New-fangled CrossFit for women – for good or harm?

Features of crossfit training

The main difference between the CrossFit system and other training programs is the wide selection of exercises, their cyclic repetition and very short breaks between exercises. This system combines elements of athletics, kettlebell lifting, powerlifting and a number of other sports. A variety of exercises allows you to effectively develop strength, flexibility, endurance, speed, coordination and develop all the muscles of the body.

All exercises in CrossFit can be divided into three categories: cardio, lifting your own weight, lifting additional weight. All exercises are performed in groups of 10-15, so during training there is always a kind of “spirit of competition”, which perfectly motivates each participant to work hard and responsibly in classes.

Crossfit complexes

CrossFit complexes are, as a rule, exercises that are repeated in a circle, which must be completed in a certain time or, conversely, performed in a limited number of rounds. A CrossFit workout always begins with a joint and cardio warm-up. And after a short rest, the technique of certain exercises begins to be practiced, and then the implementation of the complex itself.

CrossFit exercises are traditionally divided into 3 types:

You can do CrossFit at home on your own. For squats with and without additional weight, push-ups, abdominal swings, pull-ups, sit-ups, no special equipment is needed. You can download the CrossFit training program on the Internet or attend classes in the gym and ask the trainer to describe how to practice at home using this system.

CrossFit and athlete health

Anyone can do this sport. The difference between male and female complexes lies in the load with which you will have to work when performing the exercise. Despite the fact that you can practice this system on your own at home, it is better for beginners to start training in the gym under the supervision of a trainer in order to learn the correct technique for doing the exercises and avoid injuries.

It is also very important to listen to your condition during exercise and avoid overload. Good gyms always have blood pressure monitors that can be used to measure your heart rate.

If the indicators are more than 180 beats, you must immediately stop training.

In addition, you can start doing CrossFit at any level of training. For the most unprepared, adapted exercises will be used and vice versa, the more advanced you become, the more complex exercises and heavier weights you can begin to train with.

If you have certain diseases in acute or chronic form, crossfit is generally strictly prohibited. These include:

• problems with the cardiovascular system,
• respiratory tract diseases,
• disorders in the gastrointestinal tract and genitourinary system,
• infectious diseases,
• injuries and diseases of the musculoskeletal system,
• mental disorders and diseases of the nervous system.

The ban applies to people who have recently undergone surgery or are undergoing rehabilitation. Pregnant and breastfeeding women should also not do CrossFit.

https://youtube.com/watch?v=_rKPSMeeQkE

The benefits and harms of crossfit for girls

Almost any sport is good for a girl’s health - it strengthens the body and spirit. Is this the case with CrossFit? This area is relatively young - since 2000 (here you can read more about what CrossFit is), and not fully studied. There are a lot of conflicting reviews about it on the Internet.

So what’s so special about CrossFit? Let’s look into the issue and consider the benefits and possible harm to a girl’s health.

Benefit for health

The benefits for girls from classes are obvious:

• CrossFit training is a really effective way for a girl to lose weight and get her figure into the desired shape. After a killer workout, your body will continue to burn calories. This means that the process of losing weight will be faster than that of the average amateur runner. You just don’t need to forget about the mandatory calorie deficit, otherwise all training will be useless.
• Strength training (including CrossFit) speeds up your metabolism. As a result, your general condition will improve: you will sleep well, eat with appetite, and feel better.
• CrossFit for girls is no less effective in the fight against cellulite. The combination of toned muscles and burning excess fat will allow you to forget about this problem.
• Thanks to short, high-intensity classes, you can work out all areas of the female body in a comprehensive manner.
• You will tone your body - that is, you will not just lose weight, but also pump up your core muscles, which are so important for women's health.
• You will become more flexible and improve your coordination through gymnastic exercises.

Let’s immediately dispel one of the most persistent myths about women’s CrossFit: “all female CrossFit athletes are pumped up and look like men – wow, to be like that.” Let me disagree with this opinion. We are not going to argue about tastes - although, by the way, many people like professional CrossFit athletes, but that’s not the point now.

To become “pumped”, you need to work on the complexes “day and night”. Train at least 4 times a week for several years. At the same time, strictly follow the diet, training and rest regime. And only then, perhaps, you will reach the competitive level. In all other cases, this question will not affect you, believe me.

In general, this argument lies in the plane of one of the excuses for why not go to the gym. There will always be reasons - find a better opportunity to start working on yourself and you will get involved, and all questions will disappear by themselves. We will consider the issue of pumping in CrossFit for girls in detail below.

© gpointstudio — stock.adobe.com

Harm to health

Like any other active sport, CrossFit also has its negative sides:

• With an uncontrolled training regimen, CrossFit puts a serious strain on the cardiovascular system . Still would! The average pulse of work during training for experienced athletes varies from 130 to 160 beats per minute, and in some places it can reach 180. Monitor your work during training and listen to the coach - you will be happy!
• Due to anatomical features, women suffer from osteoporosis much more often than men - 3-5 times. Pubmed published (source article on the US National Library of Medicine National Institutes of Health dated November 22, 2013) an interesting scientific study: it turns out that crossfitters are more likely than other athletes to get problems with the musculoskeletal system. And not so long ago it became known that extreme exercise gradually leads to a decrease in bone mass, which is the root cause of the development of osteoporosis.
• Unlike gym classes and banal cardio, CrossFit is not recommended for pregnant women and new mothers during lactation. Such high-intensity training can lead to overwork of an unrecovered female body and cause a lack of milk. Athletes often complain that after training, children refuse to breastfeed because the taste of milk becomes less pleasant. The reason is lactic acid, which the body releases during exercise.

Read detailed material about the benefits and harms of CrossFit in our separate material. In it you will find a complete list of contraindications for exercise, all the pros and cons, reviews from doctors and famous athletes.

Fitness exercises in the CrossFit program

For full CrossFit training, it is important to choose the right fitness exercises: they should involve as many muscles as possible. Various dumbbell curls, rows and barbell presses are of little use for such complexes

Successful options are pull-ups on the bar and parallel bars, push-ups, squats, burpees, and working with a weighted jump rope. Each complex must include cardio movements in the form of various jumps, jumping on steps, and running.

Basic fitness exercises for CrossFit include:

• Pull-ups. The muscles of the upper body are involved in the work. Movements are produced due to the work of the spinal and shoulder muscles; the wrists remain motionless. When performing the exercise, jerk the body upward, bringing the shoulder blades together; lower down until the arms are fully straightened at the elbow joint.
• Push ups. While lying down, your hands are placed exactly under your shoulders. The force of the muscles pushes the body upward; When lowering, you should touch the floor with your chest.
• Squats. The movement begins from a standing position, the hips and buttocks are pulled back and down, while bending the knees so that they do not go beyond the line of the toes. Lower until your heels touch your buttocks, then return to the starting position with a straight back.
• Twisting. The movement is performed from a supine position. As you exhale, lift your shoulders and head off the floor, leaving your lower back firmly pressed to the floor surface. Then they calmly fall back down.

Each athlete selects a complex taking into account his capabilities. First, you need to completely master the technique of movements, so the time for performing the exercises is not timed. The program should include pushing and pulling movements, cardio, and exercises for the abdominal muscles and legs. One circuit of training could be as follows:

• push-ups - 15 times;
• squats - 10 times;
• pull-ups - 10 times;
• jumping - 20-30 seconds.

The number of repetitions is selected independently. The number of cycles in one workout is up to 10.

When doing CrossFit-style fitness for a while, the emphasis is not on the number of repetitions, but on the number of approaches. The duration of the complex is limited in time, and during this period a fan of a healthy lifestyle must perform as many types of fitness exercises as possible. You can begin high-speed movements only if you have fully mastered the correct technique. When creating a program, the total number of repetitions is set: for example, 100 crunches, 100 dumbbell lifts, 5 km run, 20 pull-ups. The given amount is divided into cycles: one circle includes 20 repetitions of the press, 20 movements with dumbbells, 5 pull-ups and 1 km of running. A total of 5 circles are performed, while the time required to complete the entire complex decreases every day.

It’s easy to organize training at home, on the street or in the gym - all you need is a watch, a diary for notes, simple equipment in the form of a jump rope and dumbbells, as well as the desire to change yourself.

CrossFit training program for women

The training program that women's CrossFit involves does not have a strict framework, so you are free to shape it at your own discretion. However, there are a number of recommendations that must be followed to ensure that your exercises have the maximum effect and help make your body attractive.

• It is not advisable to perform exercises on the same muscle groups during training. For example, push-ups and horizontal pull-ups are interchangeable because they involve almost the same muscles.
• Be sure to alternate aerobic and strength exercises. Try not to do more than one weight-bearing exercise per session. A workout for beginner athletes might look like this: 10 goblet squats, 10 horizontal pull-ups and 20 tucks. Another option: 30 push-ups on your knees, 40 regular squats and 20 sit-ups.
• Spend the first lesson for 20 minutes and no more than once a week. As the body adapts to the stress, training can be done three times a week, for 40-60 minutes, alternating a day of exercise with a day of rest.
• On rest days, try to avoid heavy exercise. If necessary, you can fill your training break with walking or swimming lessons.
• At the initial stage of training, take long breaks between exercises (from 1 to 3 minutes). Over time, this time interval should be reduced to a minimum (20-30 seconds).

How to create a WOD program

In CrossFit, there are several basic concepts for composing loads.

Circuit training without time tracking

One of the variants of the complex is WOD, in which we perform a certain task without a break for several circles/rounds. That is, we select exercises for ourselves that the equipment allows us to use, and perform them one after another without interruption, a certain number of circles.

For example, we run 1 lap at the stadium (400 m), then do 10 pull-ups, 10 sit-ups (press) and 5 burpees - that’s 1 lap. And we set ourselves the task of completing 5 such circles without a break. If you cannot complete an exercise in one approach, break it up into several, but keep the rest minimal and move on to the next one only when you have “closed” the previous one. You can record the time to track your progress if in a couple of months you want to repeat this WOD. When composing this kind of complex, you can adhere to the following rule: the more exercises, the fewer circles and vice versa.

Time limited WOD

The next load option is a complex in which you select a certain number of exercises for yourself and limit yourself to a time frame. That is, your task is to complete the maximum number of laps in a set time. The optimal load is intense work for 10, 15 or 20 minutes. The time mode can be shorter, and in some cases longer, but preferably no more than 30 minutes. For example, we prescribe for ourselves such a WOD, where 1 circle is 10 standing barbell presses, 10 jumping jacks and 10 pull-ups (the number of repetitions for each exercise may be different). Let's limit ourselves to 15 minutes. That is, in 15 minutes we must make as many circles as possible. Rest and splitting of one exercise into sets depends on your physical fitness, but try to keep them as minimal as possible.

Large volume for a while (chipper)

Another load option is a complex, where we perform only one circuit, but it consists of a large number of exercises and repetitions. In Crossfit they call him a chipper.

For example, we take for ourselves pull-ups, which need to be done 20 times, sit-ups (press) - 50 times, lunges with a weight plate over the head - 25 on each leg, deadlifts - 30 times, burpees - 20, dips - 20 times, jumping rope – 100 times. The list can be quite long, but don't overdo it. All this needs to be done in the minimum amount of time for us, and you can move on to the next task only when you have “closed” the previous one.

“Closing” repetitions

This load option is similar to a chipper. But here we are putting together a complex for ourselves in which the exercises have a very large number of repetitions. And unlike the previous complex, here we can already move from one exercise to another whenever we want. Our goal is simply to complete the entire total volume of repetitions in the minimum amount of time. What is meant. Let's say we wrote the following WOD for ourselves: 100 push-ups, 100 pull-ups, 100 squats, 100 presses, 100 deadlifts. We started doing pull-ups, got to 14 and felt tired. We don’t rest, but immediately start doing abs, giving our arms a break. We completed 40 reps on the abs at a time and moved on to deadlifts. For example, we did it 23 times and started doing squats. During the squats, the arms have rested, and we are ready to move on to pull-ups or deadlifts again. We already count pull-ups from 15, since we’ve already done 14, presses from 41, deadlifts from 24, etc. That is, our task is to provide the muscles with rest while we perform another exercise. And how many times we need to return to this exercise in order to do it all 100 times is a purely personal initiative. Our goal is to complete all 500 total repetitions as quickly as possible.

Workout for Beginners

Since the birthplace of CrossFit is America, the American terminology has taken root all over the world. So, the daily exercise program is called “Workout of the day”, or WOD for short. Each approved program has a name.

Here's an example of a WOD for a new CrossFitter.

WOD "Lucy"

• 5 pull-ups;
• 10 burpees;
• 400m run

Performing burpees

How to do burpees:

1. Squat down with your hands on the floor.
2. Jump your legs back sharply and take a push-up position.
3. Again jump sharply back to the starting position.
4. A sharp jump up, arms above your head, clapping your hands.

PS: Sneakers are recommended to perform the exercise to cushion and protect the joints of the feet.

Training program for a month 4 weeks, 3 lessons

We built our CrossFit training program for beginners based on the following introductory information:

• You haven’t done intense sports for a long time and you need time to adapt;
• You can visit a gym with a basic set of sports equipment (if you don’t have this opportunity, we recommend the following materials: CrossFit training for men at home and CrossFit at home for women. The articles describe in detail the features of training at home, and appropriate training programs have also been prepared);
• It will take you about a month to get back to normal. Therefore, the intensity of the complexes will progressively increase.

Week 1

In the first week, novice athletes should pay attention mainly to circuit training and gradually bringing the muscles into working condition

Week 2

The second week for a beginner CrossFit athlete in general is not much different in terms of load from the first, but we can already begin to learn basic technique with free weights.

Week 3

Starting this week, the load can be increased a little (a little!) and we continue to study the technique of performing basic exercises.

What is CrossFit?

The essence of the universal training program, which combines strength and cardio loads, is as follows: exercises (push-ups, squats, jerks, pulls, pushes) are performed continuously to maximize the work of all muscle fibers, using your own weight. Without a break for rest, such activities alternate with aerobic exercises (running, cycling, swimming, jumping rope and rowing) so that the total load on the body is hybrid.

The fundamental
difference between CrossFit and specialized physical training programs, such as powerlifting or bodybuilding, is the absence of a narrowly defined result for a specific parameter . Although a CrossFitter lags behind a professional athlete in his achievements in a particular sport, however, what circuit training gives him in all muscle groups allows him to apply his skills in everyday life. In other words, this is a versatile athlete with practical applications - strong, fast, resilient, explosive, coordinated, in general: ready for any physical activity.

Bright moments

CrossFit Games competitions have been held annually since 2007. This is quite an entertaining and interesting spectacle, during which emotions overwhelm the participants and spectators. The highlight of the competition is that the list of exercises that must be performed is announced a couple of hours before the start of the competition and athletes do not have time to prepare for them in advance. In addition, the organizers began adding non-CrossFit tasks to the competition.

The most famous CrossFit Games winner is Rich Froning. It took first place 4 years in a row, starting in 2011. The 2020 competition was distinguished not only by another victory of the best of the best, but also by the wedding of athletes.

Even though CrossFit is considered more of a strength sport, many women do it and they are much more likely to leave reviews of their experiences online. Most often they are positive, but many athletes note that the beginning of training seems like hell and there is always a temptation to quit. But, if you don’t give in to it, in just a few months tangible results will appear, your figure will change dramatically, your health and all your muscles will improve.

CrossFit at home

Now we will look at one of the training programs created specifically for training at home, which was developed by the famous CrossFit athlete Lauren Plumey. To start training, you need very little: 2-5 kg ​​dumbbells for women and 8-12 kg for men (or more depending on physical fitness) and a bench/box. That's all.

Now we will give the exercises. Let’s say right away that you need to increase the duration of training weekly, increasing the load. When you reach 40-60 minutes of active training, you can consider that you have reached the top. How often should you train? The question is quite abstract, but the best option would be 3-4 times a week. Well, let's start mastering the CrossFit discipline. Complexes for practicing at home.

1. Swing with one hand. This exercise works the buttocks, legs, back, arms and shoulders. You need to perform 2-4 sets of 8 repetitions on each arm.
2. Bear walk. This exercise works your entire body. You can see photos of the completion below. You need to take 30 steps after performing each exercise, which will significantly strengthen your body.
3. Swing with both hands. This exercise works the buttocks, legs, back, arms and abs. Perform 2-4 sets of 8 reps.
4. Lunges with a dumbbell. This exercise works the buttocks, legs, arms and abs. Perform 2 sets, alternating legs and changing your working hand in the middle of each set.
5. Sumo style dumbbell row. This exercise works the legs, buttocks, back, shoulders and biceps. Also do 2 sets.
6. Box jumping. This exercise works your legs and buttocks. Do 6-8 jumps 1-2 times per workout.
7. Hand push-ups in L-pose. This exercise works your arms, chest, buttocks and back. See photos of the completion below. Do 2 sets max.

You will understand by doing these exercises that CrossFit at home is real. If you exercise regularly, conscientiously, then you will achieve, although not the best shape, but you will definitely become more toned/fit. You can also think about such a popular exercise in CrossFit as the “burpee” (“burpee”), which increases the endurance and explosive power of your muscles. Don't forget about cardio exercises, so whenever you have some extra time, go for a run or bike ride for 15-20 minutes. By following this program and our tips, you can start doing CrossFit at home. We provide exercises of a wider range below. Go!

Example lesson

Below is a program designed specifically for women and can be done in the gym or at home. It allows you to make your figure fit, and your body strong and resilient. If you follow a diet, it will be useful for weight loss.

All exercises are performed in a row. For women starting to train, rest between exercises is allowed - from 1 to 2-3 minutes, depending on how you feel. As your physical fitness improves, you need to reduce your rest time. If you cannot complete all repetitions at once, do them intermittently, but in total you need to do the specified number.

It is not recommended to skip exercises, that is, move on to another without completing the previous one. Each movement works specific muscles. If it is omitted, the program will lose its integrity.

A typical program for beginner women looks like this. It can be performed at home, since no equipment or simulators are required. You should do a short warm-up first.

1. Cardio, for example, running - 1 minute. You can run in place.
2. Burpees – 10 times.
3. Repetition of the cardio part.
4. Push-ups – 20 times.
5. Cardio - 1 minute.
6. Squats (any option) – 30 times.
7. Cardio - 1 minute.
8. Lunges – 40 times.
9. Cardio - 1 minute.
10. Body lifts – 50 times.

After you have completed all the exercises, proceed to the cool-down. Your goal is to lower your heart rate and stretch your muscles. To begin, walk around for a few minutes. Then do some light stretching.

CrossFit training is On-ramp a prerequisite for future victories

The basis of this sports movement originated as a consequence of the mental activity of former gymnast Greg Glassman.

CrossFit is one of the most popular sports disciplines today.

He dreamed of a better, more effective set of exercises that would help develop the entire body.

At first, his idea was not taken seriously (it was a simple training program), because its laws contradicted classical bodybuilding, and in general looked dangerous from the outside.

But Greg knew what he was doing. And soon after the launch of crossfit.com, the popularity of the new movement could no longer be stopped.

Now many people are interested in CrossFit, but what kind of sport is it? It is based on a circuit approach to training.

That is, you must do the greatest number of approaches or circles in a limited time period.

At the same time, they are highly intense and develop your body in parallel in different directions.

To complete each task, you must be flexible, strong, fast, and the exercises themselves must be performed technically perfectly.

CrossFit develops the body holistically

Don't worry, no one will demand all this from you from the very beginning, it is important that you understand the goals of CrossFit. With the information, it will already be possible to decide whether it is suitable for you or not

With the information, it will already be possible to decide whether it is suitable for you or not.

In fact, CrossFit uses exercises:

1. Classic bodybuilding
2. Gymnastics
3. Plyometrics
4. Kettlebell lifting
5. Weightlifting and athletics
6. Powerlifting
7. VIT
8. Fitness

I would like to emphasize that in this direction both your own body weight and additional equipment are used, which makes CrossFit universal and diverse.

It can be practiced both in a certified club with a trainer, and at home, on your own.

In any case, you will have to master the basic technique for some time, because theoretically the direction itself is traumatic. It would be ideal to undergo training at the very beginning.

Crossfit on-ramp, what is it? The answer is that this is preliminary training for beginners before full-fledged Crossfit classes.

This is a good way to overcome self-doubt and understand how certain movements are done correctly.

The discipline has several basic exercises

Crossfit he ramp answers the question: “What is this?” regarding the following mandatory exercises:

1. Jumping on a stand
2. Air squats
3. Front squat
4. Medicine Ball Throw
5. Deadlift
6. Jerking the barbell up, etc.

This way, you will be pre-prepared for the upcoming training. Well, or at least you can think so.

In fact, no one can prepare for CrossFit in terms of loads at 100% and that’s the beauty of it.

Each workout is a test of strength of body and spirit. It's a challenge and the euphoria of victory.

CrossFit does not set itself the goal of making you #1 in any particular sports field, it makes you a universal fighter, smoothly pumping up your cardiac system, ligaments, muscles, explosive power and much more.

No other sport will give you so much in all directions at once.

The direction includes elements of several sports

Important training rules

If you want crossfit to be beneficial and effective, then it is extremely important to follow these rules. They apply to everyone: both beginners and experienced athletes.

Safety

Health comes first and CrossFit is no exception. That's why:

• Be sure to follow the exercise technique;
• Be sure to do a warm-up before training - both joint and muscle (injuries in CrossFit are a fairly common occurrence and the most common cause lies precisely in this);
• At first, don’t chase records and heavy weights - get into the mode gradually.

Nutrition and recovery

Effective training, proper healthy eating and quality recovery (rest) are the three components of a successful athlete. If at least 1 of these points is missing, then all the benefits of the classes are destroyed.

• Let the body rest (it is advisable to do 2 days a week at the very beginning of training, then gradually switch to 3. And if you feel really good, then you can switch to 4 training sessions a week - but you should switch to 4 after at least six months and if you set big goals for yourself).
• Proper nutrition. Perhaps the most hackneyed topic. But nevertheless, if you train hard and eat everything in sight, then there will be practically no sense in training. After all, if you build up mass, then it will have nothing to grow from; and if you are losing weight, then the excess of calories consumed per day will not allow you to do this, even despite the abundance of training.

Scaling in CrossFit

Many novice athletes do not attach importance to the concept of scaling in CrossFit. What's the point? For example, the time to complete the complex and the exercises that are used in it will be the same for both a professional and a novice athlete. That is, both will start and finish the same tasks at the same time. What then is the difference between them? In scales.

So, in order for you to make progress in CrossFit, you need to regularly scale your training - gradually, step by step, strive for greater weights and, as a result, results.

For those who doubt whether CrossFit is for them - how difficult, scary, and dangerous it is. On video:

https://youtube.com/watch?v=videoseries

You can also download a guide to CrossFit training from its founder (there are quite a few 125 pages of text) - CrossFit Training Guide (pdf).

Programming

As a rule, CrossFit programming is divided into couplets, triplets and chippers. Verses combine 2 different movements into 1 superset. For example, you can take some exercise from W (working with weights), combining it into a complex with some movement from G (gymnastics) - WG. If you think about it, we will have a considerable choice of combinations (WG, WM, GM), given the huge number of exercises of each type (and you can combine MM, WW and GG).

Let's move on. Triplets are a combination of 3 different movements. We won’t talk much about this; we think it won’t be difficult for anyone to count all 27 possible combinations of exercises.

Finally, the last type of programming is chipper, which involves a combination of 4 or more movements. This is a rather difficult series of exercises, where you do a total of 30-50 repetitions of 4 or more exercises, which, by the way, is very exhausting by the end of the workout. Chippers are good to do from time to time, but couplets and triplets should remain a priority.

CrossFit for girls

We think every girl is constantly trying to keep her body normal in order to feel more confident. However, when visiting fitness clubs, many girls begin to train with weak weights and weak exercise equipment, which gives practically no results. Yes, the weight decreases somewhat, but this is more likely due to cardio equipment rather than hours of training. So, what does CrossFit for girls mean? First of all, working out will make you fitter and more athletic. And this does not mean that you will become big like professional bodybuilders. A minimum of subcutaneous fat and good physical shape in general are the result of training. Secondly, CrossFit prolongs the youth of your joints and also reduces the likelihood of injury. Finally, it's a great way to boost your self-esteem.

But what are the best exercises for women? This list includes front/air squats, lunges, burpees, push-ups, sit-ups, all kinds of abdominal crunches, step-ups, monkey bars, dumbbell presses, cardio exercises (running and cycling are preferred / exercise bikes), JUMPs, “bear walk” and bench/standing barbell press. This is quite enough for an ordinary girl who just wants to get a beautiful body. Of course, you can do other exercises as well.

What is CrossFit?

Conventional fitness programs have a narrow specialization. Some of them develop endurance and start the process of losing weight, others improve coordination or allow you to gain muscle mass.

The point of CrossFit is to avoid specialization. Each lesson allows you to work on all aspects of physical fitness development. As a result, you get not just a beautiful, but a strong and resilient body that is ready for any stress.

However, some people see this as the disadvantage of this type of training. Since attention is given to training all physical qualities simultaneously, none of them can be brought to the absolute maximum.

There is a common misconception that CrossFit requires you to lift heavy weights. For this reason, many women refuse such training, not wanting to lift a barbell or heavy dumbbells. In addition, they are afraid that such training is harmful for losing weight, since, in their opinion, it leads to a rapid gain of muscle mass.

In fact, there are many CrossFit programs that can be done at home or outdoors without additional equipment. And the rapid growth of muscle mass in women is possible only with the use of special medications and many hours of intense exercise.

CrossFit exercises at home

Correct selection and execution of exercises for CrossFit is the key to successful training. CrossFit is as much about heavy weight training as it is about active exercise.

In both cases, it is important to strictly monitor the execution technique. After CrossFit you should be very tired, this is an important effect of training

Distribute your exercises throughout the day so that during the week you perform the most varied set of workouts.

The principles of CrossFit are not very different from the principles of training in the gym. The very same direction of fitness includes exercises from other sports. You will need to choose the optimal set of exercises at home for men or women

Also in CrossFit it is very important to perform exercises quickly, without allowing the muscles to rest

The main CrossFit exercises for men at home will be:

• Burpee. This activity involves a regular push-up, after which you need to jump up from a squat and lower yourself in the same way.
• Press.
• Squats.
• Jumping rope.
• Exercises with barbells, dumbbells, kettlebells.
• Lunges.
• Push ups.
• Kipping (pull-ups with a jerk, this will allow you to maintain the CrossFit pace).

Regular exercises can be modified and complicated, for example, regular squats are replaced by so-called “explosive squats.” When performing them, you do not just squat, but jump sharply, clapping your hands above your head. Explosive push-ups are also performed. And regular squats need to be complicated by adding weights.

Another popular CrossFit exercise is the Bear Walk. You need to get on all fours and lift your buttocks. In this way, you must move forward while simultaneously stepping on one side: first step with your left hand and foot, then with your right hand and foot. Once you have mastered this exercise, start running in this position and make it more difficult by adding weight.

For girls, you need to start CrossFit lessons in milder conditions: do not take on large loads at once and do not try to immediately complicate all the workouts. Let your body get used to the rhythm of fitness, and when you realize that you are ready for serious challenges, begin to complicate the classes.

Complexes for beginners

In fact, getting started with CrossFit involves three main workouts: squats, push-ups, and pull-ups. Start with them, using their variants without complications and burdens. CrossFit routines are commonly referred to as WODs.

For example, Cindy's WOD will be easy to master for beginners. On it you perform 5 pull-ups, 10 push-ups and 15 squats. The break between laps is 3 minutes. Exercise until you reach 20 minutes of clean training. A good result for beginners is 7-8 laps in 20 minutes.

More complex is the Candy WOD, it includes

• 20 pull-ups;
• 40 push-ups;
• 60 squats;

It involves performing five rounds. Rest is also 3 minutes.

WOD Murph is perfect for the street. It includes everything:

• 1.5 km jogging (ideal before and after training);
• 100 pull-ups;
• 200 push-ups;
• 50 squats.

Weekly program for beginners

If you want to take up CrossFit for weight loss, endurance, or other goals, you'll need a program.

You need to exercise 3 times a week. For example, on Monday, Wednesday and Friday.

In this case, you will rest for 4 days and train for 3.

On the first day of classes, combine several exercises, for example, like this:

• 10-17 burpees;
• 10 pull-ups;
• 10 explosive push-ups;
• 15 abdominal exercises.

Try to speed up from the beginning of the workout to the end. And don't forget that you need to do several circles.

On the second day, take the same exercises, just try to complicate them, for example, add a not very heavy backpack to burpees, increase the number of push-ups and pull-ups.

And on the third day, replace some of the exercises of the first day with others, for example, jogging in place or exercises with dumbbells.

Gradually change and complicate the program as you see fit. The main thing is to maintain the regularity and technique of doing the exercises.

CrossFit complex for women

Where to begin?

We begin to learn how to combine exercises, control the speed/technique and, most importantly, take our time to increase the load! Everything is gradual.

Approximate training plan:

• Squats with a medicine ball (held at the chest) with legs wide apart or even on one leg.
• Running (distance or in place).
• We pump up the abs (raise our legs while hanging on rings or a horizontal bar).
• Deadlift.

Plan for the next 2 days:

• Pull-ups on the horizontal bar (approx. - with a jerk).
• Exercise bike.
• Pumping the press (from a lying position or on a horizontal bar - at the highest possible speed).
• Lunges with weights (approx. - a disk held above the head, several kg, for example).

Important!

CrossFit involves alternating exercises and minimizing “commercial breaks.” That is, the rest should be short.

Types of training

It’s quite difficult at first to navigate the variety of WODs and exercises.

In general, it is important to understand the basic principles of training:

Chipper

Time is not taken into account, the direct number of approaches is important. Example: 20 push-ups, 15 jumping jacks, 20 kettlebell pushes to eye level.

Amrap

What kind of CrossFit round? What is this? It can be described as a large number of laps in a specified time. Example: 20 minutes are given. During this time, you need to do 30 air squats, 20 medicine ball throws, 15 push-ups. The main thing is to increase the number of laps.

AFAP. The repetition system is 21-15-9 or another number (5 circles or more). Example: 21 front squats, 21 push-ups, 15 front squats, 15 push-ups, etc. Tabata. A classic example of interval training: 20 seconds of work, 10 rest, or you work for a minute, then rest for another minute. Example: deadlift 5 times (at the limit), a minute of rest, 20 sit-ups (ab exercise), etc. Death by... Gradually increase by 1 repetition at the beginning of the next minute. Example: 1 thruster with the selected weight - rest until the end of the minute, 2 thrusters - rest, 3 thrusters - rest and so on. This also includes Death by weight, when instead of repetitions, the weight of the barbell increases. EMOM. I decided to tell you more about him.

There are several types of training

Don't be afraid to add cardio to your routine. On the contrary, aerobic exercise is welcome. Just keep an eye on your heart rate.

At the beginning of your journey, your cardiovascular system will need time to adapt.

Surprisingly, even if you've been going to the gym for several years, that doesn't mean CrossFit training will be easy for you.

It will soon become clear that you are completely unprepared for such a new intense and “explosive” load.

The same goes for those who were fond of running, but ignored the strength part. CrossFit will demand everything at once.

Before starting training, it is better to visit a sports doctor

Types of exercises

All exercises in the program are divided into 3 groups: