All you wanted to know about Crossfit workout

Duration minutes

Crossfit workout

Crossfit warm-up is an important component in preparing for high-intensity loads..

Warm up is very important, especially if you plan to seriously engage in crossfit and achieve some results. Think for yourself in crossfit an athlete performs various combinations of exercises, weightlifting, gymnastic, cardio and others for a while.

This is a lot for one day of training.!

Warming up in this case is the ability to maximize the potential of your body to successfully complete all of these exercises. It is also an effective way to reduce the risk of injury..

You can participate in competitions or just do crossfit to improve your health, warming up will help you achieve your goals faster and more efficiently..

This warm-up guide consists of three main sections.

The benefits of a workout

What a high-quality workout consists of

How to make a warm-up

The benefits of a workout

For some, warming up is a difficult task. For example, for those who force themselves to go to the gym. Now imagine that he still needs to “train” before training.

In this case, you need to force yourself. Even if your workout feels like a second workout, it’s worth it. Almost all studies claim the benefits of warming up for the body.

So, so what is the use of warming up?

How a trainer can make his athletes always do warm-ups?

What you need to convince you that it is important?

The benefits of a quality workout

Physiological – Your muscle tissue will be more elastic when it receives blood. A good workout raises your body temperature to an optimal level..

Reducing the risk of injury – with proper heating, you increase the range of motion of the joints and muscles, which means better performance during training and less chance of injury!

An additional practice of exercises – a high-quality warm-up always includes those exercises that will be in the main part of the workout, so your warm-up is a good opportunity to practice complex movements.

How does a quality workout affect an athlete?

A high-quality crossfit workout prepares your muscle and nervous system for exercise. It improves your technique in exercises, and also takes into account the specific movements that you will perform on this day..

By the end of the warm-up, your body should meet the requirements of a particular crossfit workout on that day..

The good news is that such a warm-up will not take much time..

If you are doing crossfit, you know that a standard workout lasts 60 minutes. About 45 minutes to the power unit and crossfit complex.

This means that we will use the remaining 15 minutes as an approximate time for our workout..

Here is an example sketch of such a workout:

CrossFit workout can be broken down into 4 components

1. Cardio

Duration: 2-5 minutes

The goal is simple. Spend a few minutes of your workout to warm up your body and increase your heart rate.

Although you may not like cardio, it is important if you want to get results from your workouts. Running, rowing, airlike, jumping rope – these are the most basic exercises.

To determine the intensity of cardio, there is such a good thing, it is called a “talk test”. If during the performance of cardio exercises, you cannot talk with a person near you, then you have too much intensity.

2. Preparation for exercises

Duration: 3-5 minutes

Look at the exercises that you will perform in training. If it contains strength and functionality exercises, be sure to include each of them..

For example, imagine that your workout has bench presses and wall shots.

To prepare for them, you should choose exercises in which you will press over your head, squat and keep weight on your shoulders.

You can choose exercises such as pvc tube trusts or bench presses with one hand.

These exercises will lay the foundation for further training under a load of 15-20 minutes.

Perform 1-3 sets of 12-15 reps with light weight. Depending on how difficult your training is, you can have up to 5 different exercises to prepare for it.

READ  Calisthenics for beginners full training guide

Also during this training, you can work on your weaknesses. 3. Stretching

Duration: 2-3 minutes

In a sense, stretching and preparing for exercises goes side by side. The only difference is that stretching focuses on increasing the range of motion in the joints.

Proper stretching should take into account the exercises that you will perform today. Let’s use the squat as an example. If you have experience with squats, you probably know how important hip mobility is when doing them..

Spend 1-2 minutes to increase hip mobility before doing squats. Remember to include small joints.

4. Muscle activation

Duration: 1-2 minutes

The final part of the warm-up should be focused on the activation of muscle fibers. You can achieve this with plyometric training..

Think of it as a “bridge” between the end of the workout and the start of the main part of the workout.

Activating muscle fibers is what prepares your body for exercise. It makes your nervous system wake up even before the main part begins.

One approach from plyometric exercises for the upper and lower body will be of great importance in the success of further training.

How to start a warm-up

If you read this article before here, you probably realized the importance of warming up in crossfit. Now I want to help you create a warm-up program so that it is simple and straightforward..

To do this, I created a warm-up template that you can use whenever you enter the gym.

Take a blank sheet of paper and draw 4 squares on it. At the top of each square, write 4 workout components that we talked about above.

Cardio (2-5 minutes)

Preparation for exercises (3-5 minutes)

Stretching (3-5 minutes)

Muscle activation (1-2 minutes)

Then, in each square, write exercises that you can think up for each component.

Here are some examples.

Cardio

Run

Rowing

A ride on the bicycle

Swimming

Rope jumping

Exercise Preparation

Running – any other cardio

Squats – squats with a PVC tube over your head, air squats

Press – push-ups from the floor, gum presses

Traction – pull-ups with elastic, pull-ups

your workout

Lunges – lunges, air squats

Stretching

Squats – hips, ankles, buttocks, hamstrings

Deadlift – buttocks, hamstrings, hips, ankles

Jerk, push – hips, shoulders, ankles, buttocks

Bench press / bench press – shoulders, pectoral muscles, triceps, biceps

Muscle activation

Throws the ball to the floor

Throws the ball into the wall

Boxing Jumps

Long jump

Double jump rope

Select exercises from each list to create a warm-up that meets the specific training requirements for that day. Do not forget to adhere to the time frame – no more than 15 minutes for the entire workout.

An example of a workout in action

I will give an example of a warm-up in action.

Training:

Force

5×3 squats with a barbell on the back

Complex

“Helen”

3 rounds for a while

400 meters run

21 max weight (24 kg)

12 pull-ups

Warm up example for this workout

Cardio: 400 meters light run

Preparation for exercises: 3×12 air squats, 12kg. Mahi Kettlebell, gum traction

Stretching: 45 seconds, stretching the hips on each leg, 45 sec stretching the ankles on each leg

Muscular activation: 1×8 ball throws to the floor, boxing jumps

Conclusion

Warming up is crucial in the training process if you want to achieve any noticeable results. It doesn’t matter if you are a professional athlete or a beginner who just started.

Laughing before training, you will better perform exercises and reduce the risk of injury.

A high-quality workout consists of 4 components: cardio, preparation for exercises, stretching, muscle activation.

At first it may seem like a lot to you, but it’s only 15 minutes or less.

Prepare for the warm-up in advance; consider creating your own warm-up template. A warm-up template is a great way to prepare for your workouts without doing the same exercises..

In conclusion, do not think of your workout as a second workout. Think of it as an opportunity to maximize the work that you were about to do..

READ  Calisthenics, where to start

Crossfit workout

Crossfit warm-up is an important component in preparing for high-intensity loads..

Warm up is very important, especially if you plan to seriously engage in crossfit and achieve some results. Think for yourself in crossfit an athlete performs various combinations of exercises, weightlifting, gymnastic, cardio and others for a while.

This is a lot for one day of training.!

Warming up in this case is the ability to maximize the potential of your body to successfully complete all of these exercises. It is also an effective way to reduce the risk of injury..

You can participate in competitions or just do crossfit to improve your health, warming up will help you achieve your goals faster and more efficiently..

This warm-up guide consists of three main sections.

The benefits of a workout

What a high-quality workout consists of

How to make a warm-up

The benefits of a workout

For some, warming up is a daunting task. For example, for those who force themselves to go to the gym. Now imagine that he still needs to “train” before training.

In this case, you need to force yourself. Even if your workout feels like a second workout, it’s worth it. Almost all studies claim the benefits of warming up for the body.

So, so what is the use of warming up?

How a trainer can make his athletes always do warm-ups?

What you need to convince you that it is important?

The benefits of a quality workout

Physiological – Your muscle tissue will be more elastic when it receives blood. A good workout raises your body temperature to an optimal level..

Reducing the risk of injury – with proper heating, you increase the range of motion of the joints and muscles, which means better performance during training and less chance of injury!

An additional practice of exercises – a high-quality warm-up always includes those exercises that will be in the main part of the workout, so your warm-up is a good opportunity to practice complex movements.

How does a quality workout affect an athlete?

A high-quality crossfit workout prepares your muscle and nervous system for exercise. It improves your technique in exercises, and also takes into account the specific movements that you will perform on this day..

By the end of the warm-up, your body should meet the requirements of a particular crossfit workout on that day..

The good news is that such a warm-up will not take much time..

If you are doing crossfit, you know that a standard workout lasts 60 minutes. About 45 minutes to the power unit and crossfit complex.

This means that we will use the remaining 15 minutes as an approximate time for our workout..

Here is an example sketch of such a workout:

CrossFit workout can be broken down into 4 components

1. Cardio

Duration: 2-5 minutes

The goal is simple. Spend a few minutes of your workout to warm up your body and increase your heart rate.

Although you may not like cardio, it is important if you want to get results from your workouts. Running, rowing, airlike, jumping rope – these are the most basic exercises.

To determine the intensity of cardio, there is such a good thing, it is called a “talk test”. If during the performance of cardio exercises, you cannot talk with a person near you, then you have too much intensity.

2. Preparation for exercises

Duration: 3-5 minutes

Look at the exercises that you will perform in training. If it contains strength and functionality exercises, be sure to include each of them..

your body

For example, imagine that your workout has bench presses and wall shots.

To prepare for them, you should choose exercises in which you will press over your head, squat and keep weight on your shoulders.

You can choose exercises such as pvc tube trusts or bench presses with one hand.

These exercises will lay the foundation for further training under a load of 15-20 minutes.

Perform 1-3 sets of 12-15 reps with light weight. Depending on how difficult your training is, you can have up to 5 different exercises to prepare for it.

READ  10 EMOM crossfit workouts

Also during this training, you can work on your weaknesses. 3. Stretching

Duration: 2-3 minutes

In a sense, stretching and preparing for exercises goes side by side. The only difference is that stretching focuses on increasing the range of motion in the joints.

Proper stretching should take into account the exercises that you will perform today. Let’s use the squat as an example. If you have experience with squats, you probably know how important hip mobility is when doing them..

Spend 1-2 minutes to increase hip mobility before doing squats. Remember to include small joints.

4. Muscle activation

Duration: 1-2 minutes

The final part of the warm-up should be focused on the activation of muscle fibers. You can achieve this with plyometric training..

Think of it as a “bridge” between the end of the workout and the start of the main part of the workout.

Activating muscle fibers is what prepares your body for exercise. It makes your nervous system wake up even before the main part begins.

One approach from plyometric exercises for the upper and lower body will be of great importance in the success of further training.

How to start a warm-up

If you read this article before here, you probably realized the importance of warming up in crossfit. Now I want to help you create a warm-up program so that it is simple and straightforward..

To do this, I created a warm-up template that you can use whenever you enter the gym.

Take a blank sheet of paper and draw 4 squares on it. At the top of each square, write 4 workout components that we talked about above.

Cardio (2-5 minutes)

Preparation for exercises (3-5 minutes)

Stretching (3-5 minutes)

Muscle activation (1-2 minutes)

Then, in each square, write exercises that you can think up for each component.

Here are some examples.

Cardio

Run

Rowing

A ride on the bicycle

Swimming

Rope jumping

Exercise Preparation

Running – any other cardio

Squats – squats with a PVC tube over your head, air squats

Press – push-ups from the floor, gum presses

Traction – pull-ups with elastic, pull-ups

Lunges – lunges, air squats

Stretching

Squats – hips, ankles, buttocks, hamstrings

Deadlift – buttocks, hamstrings, hips, ankles

Jerk, push – hips, shoulders, ankles, buttocks

Bench press / bench press – shoulders, pectoral muscles, triceps, biceps

Muscle activation

Throws the ball to the floor

Throws the ball into the wall

Boxing Jumps

Long jump

Double jump rope

Select exercises from each list to create a warm-up that meets the specific training requirements for that day. Do not forget to adhere to the time frame – no more than 15 minutes for the entire workout.

An example of a workout in action

I will give an example of a warm-up in action.

Training:

Force

5×3 squats with a barbell on the back

Complex

“Helen”

3 rounds for a while

400 meters run

21 max weight (24 kg)

12 pull-ups

Warm up example for this workout

Cardio: 400 meters light run

Preparation for exercises: 3×12 air squats, 12kg. Mahi Kettlebell, gum traction

Stretching: 45 seconds, stretching the hips on each leg, 45 sec stretching the ankles on each leg

Muscular activation: 1×8 ball throws to the floor, boxing jumps

Conclusion

Warming up is crucial in the training process if you want to achieve any noticeable results. It doesn’t matter if you are a professional athlete or a beginner who just started.

Laughing before training, you will better perform exercises and reduce the risk of injury.

A high-quality workout consists of 4 components: cardio, preparation for exercises, stretching, muscle activation.

At first it may seem like a lot to you, but it’s only 15 minutes or less.

Prepare for the warm-up in advance; consider creating your own warm-up template. A warm-up template is a great way to prepare for your workouts without doing the same exercises..

In conclusion, do not think of your workout as a second workout. Think of it as an opportunity to maximize the work that you were about to do..