Lunges with dumbbells
• Video: Lunges with dumbbells
• Abdominal exercises on a Roman chair
• Crunches
• Video: Crunches on a Roman chair
• Hull lifts
• Video: Raising the body on a Roman chair
• Hyperextension
• Video: Hyperextension, 7 variations
• Standing barbell press
• Video: Standing barbell press
• CrossFit exercises at home
• Cardio - running in place
• Video: Running in place, instructions
• Burpee
• Video: Burpees in different variations
• Push ups
• Video: Push-ups at home
• Squats
• Video: Different types of squats
• Lunges
• Video: Lunges, detailed analysis
• Raising the body from a lying position
• Video: Technique for performing body lifts
• CrossFit program for girls (2–3 options)
• Complex for the whole body at home
• Complex with a barbell in the gym
• Universal complex
• Common Squat Mistakes

Why CrossFit is effective

The basic exercises in the CrossFit program are running, rowing, rope, exercises with “iron”, that is, with a variety of dumbbells, turning over heavy tires, and jumping. The main thing is that all exercises are performed at a very fast pace.

Yes, doing CrossFit is very difficult. Sweat rolls off your body like a hail, your face turns red, you have no strength for anything, and there is only one thing in your head - why am I doing this? But having overcome your laziness and yourself, after a short time you already see the result. A desire appears to beat your yesterday’s result, a motivation appears to become even stronger, to prove that you can do this too, because nothing is impossible.

You can do CrossFit in the gym, at home or at the stadium. You don’t need any special equipment, but it is advisable to have a bag of sand, a few, the basic one would be a horizontal bar, which can be found on any outdoor sports ground. So, I propose to consider the basic exercises that are the basis of many programs and also form the foundation of the entire CrossFit system:

1. The first and most popular exercise is burpee or burpee. Both names are used, so don’t worry, the execution technology is the same. So, we start with a squat, hands resting on the floor, then we throw our legs back, taking a lying position. Then we return to the squat and jump up as much as possible. We try to jump as high as possible, but the main thing is that the feet come off the floor exactly. You need to do 15 repetitions. There are several varieties of burpees for advanced ones: with dumbbells, with weights (sandbag), in a vest and with a medicine ball. If you do burpees with weights, you don't need to jump, just lift the weight above your head. You need to perform 10 such repetitions in one circle;
2. Kipping is an exercise that requires a horizontal bar. So, you need to quickly pull yourself up, performing sharp movements similar to jerks. To do this, you need to swing your legs back and forth with a large range of motion. The chin moves towards the bar, perform 15 repetitions;
3. The next exercise is explosive squats. The technique of the squat itself is standard. First, we move our pelvis back, bend our knees, and tilt our body forward so that the load is placed on the heels. The stomach is tucked, we look forward, we do not lower the chin. We lower ourselves as we inhale, and as we exhale we jump up sharply. Keep your hands behind your head, do 15 repetitions;
4. Leg lift. This exercise will also require a horizontal bar. When you are already hanging, you need to raise your legs with your knees bent towards your stomach. This should be done quickly and sharply. The body should not sway, that is, all muscles are tense, the abs are actively working. Do 15 repetitions in one cycle;
5. Explosive exercises. These push-ups are more difficult than classic ones, but they are more effective, that is, the process of burning fat deposits occurs faster and better. Technique: when you rise, you should push your hands up so that your palms come off the floor. Do 15 repetitions of this exercise too.

Tip: Complex exercises also include additional or variations of those already mentioned. Running is especially popular because it is the most accessible sport.

In order for the process of shedding extra pounds to occur confidently and constantly, you should remember some points. Breaks between exercises, as well as between circles, should be minimal, ideally there should be none at all. The quality of the workout is determined by fatigue: if you can barely drag your feet home, then you gave it 100%, but if you have enough strength to eat that cake, you should increase the load. Use many program variations and rotations for a more effective workout. Also try to choose multi-directional exercises to engage all muscle groups and work the body holistically.

Crossfit for weight loss

No matter what anyone says, any sport for girls implies, first of all, the achievement of beauty and aesthetics. Few people will exercise just to show off their athletic results during training. CrossFit for weight loss comes in handy, which once again confirms the huge number of girls who are attracted to this sport. It is quite obvious that in order to forget about excess weight forever, it is necessary, on the one hand, to control calories, cutting down your diet to the required norm, and on the other hand, to give the body a load in order to effectively spend these calories. The highest intensity of CrossFit training allows you to realize the cherished dream of not only many girls, but also men, namely, allowing yourself to eat any food and not gaining weight. In order to ensure proper performance under such extreme energy demands as in CrossFit, you need to eat well. This is why people who subsist on porridge, cottage cheese and fruit simply will not be able to withstand even one workout.

Among the main advantages of CrossFit are the following features:

• The ability to eat normally without fear of gaining excess weight.
• Accelerated metabolism, which is achieved through nutrition and exercise.
• Achieving a beautiful and aesthetic physique.
• Maximum functionality in any situation.

Gradually, fashion is moving away from bodybuilding and fitness, since these sports place more emphasis on the visual aspect, while crossfit, along with visual appeal, ensures the quality of muscles and its aesthetic appearance. Another unconditional advantage that distinguishes women's CrossFit is the improvement of hormonal levels. When all processes in the body work as expected, promoting increased production of hormones, this has a direct impact on all aspects of life, which is why it can be noted that CrossFit is even more important for the female body than for men.

CrossFit programs for girls

For those who understand the enormous benefits CrossFit has, the question arises about the training itself. Often, beginners may ask questions about which CrossFit programs for girls are more effective and which ones should be avoided. It is worth noting that this is the wrong approach and the wrong way to pose the question. The thing is that CrossFit is the most universal sport, because this approach is applied to every movement, exercise and workout as a whole. Moreover, the classical concept of “program” is completely absent in this sport; it has been replaced by WODs. WOD or WorkoftheDay is a list of what you should do in one workout here and now. The next time you come to a CrossFit gym, a completely different WOD will be hanging on the wall, because the standard monotony of fitness club workouts will not allow you to build a beautiful and functional body.

WODs are completely different, both in duration and in purpose. There are also different workout modes that add even more variety. The most popular option is to perform 2-3 exercises in three rounds according to the 21-15-9 pattern. When a WOD has a fixed number of rounds and approaches, then basically the main evaluation criterion is the total time for which the athlete completes the required standards. At the same time, there are other modes, for example AMRAP (AMRAP - as many rounds as you can). In such cases, the athlete is given a certain set of exercises, and his success will be assessed precisely by the number of rounds and movements performed.

At first glance, you might think that CrossFit is difficult, but with a good trainer, your workouts will be much more interesting than in any fitness club. As a rule, even those girls who have not previously engaged in active sports, after a couple of weeks, have an excellent understanding of not only the principles of constructing WODs, but also the features of each workout. There are also specialized sites where everyone can find ready-made training programs, cycles and apply them in their training. If we single out the most difficult WODs in this sport, then they will certainly be the so-called benchmarks. They are designed to assess the overall level of training of the athlete, and therefore are almost always characterized by high intensity and complexity. As a rule, the most difficult WODs are usually called by female names, affectionately called “girls”. If you think that Fran, Elizabeth, Diana and the rest are purely female programs, then after the first attempt you will be convinced that this is not so.

Video of crossfit training of girls

Principles of Scaling in CrossFit

When it comes to the universality of CrossFit for everyone, this most often means not only the principles and methodology of this sport, but also the principle of scaling. It is thanks to this that crossfit can be practiced by both those who were not previously familiar with the sport and those who have the highest training. Girls use smaller weights than those declared in the WOD by default, which is a demonstration of this concept in practice.

Scaling implies flexibility in determining the load, changing it to suit the current training of a particular person. For example, you can take one of the most popular Fran complexes, where you need to complete three rounds in the 21-15-9 mode. This WOD only includes pull-ups and thrusters with a 43 kg barbell. Naturally, for beginners this standard is completely unattainable, so we can use an example to look at how scaling will work:

1. Reducing the weight of the barbell to the optimal value (starting with an empty bar).
2. Reducing the number of approaches per round.
3. Rest more frequently within each round (for example, you don't have to do 21 sets at once; it can be broken up into 7-7-7 or 7-5-5-4).
4. Pull-ups on the horizontal bar with an assistant.
5. Using a rubber band when pulling yourself up (if you can’t pull yourself up on your own).
6. Replacing pull-ups with a similar, but easier exercise.

Thus, CrossFit will be the most effective sport for everyone, as it takes into account their individual characteristics and preparation.

Should girls do CrossFit, and why should they give preference to this sport? Share your opinion in the comments.

crossfit training program for martial arts video

This is a fashionable system of cyclic training today. Its founder is considered to be the American Greg Glassman. The training program itself is divided into so-called daily workouts, which include a series of different exercises that must be performed with high intensity.

You can't get bored with CrossFit. Every day is filled with a variety of exercises that squeeze all the juice out of the athlete. Often classes are structured using the following exercises and types of loads:

Running (usually short distances, shuttle). Rope climbing. Exercises with dumbbells, kettlebells and barbells. Gymnastic elements (horizontal bar, rings). Carrying heavy things. Jumping and exercises with a skipping rope.

The average training duration is only 20-30 minutes, but due to the high intensity, the athlete is completely exhausted during this time. And from the first time, not every trained athlete will be able to complete the daily complex in one go and complete it within the allotted time.

Most often, this system is positioned as an extreme training system. After reading the above description, many athletes, especially those who were involved in wrestling back in the Soviet and post-Soviet years, may - what’s new here? After all, the practice of using circuit training with maximum effort has existed for a long time.

This method of training is practiced by wrestlers and boxers to train endurance and explosive strength. This technique is called general physical training (GPP). Here is an example of one of the circular complexes from Soviet times:

• Push ups;
• Press;
• Squatting or jumping;
• Shuttle or long distance running.

Sometimes the complex is combined with exercises with a sledgehammer or hammer. As we can see, the above method of general physical fitness training fits the description of the CrossFit system. At the same time, the Western version is more saturated with a variety of exercises, which make the training process more varied; work is carried out with different types of loads.

Contraindications

It is worth understanding that CrossFit requires good physical fitness from the athlete. After all, a beginner will not be able to withstand intense training of this type, especially if the work is done not only with his own weight, but also with additional weights. If you have the following diseases, training of this type may do more harm than good:

• High blood pressure;
• Prostatitis;
• Haemorrhoids;
• Diabetes;
• Graves' disease;
• Phlebeurysm;
• Oncology;
• Diseases of bones and joints;
• Scoliosis;
• Lung problems;
• Vegetovascular dystonia;
• Diseases of the gastrointestinal tract;
• Problems of the genitourinary system;
• Stones, cholecystitis and other diseases of the biliary system.

Also, if you have recently had surgery, have had an acute respiratory infection, or are pregnant, you should stop training for a while. You can start using them only after consulting your doctor.

Source:

Features of CrossFit

CrossFit is an accelerated preparation of the body for various loads.
An athlete who practices CrossFit can be called a universal athlete. The duration of training is usually shorter, but the dynamism is higher. The components of physical training are skillfully alternated, creating a diverse load that involves all systems of the human body. A natural question arises for those who want to master CrossFit: where to start training? Experts advise paying attention to preliminary preparation for heavy loads. Forced training should be preceded by light but frequent training, which will not only help you start quickly in CrossFit, but will also teach you the regimen necessary for high-quality results.

CrossFit for beginners should be gentle. Starting with heavy loads, long distances or heavy weights is not only useless, but even dangerous. The result of your training will not be satisfactory if you do not work out a special nutrition system that will quickly replenish energy, increase performance and saturate the body with the necessary amino acids and protein.

It would seem that the essence of the method is clear: it is necessary to alternate loads, use gymnastic and strength techniques, and not neglect sports equipment. But beginners should still get advice from an experienced trainer, since it is at the initial stage that most mistakes are made that are fraught with unpleasant consequences for health.

Excessive exercise can harm the heart and worsen the athlete's condition. CrossFit athletes adhere to the following key principles:

• Systematicity – you should start training 3 times a week. Then the number is increased to five. Let the duration of training be shorter, but they will be more often and always at the same time.
• Variety – the more varied exercises included in the training program, the better. There is no rigid training system; exercises should be selected so that they are enjoyable and involve different muscle groups.
• High tempo - unlike strength training, where sets alternate with rest, there are no idle pauses in CrossFit. It is believed that changing one exercise to another allows you to relax one muscle group and engage another. The effectiveness of this method has been experimentally confirmed - an athlete burns at least 1000 calories in one workout.
• Availability of sports equipment - working with your own weight is possible only at the initial stage. Special exercise machines and power plants will help make your workouts as varied and effective as possible.
• Repetition program - exercises can be repeated during classes, but the approaches should not follow one another. The change in sports activity occurs as if in a circle. Having completed the entire list of exercises planned for the lesson, the athlete begins to repeat the entire circle again.

Positives of CrossFit

By following this program you will achieve at least the following results:

- beautiful body;

- strength of will;

- endurance.

Practicing this program does not get boring, as it is very diverse in its exercises. And the main advantage is achieving maximum results in the shortest possible time.

Positives of CrossFit

Classes are often held in groups to further motivate athletes. Crossfitters are not professional athletes, but people who are physiologically fully developed.

Negative opinion

Not everyone responds positively to CrossFit training. Many athletes consider this type of training to be very traumatic. Also, a large cardiac load can lead to heart disease, regardless of whether you are a beginner or an experienced athlete.

Based on the above information, we advise you to consult a doctor before engaging in this program and choose an experienced trainer. Also, stock up on willpower and patience, and you will succeed!

Today, CrossFit classes are gaining momentum among young people. What it is? These are sports that do not require extra equipment and trips to the gym. And in our time it is very convenient. By doing CrossFit, you can not only lose excess weight and gain a great figure, but also develop endurance, which we so often lack.

CrossFit exercises for home workouts

Crossfit exercises are exercises that include exercises from athletics, weightlifting, powerlifting, gymnastics, etc. Thus, you develop almost all muscle groups. If you are new to these workouts, we advise you to thoroughly master the basics on which the classes are based.

What is CrossFit for women?

CrossFit is a type of physical training developed in Los Angeles by American Greg Glassman in the early 90s. CrossFit is also called cross-training due to the fact that it involves different types of training.

CrossFit aims to prepare a person for the unknown and unknown.

Greg Glassman, founder

This high-intensity functional training has gained such popularity that elements of CrossFit have been introduced into US military training, and since 2005 the CrossFit Games have been held - international CrossFit competitions.

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While CrossFit games might include ocean swims, mountain runs, or sand powerlifting, regular workout routines consist of simple exercises that anyone can do. One lesson consists of several cycles or rounds, each of which includes from two to six exercises. CrossFit can be performed in different ways:

• Beginners train without timing and perform a certain number of repetitions in each round.
• With basic physical training, they move on to time tracking, when a strict limit is given for each round, and the goal of training is to reduce the time it takes to complete all cycles.
• Advanced athletes do the maximum number of rounds in a certain time.

Standard training programs in CrossFit are usually named after women: Cindy, Chelsea, Barbara. But this does not mean that such complexes are simple. Some complexes are named after outstanding female athletes who have passed away. The most difficult complexes for trained CrossFitters are named after soldiers who fell in the war: Murph, JT, Michael.

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Training program

If you are determined to prove to yourself that you can get your body in order. If you are not afraid of difficulties, then let’s move from theory to practice. This set of 8 exercises must be performed cyclically. You should do 3 circles, try to rest between circles and exercises for up to 3 minutes. Reduce your rest time if possible.

1. Burpee. We start with the classic version: we squat, take a lying position, return to the squat and jump out. We repeat this exercise 10 times;
2. Air squats, that is, light ones. Legs shoulder-width apart, feet to the sides, move the pelvis back, body forward, bend the knees. When lowered, the pelvis should be below knee level. Don’t forget to breathe, inhale as you squat, and exhale as you rise. Do 30 of these squats without weight;
3. Lunges. These are lunges back and to the side. Do 20 exercises for each leg;
4. Lifting from a kneeling position. You need to do 20 repetitions of this exercise;
5. Push ups. If you are in good physical shape, then do explosive push-ups; if you don’t have the strength to push your palms away, then choose classic ones. The simplest option is wave-like movements, starting from the chest. You need to perform 20 repetitions;
6. Sit-ups. From a lying position on your back, legs bent at the knees, raise your arms and place them behind your head, you need to lift your body up and twist so that your shoulders go beyond the line of your hips. Do this exercise 30 times to give your abs a beautiful definition;
7. Candle. IP: lying on your back, raise your legs perpendicular to the floor, put your hands under your butt. We tear off the pelvis, pushing the legs up. You need to perform 30 repetitions of this exercise;
8. The first round of this program ends with a static exercise – the plank. Hold your body in a plank position for 30 counts and then repeat the entire exercise to complete three circuits.

So what do we have? Firstly, it is a beautiful, sculpted, toned and slender figure. Secondly, it is a healthy and resilient body, physically strong and able to withstand significant loads. And, of course, this is pride in yourself, self-confidence and the hungry looks of men losing their heads over your attractiveness.

Crossfit exercises in the gym

Although CrossFit can be done in almost any environment, there are more opportunities for training in the gym. But we must take into account that not every room is suitable. Even at the inception of CrossFit, its founder was kicked out of several sports clubs because his students, working at speed, loudly threw barbells and dumbbells onto the floor, ran across the entire gym from apparatus to apparatus, and tossed medicine balls to a height of up to three meters. All this is quite dangerous if the room is small.

Cardio on an exercise bike for crossfitters

Like any exercise, cardio on an exercise bike should not be performed in isolation, but in a complex of at least three exercises, then you will achieve the best effect against fat. Below in the article you will find photo and video examples of exercises for men and women.

Technique:

1. Choose a CrossFit workout that includes cardio. If there is no suitable complex for an exercise bike, use any complex with running, replacing running with an exercise machine.
2. Set up the machine so that the load is within your strength, but not too light.
3. Since this exercise doesn't count reps, you'll need a watch, stopwatch, phone app, or trainer to help you time it.
4. In each round, a certain amount of time is allotted for cardio exercise, on average 3 minutes.
5. Pedal as fast as you can without stopping.

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Video: Using a special exercise bike in CrossFit

Squats with a barbell with examples and photos

Squats can be done with a barbell on the shoulders in front or behind, as well as overhead. When the barbell lies in front, squats are called front squats. CrossFit uses all options.

Front squats with a barbell for girls and men

During front squats, the core muscles, quadriceps, and gluteal muscles work, the spine is strengthened, and coordination is trained. Front squats also have a reduced risk of injury. It is quite difficult to injure your back in them, since to do this you need to lean forward, and if you do this, the barbell will fall.

Initial position:

• Feet width or slightly wider than shoulder width.
• The hands are also located slightly wider than the shoulders.
• The bar should rest on the front of the deltoids, on the shoulders. The hands only hold the bar in a fixed position, but do not bear the weight.
• The back and neck are straight, the chest is straightened.

Technique for performing front squats:

• As you inhale, lower yourself down, bending your knees.
• Move your pelvis back so that your shins do not go forward.
• In the final position, the thighs should be parallel to the floor, and the angle of the bent knees should be 90 degrees.
• As you exhale, slowly rise up.
• Complete the required number of repetitions for all rounds of the selected CrossFit routine.

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Video: Front Squat Training

Back Squats

When the barbell rests on the back of your shoulders, the load falls primarily on the back, gluteal muscles and quadriceps.

Initial position:

• Grasp the barbell at a width slightly wider than shoulder width.
• If you need to remove the barbell from the rack, sit under it, rest your shoulders on the bar and lift the barbell using your legs.
• The bar should be over the center of the foot. Keep your back straight.
• Keep your feet shoulder-width apart or slightly wider.

Squat technique:

1. As you inhale, lower yourself down, bending your shins.
2. By bending your knees, move your pelvis back so that your shins do not “fall” forward.
3. In a low squat, your thighs should be parallel to the floor and the angle formed by the bent knee should be 90 degrees.
4. As you exhale, slowly rise up.
5. Complete the required number of reps for all rounds of the CrossFit circuit.

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Video: Back Squats

Overhead squats

Such squats develop not only all the muscles of the body, but also balance, coordination and joint mobility. For beginners, it is better to use an empty bar.

Initial position:

• feet at a distance slightly wider than shoulders,
• socks are turned outward no more than 10 degrees,
• body weight rests on the heels,
• back straight,
• the barbell is positioned above your head so that a straight line could be drawn from it to the middle of your feet,
• arms are straight and spaced widely, but comfortably - approximately 45 degrees.

Squat technique:

1. Snatch the barbell from the floor or from a rack, going under the rack first. If you're a beginner and haven't worked with weights before, CrossFit founder Glassman recommends using a barbell substitute for technique development, such as a plastic tube.
2. As you inhale, lower yourself down, starting to bend your knees.
3. As you bend your knees, move your pelvis back so that your lower leg remains vertical and your knee joints are not injured. Keep your back straight.
4. Go into a full squat so that your thighs are parallel to the floor.
5. As you exhale, rise to the starting position.
6. Repeat as many times as needed each round.

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Video: Overhead Squats

Lunges with dumbbells

This exercise works the buttocks and legs, mainly the quadriceps. The safest way to weight lunges is with dumbbells.

Technique:

1. Take dumbbells and take a big step forward.
2. Bend both legs, keeping your body straight, and lower yourself down until your right thigh is parallel to the floor. Do not rest your back knee on the floor. Make the downward movement while inhaling. Both legs should be bent at a 90 degree angle.
3. As you exhale, straighten your legs and rise up.
4. Do the required number of repetitions for the selected CrossFit complex with each leg.

It is easiest for the knee joints to perform the exercise without changing the starting position. Lunges can be made more difficult by taking a step forward and back each time or switching legs while jumping.

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Video: Lunges with dumbbells

Abdominal exercises on a Roman chair

A Roman chair is an exercise machine that consists of a small seat or bench combined with soft bolsters for resting your feet. It is designed to train the abdominal and back muscles. You can train your abs on it by doing crunches and sit-ups.

Crunches

For crunches, you will need a Roman chair with a long bench. Even a beginner can master the exercise; it is difficult to damage muscles and there is no strain on the back.

Technique:

1. Sit on an extended Roman chair, secure your legs with bolsters and rest your torso on the bench. Place your hands behind your head.
2. As you exhale, lift your upper body up, twisting toward your pelvis. At the same time, the back remains on the bench, and only the shoulder blades rise.
3. As you inhale, return down.
4. Repeat as many times as necessary.

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Video: Crunches on a Roman chair

Hull lifts

Any Roman chair will do for lifting. The exercise uses all the abdominal muscles.

Technique:

1. Sit on a Roman chair and support your legs with bolsters. Place your hands behind your head or cross them over your chest to make the exercise easier.
2. As you inhale, lower your straight body down until your shoulders are lower than your hips.
3. As you exhale, rise up to an angle of approximately 30 degrees. If the exercise is difficult, then rise completely.
4. Perform the lifts required for the selected complex the number of times.

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Video: Raising the body on a Roman chair

Hyperextension

Hyperextension is a reverse lift of the body, or straightening the body with the force of the back muscles. In addition to the back, the exercise involves the buttocks and the back of the thigh.

If your gym does not have a hyperextension machine or a Roman chair, then a gymnastic trestle and a wall bars can replace them.

Technique:

1. Choose a suitable exercise machine, rest on it with your pelvis forward, and secure your legs with special bolsters. You can cross your arms over your chest or behind your head.
2. Check that your body in the starting position is a single line from your feet to your head.
3. As you inhale, lower your straight body down, bending only at the waist. Lower yourself to a position where the angle between your body and legs is straight.
4. As you exhale, rise to the starting position.
5. Do the required number of repetitions for the selected CrossFit complex.

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Video: Hyperextension, 7 variations

Standing barbell press

The standing barbell press is not as popular as the bench press because the bench press allows you to lift heavier weights. But the standing press puts more stress on the muscles, develops the shoulders more evenly, and uses more muscle groups.

Technique:

1. Take a barbell or one bar if you are just starting to get acquainted with the technique. The hands are positioned with the wrists forward, in other words, with an overhand grip. Stand straight with your feet shoulder-width apart.
2. Place the barbell on your shoulders in front, with your chest out. The hand, wrist and arm up to the elbow should be in a straight line, with the elbows protruding slightly forward.
3. Inhale and as you exhale, lift the bar straight up. The projectile should be positioned exactly above the head, arms and body should be straight.
4. If you're lifting a light weight or a single bar, lower the bar as you inhale. If the weight is heavy, first inhale and then lower the weight as you exhale.
5. If the CrossFit routine you choose calls for multiple reps, you don't have to return the barbell to your shoulders every time. In the lower position, hold it in your arms.

The lines indicate the width of the grip; it should not be too wide.

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Video: Standing barbell press

Pitfalls of killer training

Before you start doing CrossFit seriously, it doesn’t hurt to clearly understand all the disadvantages, contraindications and pitfalls that “maxi-training” entails. And what sport is deprived of them?

1. CrossFit is dangerous

Especially for beginners who work without a coach and pay increased attention to speed at the expense of technique.

2. It increases the risk of developing rhabdomyolysis, which is characterized by the breakdown of muscle tissue and kidney failure.

3. High loads, without which crossfit is unthinkable, not every body can endure without unpleasant health consequences. In this case, the joints, heart and blood vessels will be under attack.

CrossFit was born 17 years ago – in 2000. The time is too short for a full-fledged large-scale study that can unambiguously answer the question of how “wear and tear training” affects the human body, what results it leads to and what complications it threatens.

Even in the gym and under the supervision of a trainer, no one is safe from injury.

As for crossfit at home - for beginner athletes or guards who have decided for some reason to interrupt classes at the club - then increased caution is required here!

1. Start with light loads.

2. Monitor your technique carefully.

3. Control your well-being.

4. Warm up before training and stretch after it.

5. Do not start classes if you have back injuries of any degree of complexity; joints are not in order; the cardiovascular system or kidneys are acting up; have a chronic disease.

Video: 5 mistakes crossfitters make

Useful video about training for beginner athletes from the ARMA Sport channel: what mistakes do inexperienced CrossFit fans most often make?

Necessary equipment for training

Before starting classes, we need to decide what tools we have for this - what we can prepare and what we cannot.

In the simplest version, you won't need anything at all. You will perform exercises with your own weight. However, it should be borne in mind that it will not be possible to progress endlessly, and the same exercises will become boring. Therefore, you can start without additional inventory, and then gradually buy something from the lists below.

Preferably

When doing crossfit training at home, it is advisable for every girl to have the following sports equipment (especially for beginners):

• Rug. You will also thank us when you start doing abdominal exercises. You can, of course, replace it with a blanket folded in half, but exercising on a gymnastic mat is much more convenient and enjoyable.
• A pair of collapsible dumbbells. If desired, they can be replaced with auxiliary means: a backpack filled to the top with books, or plastic bottles with sand poured inside. But it’s better not to, don’t forget that you need to enjoy sports, otherwise you won’t last long.
• The jump rope is an ancient “mammoth” of home training, familiar to our mothers and grandmothers. And for training at home, this is an absolutely indispensable tool. There is one thing: when working with a jump rope, it tends to knock on the floor, and your neighbors may not appreciate this. Try using a so-called fast jump rope, it is thinner and makes much less noise.

It would be useful

Below is a list of very useful devices for women’s CrossFit exercises at home, which will help diversify your training:

• Fitball. The gym ball can be used to perform various modifications of planks, crunches, and hyperextensions.
• Horizontal bar - yes, you don’t need to neglect upper body training (you also need a special elastic band for the horizontal bar if you can’t do pull-ups on your own).
• Low, durable box. But if you want to jump, you can replace it with high jumps on the spot.

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Lost in translation

It is difficult to give an exact translation to the English phrase “crossfit”. Its first half, “cross,” means “cross,” “crosshair,” “to combine.” The second – “fit” – can be understood as “fit”, “healthy”, “in good shape”. (By the way, the word “fitness” comes from it, which does not need translation.)

This is what you will do during CrossFit: cross and interweave different types of exercises so as to maximally load the body and ultimately get it into great shape. Moreover, the entire training will take place at a more than intense pace; there are no long pauses here.

Why is this necessary?

Properly constructed CrossFit:

• increases endurance;
• strengthens the muscles of the whole body;
• has a beneficial effect on the respiratory and cardiovascular systems;
• has a good effect on coordination and reaction speed;
• develops flexibility;
• teaches the body to quickly adapt to changing loads.

It is not without reason that in the USA, where the system of “lethal training” was born, as well as in European countries, it was adopted by centers training firefighters, police officers and military personnel. But this does not mean that only a physically developed person can handle an overactive type of fitness! Today, sports clubs specially designed for CrossFit provide training for beginner athletes, retirees, teenagers and even pregnant women. There would be a desire.

You definitely won’t be able to get bored during training.

What is CrossFit and what does it have in common?

CrossFit is a training program that has recently appeared in our country. And she came to us from the USA. This program bears the name of its creator. The essence of the program is exercises that are done in a circle. Its uniqueness is that it combines such sports as: rhythmic gymnastics, bodybuilding, fitness, swimming, athletics and weightlifting, powerlifting, etc.

What is CrossFit and what does it have in common?

In its homeland, this program was used for training firefighters and people working in special forces. It perfectly trains endurance, flexibility, and muscles. This type of load trains a person to cope with any unforeseen circumstances. Exercises can be varied, so there are programs suitable for children, the elderly, and people with disabilities.

A set of exercises for beginner crossfitters

The main rule in practicing CrossFit is regularity. To start training, you will need a jump rope, a horizontal bar and not very large dumbbells. The main exercises at the beginning will be: jumping, push-ups, lifting your weight on the horizontal bar.

A set of exercises for beginner crossfitters

One of the main exercises is burpees. It is performed in the following sequence: we squat, resting our hands on the floor and our knees on our chest. Then we throw our legs back and do push-ups from the floor. We return to the starting position and jump up as much as possible. We repeat the exercise at least 10 times.

The next exercise is kipping. These are simple push-ups on a horizontal bar with maximum impact. To complicate the exercise, you can do pull-ups with your legs raised forward. Minimum number of exercises 10 pcs.

To start training, choose simple exercises. Here is a sample program for a couple of days:

Day 1: 5 minutes of jumping rope, 15 push-ups, 15 push-ups with legs raised (workout duration no more than 20 minutes);

Day 2: 10 minutes, 15 push-ups with legs raised, 15 squats, burpees (workout duration 30 minutes);

Day 3: jumping rope 10 minutes, burpees 15 times, kipping with raised legs 15 times (workout duration 30 minutes).

Each person’s body is individual, so to avoid health complications, follow our recommendations. Before training, be sure to warm up and include breathing exercises during your cool down. To avoid health problems, we advise you to consult a doctor before starting classes.

CrossFit program for girls (2–3 options)

Complex for the whole body at home

It is suitable for beginners and consists of three simple exercises that can be performed in any conditions:

1. pushups,
2. body lifts,
3. classic squats.

You need to perform all the exercises sequentially in 5 circles. In each subsequent approach, the number of repetitions is reduced by 5:

1. 25 reps
2. 20 reps
3. 15 reps
4. 10 reps
5. 5 reps.

An advanced CrossFit athlete will complete this routine in 6-7 minutes.

Complex with a barbell in the gym

Beginners can perform it with a light bar. In this complex you need to do as many rounds or circles as possible in 20 minutes, one circle consists of:

1. 15 barbell squats,
2. 10 standing barbell presses,
3. exercise bike 2 minutes.

Choose your own location for the bar during squats: it can be above your head, on your back or on your chest.

Universal complex

This complex must be completed in 20 minutes at least three times. At the same time, in the gym you can take dumbbells and use exercise machines, and at home you can run in place and use improvised weights instead of dumbbells.

1. 2 minutes of fast running on the track or in place, if you are running in place, then raise your legs to make your running more active.
2. 20 lunges with dumbbells, 10 with each leg.
3. 15 burpees.
4. 10 sit-ups from a lying position or on a Roman chair.

This complex can be easily modified to suit your capabilities; each of the exercises described above can be significantly simplified or complicated.

The same complex for beginners:

1. 2 minutes of regular running in place, while running, actively work with your arms.
2. 20 lunges without dumbbells.
3. 15 burpees without push-ups or jumping jacks.
4. 10 sit-ups or crunches from a lying position with your arms in front of you.

CrossFit for beginners: basic training rules

CrossFit exercises for beginners should be more gentle on the muscles, with minimal repetitions, which increase gradually every day.

That is, beginners need to pay attention not to the speed of performing exercises, but to technique.

CrossFit for beginners - basic training rules

Before starting classes, we advise you to learn a few simple rules:

• the duration of classes should not exceed 1 hour 20 minutes, and the first time 40 - 50 minutes;
• start classes with a warm-up and end with a cool-down;
• at first, we recommend stopping between exercises (buy a heart rate monitor to determine your heart rate, which will help you stop in time to rest);
• for weightlifting exercises, set the weight yourself, increasing it gradually.

Program for Beginners

The CrossFit workout plan below is designed to gradually strengthen muscles and ligaments. This training is suitable for people who have never been involved in intense sports and have an initial level of training.

Week 1

The first workouts are carried out with your own body weight or with minimal weights:

• Lesson 1 (5 laps): jump rope - 30, burpees - 5, squats without weight - 10, crunches - 10.
• Lesson 2 (3 laps): deadlift - 5, jumping on a plyo box - 10, hanging leg raises on a horizontal bar - 8, alternating lunges - 20.
• Lesson 3 (15 minutes): pull-ups - 5, push-ups - 10, squats without weight - 15.

Week 2

Slightly increase the load on free weights:

• Lesson 1 (15 minutes): squats with a barbell - 7, pull-ups - 7, deadlifts - 10, plyo box jumps - 15.
• Lesson 2 (20 minutes): burpees - 10, push-ups - 10, squats without weight - 10, jumping rope - 20, crunches - 15.
• Session 3 (15 minutes): front squats - 8, Smith overhead press - 10, plyo jumps - 8, clap push-ups - 8.

Week 3

We increase the load in exercises with free weights to 45–50% of the maximum:

• Lesson 1 (3 laps): push press - 7, jumping on a plyo box - 7, pull-ups - 7, jump rope - 100, crunches on the floor - 30.
• Lesson 2 (15 minutes): T-bar rows - 10, alternating lunges - 20, lat pulldowns - 15, weightless squats - 20, Roman chair crunches - 15.
• Lesson 3 (4 laps): running - 1 km (can be on an electronic track), push press - 20, alternating lunges - 30, plank - 60 seconds.

Week 4

We increase the load in strength exercises to 75–80% of the maximum. We perform aerobic elements as intensely as possible:

• Session 1 (25 minutes): rowing machine - 30, burpees - 10, push presses - 10, deep squat jumps - 15, deadlifts - 12, plank - 60 seconds.
• Lesson 2 (5 laps): push press - 15, plyo box jumps - 15, pull-ups - 15, weighted lunges - 20, crunches on the floor - 20.
• Lesson 3 (2 laps): running - 2 km (can be on the track), pull-ups - to failure, squats without weight - 50, push-ups - 30, crunches in a Roman chair with weights on the chest - 20.

Rest between rounds until your breathing is completely restored. During the adaptation period, you should not overload the heart.

Most often they include simple exercises without the use of special equipment. But first, a little theory and basic principles for constructing a training program using such a system:

1. All workouts begin with a warm-up.
2. The duration of classes should not exceed 30 minutes, and for beginners - 20 minutes.
3. One workout is repetitions of 3-4 exercises in a circle.
4. Each exercise in the series is performed with maximum intensity.
5. Rest between exercises can be carried out either at the end of one exercise or at the end of an entire cycle/circle. It all depends on the athlete’s preparation. It is advisable to gradually reduce the time for rest.
6. The number of laps depends on the type of exercise performed and is limited only by the allotted time for the entire workout. Thus, the main goal is to increase the number of laps completed, not the time spent training.
7. One day of classes should include exercises for various muscle groups. The entire program should contain both strength and cardio exercises.
8. Drinking water during training and immediately before it is strictly prohibited, since the body works in a very intense mode. This can only be done 15-20 minutes after training.

Now we present a typical program for beginners, which can be performed without special training, even at home. The only additional equipment needed is a crossbar.

Read more: Lou Ferrigno biography of a bodybuilder training program

Barbell lifting is par for the course in strength CrossFit.

Thus, on the first day there is a full complex for all muscle groups, on the second day there is an emphasis on strength exercises, and on the third day there is a focus on cardio exercises for endurance.

As can be seen from the program, there are no fundamental differences in execution from Soviet general physical training techniques. But there is an important difference in the approach, since the CrossFit complex is a full-fledged training program and after completing one course in 14 weeks, another begins, with a different set of exercises.

A variety of programs allows you to:

• lose weight;
• develop endurance;
• develop explosive power;
• gain muscle mass.

But CrossFit can be useful not only for beginner athletes and amateurs, but also for professionals. Especially for athletes involved in martial arts. After all, what is important for a fighter is strength, endurance, explosiveness and speed, and this is precisely the main goal of this system.

Principles of CrossFit training at home

CrossFit classes are divided into three stages:

• warm-up;
• strength exercises;
• smooth end of the workout.

Principles of CrossFit training at home

There are also some rules:

• the more the better (possibly several times a day);
• new exercises every day (new ones are performed every day).
• minimum rest between exercises;
• changing loads in new classes;
• training should not take much time (from forty to fifty minutes).

Admirers of this system train not only in the gym, but also at home, systematically posting their CrossFit videos on the Internet, sharing their achievements.
To exercise at home, you should definitely have at least a couple of exercise machines, such as a horizontal bar and parallel bars, for exercises to lift your weight.

Important rules for crossfit training

Before you jump into an at-home CrossFit workout program for women, pay attention to the most important rules of the sport.

Attention to beginners: in CrossFit there is such a thing as scaling exercises. This means that you can perform any exercise in a simplified version. Despite the fact that the load is reduced, you pump up the same muscles as if you followed the classic technique. After strengthening your muscles, you can move on to a more difficult option.

Consider your physical fitness

When creating a schedule, consider your physical fitness. If you run in the morning or lift weights in the gym, it would be optimal to do 2 days of training (for example, running on the first day and CrossFit on the second) + 1-2 days of rest. It is true that there are also fans who are ready to study 3 times, but this option does not allow freeing up the weekend. In addition, you may not have time to recover, which will nullify all the benefits of the exercise.

Regularity of training

While training in a group under the strict guidance of a professional CrossFitter you would not have to create a training schedule, then when training at home you cannot do without it. Of course, when performing the program on your own, it is somewhat more difficult to tune in to systematic work on your body and develop discipline. Important: there should be at least 2 workouts per week, optimally 3.

Be sure to alternate a sports day with a rest day. This will allow your muscles to fully recover after intense training. In addition, it is the lack of days free from CrossFit that leads to exhaustion of the body and overtraining.

Warm-up is everything

Never neglect warming up. It only takes 5-7 minutes, but all these monotonous movements, familiar to you from physical education lessons, will help protect your muscles and joints from possible injuries. You also need to emphasize that you should never do stretching before CrossFit (however, this also applies to banal strength training). Your muscles have not yet warmed up, so there is a high probability of injuring them.

© Maksim Šmeljov — stock.adobe.com

But after passing through the five circles of hell, you can devote a few minutes to the so-called cool-down. This may include light cardio for 10-15 minutes or light stretching of the muscle groups that were worked during the workout.

Equal attention to all muscle groups

Work all areas of the body evenly. Many women “score” on their arms, shoulders and back. We assure you that push-ups, pull-ups and strength exercises with dumbbells will not turn your arms into the muscular “cans” of the Hulk .

Diet

In order to achieve excellent results, follow a diet, regardless of where you train - in the gym or at home:

• Eliminate fast food from your diet and minimize fast carbohydrates in your diet. If you are not losing weight, you may not cut out all sweets, but remember that it is better not to consume more than 30-40 grams of sugar per day.
• Eat more often, but in small portions. Ideally, switch to 5-6 meals a day. If this doesn’t matter, then eat at least 3 times a day. There is not much difference, the main thing is to eat your daily calorie intake.
• Before training, you can eat 2-3 hours depending on your body. Post-workout nutrition depends on your goal. If you want to lose weight, it is better to eat mainly protein foods. If you gain, add carbohydrates.

Remember: it will be quite difficult for you to burn calories by training alone. The key to CrossFit success is a combination of regular training + healthy eating + good rest between classes.

The following video explains very clearly about proper nutrition:

Basic Rules

Those people who are just starting to practice CrossFit must adhere to the following rules:

• Exercises should be performed without rest;
• Particular emphasis should be placed on multi-joint as well as functional exercises;
• The load should be of a hybrid nature, that is, combine cardio training with strength training, as well as aerobic training;
• Each workout should be radically different from the previous one;
• Training should not be of a specialized nature;
• During training, alternating exercises for the same muscle group is not allowed;
• Training should always be preceded by aerobic gymnastics.