Crossfit training - characteristics, effects, workout plan
Crossfit training is a form of high-intensity exercise that promotes overall physical fitness. It is a varied and versatile workout style, making it an excellent choice for people struggling with routine and monotony in their training. This method of exercise continues to enjoy growing popularity and can have a positive effect on endurance, strength, and overall performance.
What is crossfit and how does it work? What does a crossfit workout plan look like? Who can benefit from crossfit exercises?
Table of contents
Crossfit - what is it?
Crossfit is a form of training that combines strength training with conditioning exercises. It is a general fitness workout that has become increasingly popular thanks to its positive impact on overall physical ability.
The origins of crossfit date back to 2001, when American personal trainer Greg Glassman, who promoted combining exercises from different sports into a single session, began using this method while training California police officers. Soon after, crossfit was adopted by marines, firefighters, and soldiers, eventually becoming a widely practiced training system for fitness enthusiasts around the world.
Crossfit - rules
Crossfit is a distinctive, multidimensional training program defined by its intensity and variety. It is a workout method that enables athletes to improve physical performance across multiple areas simultaneously.
Crossfit training involves fast-paced, dynamic exercise sequences. Before starting a crossfit session, a short full-body warm-up is required, followed by a series of specific exercises organized into circuits. These movements are performed in quick succession with minimal rest between them.
Crossfit combines both bodyweight movements and exercises using additional resistance and training equipment. Circuits often include barbells, gymnastic rings, resistance bands, or plyometric boxes. Dumbbells, kettlebells, and medicine balls are also commonly used.
After finishing a crossfit workout, stretching exercises are essential. They help lower heart rate and breathing, reduce the risk of injury, and ease delayed-onset muscle soreness (DOMS).
Crossfit WOD - daily workout
The main and most intense part of crossfit training is known as the WOD (Workout of the Day). This is the workout assigned for that day.
In principle, each day features a different WOD, usually written on a whiteboard at the gym. WOD results are often tracked and scored, which helps athletes monitor their progress and encourages friendly competition among participants.
Crossfit WODs are performed under the supervision of a qualified coach. They can be completed either for time, where the goal is to finish the workout as quickly as possible, or for reps, where the objective is to complete the highest possible number of repetitions.
The ever-changing structure of WODs prevents monotony, while also targeting different muscle groups and supporting the development of a wide range of athletic skills.
Crossfit exercises - who are they for?
Crossfit is a flexible training method where the difficulty can be adjusted to the age and abilities of the individual. This makes it suitable for beginners, intermediate athletes, experienced competitors, teenagers, adults, and seniors.
It is particularly effective for athletes looking for innovation and variety in their workouts. It is also a great choice for people tired of training monotony, who want well-rounded fitness development and improved overall conditioning.
Crossfit training - how to start?
Crossfit workouts can be performed almost anywhere: in a gym, garage, backyard, or even at home. However, for beginners just starting their fitness journey, it is recommended to train in a gym or fitness club under the supervision of a certified instructor. A professional coach can match exercises to an individual’s ability and help establish proper technique.
Newcomers should first learn the basics and understand the concept of training while remembering not to get discouraged - starting out is always challenging, and crossfit is considered one of the more demanding forms of exercise. Beginners are advised to train 2-3 times per week, adjusting repetitions, sets, and overall intensity to their capacity. Once strength, endurance, and conditioning improve, athletes can gradually increase training frequency, repetitions, sets, and move on to heavier loads and more advanced exercises.
Best crossfit exercises
Crossfit workouts include a wide variety of exercises, such as:
- burpees
- sit-ups
- jump rope
- squats
- pull-ups
- deadlifts
- kettlebell swings
- weightlifting (e.g., overhead barbell press)
- barbell squats
- box jumps
- push-ups
Crossfit training - effects
Crossfit promotes the development of general physical fitness. It is based on functional movements inspired by everyday activities and helps improve ten fitness skills: cardiovascular endurance, muscular strength, muscular endurance, flexibility, power, speed, agility, coordination, balance, and accuracy.
Regular crossfit training can improve cardiovascular capacity, muscular endurance, and strength. It may also enhance flexibility and mobility, accuracy, power, and coordination.
Crossfit is also an excellent method for improving agility and balance, while supporting fat loss and weight reduction. It can promote muscle growth, shape the body, and improve overall physique. Additionally, WOD training can boost energy levels and positively impact mental well-being, supporting good mood throughout the day.
Crossfit training - workout plan
Beginners, or those who are not confident in designing their own crossfit workouts, should seek guidance from a qualified personal trainer to ensure exercises are performed safely and effectively. More advanced athletes who want to design their own routines usually choose from two main workout formats:
- for time: completing the workout as quickly as possible
- as many reps as possible (AMRAP): performing the maximum number of repetitions within a set time
For example, a beginner’s crossfit plan might involve completing 15 squats, 15 push-ups, 15 sit-ups, and 15 burpees for 5 rounds as quickly as possible. Another option is AMRAP, such as completing as many rounds as possible of 10 squats, 10 sit-ups, 10 push-ups, and 10 box jumps within 20 minutes.
On the official CrossFit website, you can also find well-known WOD plans, such as:
- WOD Annie, which involves completing 100 push-ups, 100 squats, 100 pull-ups, and 100 sit-ups in the shortest possible time. Repetitions can be divided into sets, such as 10 reps of each exercise for 10 rounds.
- WOD Nicole, which consists of alternating 400-meter sprints with as many pull-ups as possible (to failure) for 20 minutes.
Crossfit - contraindications
Although crossfit offers many benefits, it is a demanding workout and not suitable for everyone. It should be avoided by people recovering from injuries, those with osteoporosis, or athletes struggling with cardiovascular conditions, high blood pressure, or respiratory issues. Crossfit is also not recommended during periods of illness, weakened immunity, or when experiencing feverish states.
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