It is a popular active fitness. Its workouts are a program of functional training performed in a circular mode.
The main advantage of such workouts for beginners is the mix of multidirectional exercises. This is useful both for enhancing the relief and elasticity of the muscles, increasing the overall fit of the body, and burning fat.
Most often, such workout is carried out in a special room equipped with free weights (kettlebells, barbells) and cardio stuff (speed bike, rowing machine).
At first glance, its system is no different from the circuit training habitual for many athletes. In fact, this system provides for various loads that are aimed at developing not one, but several physical qualities at once.
Features of CrossFit for beginners
CrossFit attracts many people because it allows you to use all muscle groups during classes and achieve the desired result in a short time. Training is considered universal because it does not have a specific focus – to develop strength, endurance, or other physical characteristics of a person.
For beginners who have a 0 level of sports training (that is, who cannot pull up and cannot run 500 meters in sprint mode), preliminary training in a regular gym is recommended – this will help prepare the body for stress, and will also be useful for learning technique.
How is the workout structured?
CrossFit workout usually begins with cardio and warming up the joints. This is followed by the main block of functional exercises carried out in a circular mode. The workout ends with high-intensity cardio (running, jumping rope, rowing).
Each workout is called with a specific name. There are several hundred WOD workouts, making the training plan virtually non-repetitive. This allows you to create an “unusual” load for the body every time and significantly diversify the workout.
The training program proposed below, although close to WOD, is still not a full-fledged program. It can be done in a regular gym – in fact, this program is designed for beginners who want to try themselves at functional training.
- Warm-up: interval running – 5 minutes; joint warm-up exercises; 10 pull-ups, 10 push-ups, 10 bodyweight squats (exercises are performed without interruption) – 5 minutes.
- Strength part: in 15 min, you need to perform as many cycles of the following exercises as possible – jumping onto a box 60 cm high, pulling up with a wide grip, push-ups from the floor, standing barbell press, hanging leg raises. In each exercise, 10-15 repetitions, the break between sets and exercises is minimal.
- Cooldown: slow running, stretching, breathing exercises – 5 minutes.
Is CrossFit worth it?
Such a training program is not very suitable for gaining muscle mass, because, like any circular training, it rather burns fat and increases muscle relief. Despite this, this program definitely makes a person stronger and more resilient.
Note that for beginners with a zero level of training, preliminary training with a trainer is recommended – CrossFit training itself has many nuances.