CrossFit is a fairly new set of fitness workouts that is becoming more and more popular among sports enthusiasts every day. The main principle of this system is the denial of any specialization. This system is designed and targeted to promote the development of the body's vast adaptive capacity. CrossFit exercises contribute to the constant and holistic physical development of the athlete.

A combination of sports such as,

• Weightlifting
• gymnastics
• weight-lifting
• swimming
• rowing

provides a wide variety of daily activities that eliminate monotony and make activities more entertaining and bring good results. The principles that make up the complex contribute to the adaptation of crossfit training for people of different levels of training with ease.

crossfit- is an activity with high intensity, for various muscle groups, which contributes not only to the development of the athlete's muscles, but also to the development of the muscles of the heart, respiratory system and contributes to the development of the overall endurance of the body.

Maybe you had the opportunity to watch a person lifting weights, then jogging and then cross-country running with obstacles, climbing a wall 2 m high, lifting a barbell. And he did it all very quickly. This is what is called CrossFit. The main result in this matter is not only the mass of the load, which you gradually increase, but also the time it takes to cover the entire distance.

There are no restrictions for the CrossFit system. Tens of thousands of people, adults and children, Olympic champions and champions of fights without rules, representatives of the police and the military, professional athletes and just people who take care of their health, she is well known. The mass, the size of the load, the frequency are modified; the meaning of the complex of classes remains unchanged.

Who is CrossFit for?

This training system can be unconditionally advised to those who need to be in good physical shape every day. This is the best workout for those who value strength and endurance. (It is not for nothing that the principles of such training were the first to be tried by the police and special forces, the military). In the event that you set for the goal:

• health
• excellent physical shape
• excellent endurance

CrossFit is the best fit for you.

CrossFit and other sports

For such varieties of sports that require the maximum development of strength, speed and endurance, namely a narrow specialization, the crossfit system is most likely not suitable. For the purpose of limiting training of certain parameters, a number of other methods have been developed.

The same system of exercises will be ideal for such types of sports, where there is a separate OFP, SFP and working out of the technical side. For example, when practicing:

• boxing
• karate and other martial arts,

elements of CrossFit. Because they are just such sports in which athletes need to have endurance, strength, and speed at the same time.

Basic crossfit exercises

It is necessary to eat food from meat and vegetables, eat nuts and seeds, do not a large number of fruit, starch and do not consume sugar. You should stick to a level of nutrition that promotes recovery after physical exertion, but does not affect weight gain. It is necessary to develop and combine basic exercises, which include:

• deadlift
• jerks
• sit-ups
• jerks

In addition, you will need to master the basic gymnastic skills:

• stretch marks
• slopes
• rope climb
• push-ups in an emphasis, in a sitting position
• press based on the brush
• pirouettes
• somersaults and grabs.

Important components are diligent and fast running, swimming, rowing and cycling. It is necessary to modify and combine such exercises 5-6 days a week. Your main shortcoming may be mediocrity. It should be carried out short, but intense training. Introduce new sports from time to time.

CrossFit

The essence of this system is to conduct short-term training, but characterized by high intensity. Naturally, not all workouts are carried out under 100% tension. There are a number of fairly calm, measured workouts, which at the same time serve as a time for rest, and give a load of a different plan, for example, gymnastics exercises.

The system of physical exercises that are performed for a while are replaced by the system, which at the same time contributes to the relaxation of the psyche.

Often, one complex is performed per day. Classes are short, the average time is less than half an hour, sometimes even less than 15-20 minutes.

So, taking into account the warm-up and stretching, the total time for doing crossfit is about an hour. At first glance, it seems not enough, and there is a feeling of the need for additional work, but this is not necessary.

CrossFit training for beginners

In the event that a beginner does not have any sports experience, in the first month of classes, it is best for him to study the technique of performing exercises. This time should be taken to study the exercises from the system, to perform exercises with the least load, paying special attention to the art of execution.

Only after studying all the exercises, you should start training according to the main program, but having significantly reduced the size of the loads (mass / approaches / repetitions). In the event that during the month you did not allow a single workout to be missed, you can slightly increase the load for the next month.

The Most Important CrossFit Training Equipment

1. crossbar- strictly
2. bars(preferably even rings) - strictly
3. Barbell- strictly
4. Dumbbells various, weights different weight.

There is one more requirement for training - place to run. It can be a track for running a simulator or treadmill near the gym. However, you can run everywhere, even in the yard of your house.

The complex crossfit system provides for the presence of another type of device, but instead of it there is always the opportunity to use one of the list.

It is generally possible to carry out classes in an abbreviated form, for example, to introduce only metkon-complexes into your classes for a while if there are a minimum of conditions: for example, to study in the school yard, provided that you have your own weights.

CrossFit also includes a number of exercises for which nothing is needed, with the exception of the crossbar or bars, but such exercises still will not be a real replacement for the extensive CrossFit program.

Crossfit exercises complexes. Circular system of exercises

The center and most of the CrossFit training program is a set of exercises with high intensity: cardio, or combined cardio / strength exercises with maximum load. The purpose of this kind of training is to carry out the required amount of work in a minimum period of time, or in a specific time to perform the maximum amount of workload. For example, one of these workouts might look like this:

Three stages for time:

1. run a distance of 400 m
2. perform 21 max kettlebells weighing 24kg (or dumbbells 24kg)
3. pull up 12 times.

The main task in this case will be to complete all tasks in the shortest period of time, allocating as little time as possible for rest or not stopping at all. That is, after running a distance, making swings with a kettlebell, pulling yourself up 12 times, you do not stop, but begin to repeat all this in the second circle.

Basic system exercises

The CrossFit program includes a large number of exercises, techniques and their modifications. However, initially there were few components of the program. There are a number of basic exercises that form the basis of CrossFit classes.

Bodyweight workouts:

• various types (on two legs, on one leg, with legs wide apart, etc.)
• - we fix the legs, the hips should rest against the support, the back is in a free state, we place our hands behind the head. Raise your back from a 90-degree position, in line with your legs, and return to the starting position.
• jumping- from a squatting position, the athlete jumps onto an impromptu hill, and then jumps to the starting point.
• Burpee- physical exercise, similar to the usual push-ups from the floor, the only difference is the need after each push-up to pull your legs to your chest, jump up from this position, and during this, clap your hands over your head.
• Push-ups upside down- go up to the wall, rest on your hands, take off the ground with your feet and press them against the wall. In this position, push up, touching the floor with your head.
• jump rope- an exercise known even to children. The only difference in performing this exercise in the CrossFit system is its length, in order to scroll the rolling pin around itself twice. Under such conditions, it is necessary to push off with greater force and jump higher.
• Lunges- the student from a standing position takes a wide step in front of him, then comes back. The leg that serves as a support almost touches the floor, and the leg that is used for lunges is bent no more than 90 degrees.

Exercises with gymnastic equipment:

• corner- performed using bars, rings or other support. Leaning on straightened arms, raise straight legs parallel to the floor and hold them like this for several seconds. You can straighten each leg separately and in turn. The angle between your torso and legs should be 90 degrees.
• Ring pull-ups- hanging on gymnastic rings, raise your torso with your hands to the stop of 90 degrees, then sharply lunge upwards, while your arms should be straight. Then we return to the position with bent elbows, lowering ourselves to the floor.
• - hold the body weight on the arms that are bent at the elbows parallel to the floor, then quickly and suddenly straighten your arms, then return to the original position. All this time, the position of the back should be perpendicular to the floor.
• Rope climbing- put your hands and feet on the rope, clasping it, push off and climb up it.
• - a common and familiar exercise in which, from a hanging position, with the help of the effort of the hands, the body is pulled up.

Distance training:

• Cross-running is a high-speed run in the direction back and forth, in which the athlete moves over a distance of 100 m to 1 km.
• Rowing - a simulator is used, which by the technique of execution resembles rowing with oars on a boat. Distances from 500 m to 2 km are comprehended.

Squats are recommended to be performed at a moderate pace or higher. This helps to increase the stamina of the athlete.

Development of coordination of movements and balance. At first, for balance, arms are used, stretched straight in front of you. As you master the technique, you can gradually abandon this "help".

Safe practice of the correct technique of classic squats. Using squats without weights, you can work out the technique of the basic exercise without risk to health - the position of the lower back and knees, and then move on to squats with dumbbells or a barbell.

Detection of imbalance of the right and left sides of the case. This problem is usually found in the shoulder or hip joints, as well as throughout the body. You can notice the dominance of the right or left leg. If one of these deviations exists, the athlete will feel that the load is shifting to one side or one of the legs will tire more quickly.

Training of muscles, joints and ligaments

When training air squats, the muscles of the entire lower body are included in the work. The main load is on the following muscles of the legs and buttocks:

• gluteus maximus;
• hamstrings;
• quadriceps.

This exercise helps to strengthen the articular apparatus, ligaments and tendons of the athlete. The work includes the hip, knee and ankle joints.

Improving the stretching of the ligaments and strengthening the hamstrings is the prevention of possible injury when doing squats with weights.

Execution technique

Squats are not recommended without prior warm-up. Be sure to stretch the muscles of the legs, hip and knee joints. In addition, squats are often practiced after cardio, when the muscles are already well warmed up.

Consider the main points of an error-free technique for performing air squats:

1. We take the starting position. The feet are set shoulder-width apart or slightly wider. The toes and knees are located on the same vertical line. The loin is slightly arched. You can stretch your straight arms forward or spread them to the sides to create balance.
2. At the moment of exhalation, the hips fall to a point parallel to the floor. With good body flexibility, you can go even lower, while it is important to keep your back straight.
3. We fix at the bottom point and rise to the starting position.

At first glance, the air squat technique looks quite simple. But for high-quality squats during training, you need to pay attention to the following important nuances:

1. The feet are firmly pressed to the floor. You can not rise on your toes or lift your heels off the floor. This position allows you to evenly distribute the weight of the whole body and improves balance.
2. The knees move exactly in the plane of the feet. They cannot go beyond the line of the toes. If the feet are parallel to each other, then the knees will only “look” forward. When breeding socks, the knees also diverge to the sides.
3. The back is straight throughout the exercise. There is a slight deflection in the lower back. Rounding of the back or lower back is unacceptable. It is important to bring this moment to perfection so as not to get injured in exercises with a barbell.
4. The head is straight. The gaze is straight and directed straight ahead.
5. The position of the hands creates balance of the body and does not allow you to fall. You can keep your arms outstretched in front of you or spread them apart.
6. Try to distribute the weight evenly between both legs. At the moment of lowering, the balance point is on the feet between the heels and toes.

Common Mistakes

Air squats are a fairly simple basic CrossFit exercise, but even with them, novice athletes make mistakes. Let's get to know them in more detail:

• No workout. It is unacceptable to start the exercise without first preparing the muscles and joints. This can be detrimental to health, harm the joints and ligaments of the knee and ankle.
• Excessively wide or narrow stance. The correct placement of the legs must be determined independently. It should be comfortable for a particular athlete.
• The knees and feet are directed in different directions.
  
  
• The head is directed down, the gaze is fixed on the floor.
  
  
• The arms do not perform the function of balance, but hang or swing uncontrollably.
  
  
• Rounded loin without arching.
  
  
• Squats are not deep enough. In this case, the muscles do not receive the necessary load and the exercise is meaningless.
  
  

Great video from detailed analysis air squat techniques and common mistakes newcomers.

A training system like CrossFit recent times is becoming more and more popular. Combining a large number of directions, crossfit allows you to get in good physical shape in a short time, lose all that is superfluous, and tighten your muscles. CrossFit includes three types of exercises: cardio (running, swimming, and so on), gymnastics and bodyweight exercises, as well as power training suggesting the presence of burdens. There are different crossfit programs, and everyone can choose the best one for themselves, depending on their goals and preferences.

Basic exercises in crossfit

The CrossFit training program is always based on exercises that are considered basic for this area. However, their combinations may differ. CrossFit includes both bodyweight exercises and strength exercises with relief.

Bodyweight exercises, which are the basis of CrossFit, are as follows:

• Squats and their various variations: classic, on one arm, with legs apart, with narrowly set legs, and so on.
• Low jumps: bench, step, stool, after jumping back to the floor.
• Lunges. It involves taking a wide step forward from a standing position, and then returning to the starting position.
• Back extension. To perform this exercise, your legs must be secured. The back should be relaxed, hands behind the head. From this position, raise your back to one level of the legs, and then we return back. Thus, the muscles of the press swing.
• Burpee. An exercise that has become a CrossFit classic. It starts with a prone position, then push-ups are performed, and after pushing out of it with a jump with a clap above your head.
• Push-ups upside down. For this exercise, you need to stand on your hands next to a wall or other support so that your body weight is transferred to it. Next, push-ups are performed with the head touching the floor.
• Rope jumping. In crossfit, they have some differences. For one jump, the rope needs to be scrolled twice, so the jumps will be higher.

The CrossFit program also includes some weight training exercises. In total, there are five of them in CrossFit:

• The familiar rope pull-up and other exercises with it.
• Push-ups on bars.
• Ring pull-ups.
• Pull-ups on the bar.
• Exercise "corner". For its implementation, you will need a support, which can be bars, rings, and so on. You need to raise your straight legs, forming an angle of 90 degrees and stay in this position for a few seconds.

Lifting two legs can be difficult at first, so you can lift one at a time first.

CrossFit Programs: Some Examples

The program proposed above is for beginners, but the complexes that you will find below already require a certain level of training. It is desirable to have experience with weights, so these are suitable crossfit programs for men

Murph

• 1 km run on the track;
• 100 pull-ups;
• 200 pushups;
• 300 squats without weights;
• 1 km run on the track.

Fran

• three circles of squats with kettlebells, barbells and dumbbells for 21, 15 and 9 reps.
• pull-ups with the same number of sets and repetitions.

Kalsu

• Squats with weights, dumbbells with a barbell - 5 circles of 100 times.
• At the same time, every minute you need to take a break and perform 5 burpees.

Linda

In accordance with this program, you will have ten approaches in total. The first one starts with 10 repetitions, and in each subsequent one there will be one repetition less.

• deadlift with a barbell;
• taking the barbell on the chest;
• bench press with a barbell with an average grip.

Wittman

Each exercise will be repeated seven times. In each approach - 15 repetitions.

• swing weights;
• taking on the chest of the bar;
• jumping onto a box or platform.

crossfit training program in the gym

The crossfit training program will differ depending on where you work out - in the gym or at home. The first option is better in terms of the fact that there will be a trainer nearby who will help in choosing the right complex and will track your results. Also, the gym already has all the necessary equipment that will help in the exercise.

Consider a three-day program. On the first and third days, the exercises will be similar.

Warm-up needed first, which may include running, jumping with overhead claps or spreading the legs. Each exercise should be performed for at least thirty seconds. Breaks should not be taken. 3-4 approaches are performed, and each next should be performed at a faster pace than the previous one.

Main part may include such exercises:

• shuttle run;
• running with high knees;
• classic squats;
• high jump squats.

The training program for men often involves the use of weights: the same squats can be performed with dumbbells or a barbell, which will increase the load on the muscles.

Exercises are performed in the same way as during a warm-up - for 30 seconds without a break. There should be three approaches in total. At the end of the workout, a hitch is performed for several minutes. It can include bends, lunges, various stretching exercises, and so on.

Second day will focus on cardio. It should not include breaks and last no more than 25 minutes. You also need to warm up beforehand, as in the previous day. The main part of the lesson includes the following exercises, which are performed for at least 30 seconds and in several approaches:

• shuttle run;
• hitting an imaginary target with the feet;
• sprint - very fast running in place, then a few squats, and again running in place with knee raises.
• high jump from a lying position, squat, then again a high jump and return to the starting position.

The third day repeats the first.

Features of the crossfit program at home

One of the great things about CrossFit is that you can do it at home. crossfit training program this case may differ depending on the development of which qualities and which muscle groups you will focus on.

Here is a sample lesson plan for two days.

• Day 1. 10 push-ups, 15 sit-ups, 6 pull-ups. Next, the exercises need to be alternated, making approaches to failure.
• Day 2 Run 400 meters, 6 pull-ups, 17 dumbbell lifts. We also perform in a circle to failure.

This is sample program which is also available for beginners. In order for the exercises to bring only benefits, consider the following: recommendations:

• Fatigue in CrossFit should be stronger than in other workouts.
• Don't expect very fast results.
• Choose exercises that will work all the muscles in your body.
• There should be no breaks between exercises.
• You can make your program more varied by using new exercises every day.

Try not to drink too much water while exercising.

For weight training at home, you can use dumbbells, kettlebells, or a barbell. One thing will be enough - the selected projectile can be used for squats, and for bench and standing presses, and for other strength exercises. For cardio loads, the simplest jump rope will be useful.

Programs for men very often include pull-ups. Them can be done on uneven bars and horizontal bars. However, if they are not available at home, you can show your imagination and use, say, a couple of chairs or a tree branch. For walking, you can use an ordinary bench, and weights can be replaced with bottles filled with water.

There are simple programs that can be used by those who are completely new. One of them is " Cindy, which includes 5 pull-ups, 10 push-ups and 15 sit-ups. These exercises make up one set. For a twenty-minute workout, you need to do as many approaches as you can and have time. There should be no breaks between sets - this is very important. When you finish squatting, you should start pulling up again.

You can shorten your workout to 12 minutes if a full-fledged complex is not yet within your power. Then the program will include one pull-up, four push-ups and seven squats. Also in a circle, of course.

You can also alternate between 10 push-ups, 10 sit-ups, and 10 air squats. You need to do five such rounds at the fastest pace.

CrossFit programs can be very different. You can replace some exercises with others, adjusting the workout for yourself in order to develop exactly what you need, because the goals of crossfit are different for everyone: someone wants to specifically lose weight, and someone wants to tone the body, and so on. Ideally, you should entrust the preparation of the program to an experienced specialist.

We offer you to watch a video with crossfit programs.

CrossFit programs on video

CrossFit is a very intensive, functional training. which is based on functional movements, constantly varied, performed with high intensity. CrossFit is based on interval and circuit training.

Below is an example of an outdoor crossfit training program that is performed with your own body weight and does not require additional equipment. This set is for girls only., workouts for legs, buttocks and so that you are fit, dried, hardy and strong. With the help of the CrossFit program, we develop all 10 physical qualities of a person. The meaning of crossfit is the rejection of specialization, a person must perform well in all types physical activity- weightlifting, weight training, cardio training (running, rowing, cycling), you must also be agile, accurate, have good coordination, balance and endurance.

This complex will be without equipment, and it is aimed at training the cardio respiratory system, training endurance, strength, speed, coordination and balance. We will combine cardio exercises - running with 10 repetitions " burpee».
burpee is an exercise we took from the armed forces.

We use the CrossFit circuit interval training method. We perform exercises without rest (if you are prepared), if you are still only at the beginning of your sports path, then you can rest between exercises from 1 minute to 2 - 3 minutes. It is advisable to reduce rest as you are prepared.

We perform the exercises one after the other, you cannot jump over the exercises (perform the next exercise if you have not completed the previous one). We perform 1 intensive circle.

The list of exercises crossfit training program:

Burpee technique

1. Emphasis sitting.
2. Half lying down, we lie down completely.
3. Emphasis sitting.
4. We jump out + clap and jump with the feet off the floor until the body is fully extended

crossfit push ups

1. Emphasis, lying down, put your hands wider than shoulder width.
2. We perform push-ups and lie down completely on the ground and go up (if it’s difficult for you to perform the exercise with a given technique, you can do push-ups with a wave).
3. During push-ups, when we lay down on the ground, we tear off the palms from the floor, then put them again and squeeze them with our hands up.
4. Our task is to completely touch the floor with the stomach (those who are weak and cannot yet do this exercise, then you can use the simplified technique - push-ups with emphasis on the knees, but at the same time also follow the technique of the exercise).
5. A rep only counts when your chest has completely touched the floor.

Air crossfit squats

1. Starting position - feet shoulder-width apart, socks slightly turned to the side, keeping the body straight, taken forward, head raised.
2. Sigh - we squat, lower the pelvis below the level of the knees and press on the heels, after which we exhale and straining the buttocks we go up.
3. Then we make sure that we have a deflection in the lower back, the stomach is pulled in, we pull the pelvis back and press on the heels.
4. You can’t fall on your toes, you can’t lower your head down and you can’t round your back.
5. The repetition is considered only if the amplitude of the squat has reached below the level of the knees.

Front crossfit squats

1. We take weight (ball, bag, stone, water bottle, any object that is not large and has weight).
2. We raise the burden in front of us, without lowering it to the chest, slightly bring our elbows forward.
3. We perform a squat, stretch our elbows forward and, as we exhale, go up.

crossfit lunges

1. Hands on the belt, take a step forward, then bend both legs at the knee, the back leg almost touches the floor, but the knee does not rest on the floor (2 cm from the floor).
2. The front leg is bent at the knee at an angle of 90 degrees, we press on the heel.
3. The weight of the body is distributed between the front and back legs.
4. We strain the buttocks and get up.
5. We perform the second step with the other leg and in the same way we go up.
6. Keep your feet shoulder-width apart, look forward, keep your back straight.

cross fit sit-ups

1. Starting position - lying down, feet on the floor, hands at the top.
2. On an exhalation, we rise up and touch the feet with our palms, after which we lie down in the starting position.
3. Execution speed is accelerated.
4. A rep only counts if your shoulders touch your hips and cross the line. hip joint. And if the hands touch the feet, they completely touched the floor with their backs and hands.

There is an opinion that CrossFit is an activity only for brutal men, and that girls will greatly increase their muscles due to the CrossFit program, but this is not so.

CrossFit program is the kind of training in which we do not achieve muscle hypertrophy, we train all 10 physical qualities of a person.

Crossfit training video

April 3, 2017

The topic of CrossFit is incredibly popular now, because more and more boxes are opening in every city and region. However, this may not always be considered a positive aspect. Why? Because with this sport the same story is repeated as with bodybuilding: there are many coaches, few professionals. And since an experienced and understanding coach is needed in CrossFit more than in any other sport, it is best to gradually expand the scope of your knowledge and understanding of the basics.

To put it simply, the self-coach position in this sport looks pretty good and will at least avoid problems if you are unlucky enough to get a bad or inexperienced coach.

That's why we'll start by looking at the top 10 CrossFit exercises. Moreover, the best ones are not in terms of their popularity or frequency of use in various WODs, but in terms of the efficiency that they can provide you with.

So, no matter if you are a beginner or an experienced athlete, THESE CROSSFIT EXERCISES WILL ALWAYS HELP YOU PROGRESS IN ALL KINDS OF ACTIVITY AND IN ALL CHARACTERISTICS, so try to include every movement in your training program.

How to identify a bad crossfit trainer?

Before we begin to analyze the movements and exercises themselves, we will briefly consider how to “test” your trainer for professional suitability. The opinions of top-class athletes, as well as coaches of performing athletes, are taken as the basis for such a “check”.

This is important only because inexperienced and incompetent trainers will load you with completely unnecessary work, and if these 10 exercises are present in your workouts, then they are not at all in the form in which they should be.

SO IF YOUR TRAINER:

• Not interested in your nutrition and diet in general;
• Gives you challenging WODs from day one;
• Does not follow your execution technique (and does not emphasize that this is the main condition in all exercises out of competition);
• Promises to give a big load from the first week, mentioning famous crossfit symbols (Pooky the Clown and Uncle Rabdo);
• Constantly gives different complexes (excluding adaptation and progression in specific physical work);
• Does not develop all qualities separately (strength work, aerobic, gymnastics, etc.).

In this case, it is better to look for other crossfit gyms, because you will not only lose time, but you may well earn some injuries or worsen your health.

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Important Notes

• You need to understand that crossfit exercises have a specific goal.

Each movement either prepares you for a more difficult movement or provides the necessary level of preparation. For example, kettlebell swings are a great way to prepare you for other pelvic-dominant movements so that you can do basic weightlifting.

• The next important condition is that your workouts should not consist only of crossfit complexes.

Of course, to an inexperienced athlete, it may seem that the whole of CrossFit is a series of randomly selected exercises that change with each new workout in order to ensure the golden rule of this sport - "CrossFit athlete is ready for any kind of load." However, this is an erroneous opinion, more precisely, it is applicable only in the case of holding competitions and performing at them.

Progression is based on the principle of adaptation and specialization. Simply put, in order to become stronger in something, you need to progress. For example, if you want to improve your results in the push press, you need to not only do the push press itself, trying to reach more serious weights, but also perform other exercises that will improve the results (front squat, kettlebell swings, etc.).

By doing a chaotic set of exercises, you deprive yourself of the ability to track progression. This is very good for losing weight, but bad for developing such fundamental qualities as strength and mass.

• Finally, it is worth noting that crossfit complexes are often scolded for not following the right techniques.

For example, bodybuilders do not approve of pull-up styles such as butterfly or kipping, classical weightlifters find errors in the technique of pushing and snatching, and so on. However, most often these are not mistakes, but the specifics of performing crossfit movements, which allows you to reach a better result (more repetitions, more rounds, faster execution time).

In normal training, you should try to devote time to basic technique, that is, only strict pull-ups, that is, pure weightlifting movements, etc.

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Top 10 CrossFit Exercises

Finished with the theory and move on to practice.

It’s worth noting right away that these crossfit exercises will look more like 2 + 8, because the first 2 movements are of great value and usefulness in terms of influencing overall development.

Therefore, it is worth considering, especially if you are taking your first steps in this sport, mastering crossfit for beginners.

1 Burpee

Many top division athletes, especially those who came to CrossFit from weightlifting and other strength sports, simply hate this exercise. And yet, they recognize it as almost the most important.

This is the best movement for developing endurance, which in its functionality is almost unparalleled.

Peculiarities: it is important to note that burpees must be performed in a power style, that is, observing the ideal technique and clarity of movements.

In competition, a "cheat" variation is often used, which allows you to save a little effort and perform the movement more economically or quickly. But in training, you should pay maximum attention to technique, because burpees are for developing strength, endurance, coordination, etc., and not for a beautiful number on the board with the number of repetitions performed.

2. Thrusters

This CrossFit exercise has migrated to other sports and is rightfully considered almost the most functional when it comes to strength work.

It combines two of the most voluminous movements: squats and overhead presses. Moreover, thrusters put extra strain on the muscles of the core and back, as the body is forced not only to maintain balance, but also to transmit momentum as it moves from the legs to the arms.

Features of thrusters as crossfit exercises: many people do their thrusters wrong, which reduces their overall effectiveness. It is important to remember that this is an explosive movement during which you must get up quickly, transferring momentum from your legs to your arms. Also, the movement should be solid and resemble a school relay, when one participant, after passing his distance, passes the flag to the next.

THEREFORE, IT IS IMPORTANT TO REMEMBER A FEW RULES:

• Take the barbell on your chest and fix it;
• Sit down quickly, but do not fall by inertia;
• Rise in one powerful movement;
• The extension of the arms and lifting the bar over your head should only begin when you stand up, in no case should you start lifting the barbell from the chest while you stand up.

3. Mahi with a kettlebell

This movement can hardly be called only a crossfit exercise, rather it has found its popularization in this discipline, although in fact it has been the main one in kettlebell lifting for many decades. It is quite simple and every person can perform it, having correctly selected the weight of the kettlebell.

It also engages almost every muscle in the body, and most importantly, it perfectly prepares your muscles for other, more complex types of movements (especially with abduction of the pelvis).

Peculiarities: most often, crossfit for beginners cannot be imagined without this movement. However, it must be done correctly, which determines the overall effectiveness.

• First, try to make powerful movements with the pelvis, because that is where the momentum for the whole exercise is born (the arms act more like ropes that hold the kettlebell).
• Secondly, never lift the weight above your head, this is a gross mistake that reduces the effectiveness of swings. The top point should be the level of your chin.

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4. Barbell squats.

This movement has become the basis and basis for any strength sport, and crossfit is no exception.

It gives a lot of "bonuses", such as maximum hormonal response, development of strength and coordination, strengthening of the core muscles and the basis for further weightlifting movements, which will be much easier to master.

Features of barbell squats as a crossfit exercise: it is important to forget the rules of bodybuilding “before the parallel”. If you are protecting your knees, want to get the most out of the exercise, then you need to sit in a full squat, that is, as low as possible.

It will also gradually increase your stretch, which is very much needed in CrossFit (in all TA exercises).

• Remember to alternate classic squats with front squats and try to work with heavy weights and low reps (for strength development it is ideal to do 5-6 working sets of 3-5 reps in style: 5 5 5 3 3 3).

5. Deadlift.

Everything is simple here, the basis of strength crossfit exercises is weightlifting. That is, you will take weight from the floor a lot and often, which requires a strong back, stabilizers and certain skills. In this case, one cannot do without a deadlift, which is a springboard for performing all movements, from taking on the chest to the snatch.

Peculiarities: in this exercise, the standard rules apply: arching in the back, perfect technique, working with heavy weights.

• Of course, you should avoid the “lifting” style, where the main goal is to pull the maximum weight, for which some tricks are often used.
• You also need to try to alternate the grip (regular or mixed grip), as well as the execution style (classic or sumo).

The direction of crossfit exercises cannot be imagined without this movement.

Pull-ups are a strong back, shoulders, arms, forearms, and part of a huge number of WODs and benchmarks.

What can I say, one of the two movements in Fran’s “main” CrossFit WOD is pull-ups, although it uses alternative techniques that allow you to do it faster and with large quantity once

Features of pull-ups as a crossfit exercise: You should always start with classic pull-ups.

The phrase "easy" should never be applied to this movement. Is it easy to do 20 strict pull-ups? Start doing them with additional weights. Complicated? Change your grip.

• However, starting with kipping and butterfly is a terrible mistake that most often leads to injury and lack of progression.
• Therefore, remember - only strict pull-ups in training, alternative styles are applicable as a technique development, and not a basic movement.

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7. Bench press.

This exercise may not be the most popular in CrossFit, but it is unprecedented in its effectiveness for developing the strength of the entire shoulder girdle. Although CrossFit routines almost never include bench presses, this movement cannot be ignored in training.

Features of the bench press as a crossfit exercise: try to perform the bench press in an exclusively power manner, working with large weights (at least 60% of the RPM).

• Grip width is also very important, it should be neutral, that is, no wide grips from bodybuilding, the position of the hands on the bar should provide good amplitude and allow you to squeeze out a lot of weight.

8. Push-ups in a handstand.

This is a complex gymnastic movement that requires a lot of preparation and strength of the shoulder girdle and arms. You often hear advice that CrossFit workouts should include schwungs and other strength exercises to develop shoulder strength, but this is a highly controversial statement.

The fact is that when performing such push-ups, all muscles are involved, including stabilizers, which allow the body to maintain balance, because these exercises have slightly different tasks.

Therefore, it is best to start aiming for clean handstand push-ups as early as possible, because this movement will require a long preparation, which often consists of several exercises.

Peculiarities: do not immediately try to do such push-ups, this is a very traumatic movement. Try to start with partial push-ups with your legs resting on a cabinet or bench, gradually increase the angle of inclination until you can achieve at least 5-10 well-executed movements.

Also use fillers to reduce the amplitude until you get the hang of it. classic look push-ups.

Handstand push-ups like crossfit exercise: video

The second video can be watched from 5.30 am 😉

YOU CAN GET MORE DETAILED WITH THE DIFFERENT PUSH-UP TECHNIQUES IN THE ARTICLE:

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In crossfit training, jumping, as they say, is both important and necessary. They are used in some complexes, they can often be at different stages of the competition, and they simply perfectly develop important characteristics.

Jumping is most often divided into cardio work to improve conditioning (repeated jumps to the box in any variation), as well as a more powerful style when jumping out with a powerful explosive movement.

Most often, jumping from a deep squat is used as the most effective CrossFit exercise for developing explosive leg strength.

Features of jumping as a crossfit exercise: you need to clearly separate power jumps, where you need to push the body into the air as much as possible due to the strength of the legs, and ordinary multi-repetitive jumps, where the emphasis is on developing endurance. Most often, the latter are represented by jumps on a pedestal, a hill, or over a bar or any other obstacle.

Jumping on a curbstone, like a crossfit exercise: video

MORE JUMPING INFO:

10. Push and snatch.

It may seem strange to some people why such important movements, which are definitely included in the list of the most important and common movements, are at the end. However, any experienced athlete or trainer will tell you that these are the most difficult types of movements.

They combine many other exercises and, in fact, are a compilation of your preparation.

If you break the push into components, then it will be at least 5-6 exercises, therefore it is much more profitable to perform one movement than several of its links. On the other hand, jerking or snatching without preparation puts you at great risk of injury. More than any other movement.

Therefore, although these exercises are almost the most common in crossfit, you need to switch to them if you have serious physical fitness, preliminary practice of the technique in each of the “links” of the movement, and also under the supervision of a trainer.

Peculiarities: everything is simple here, you need to master these movements under the supervision of a specialist. If you try to do everything yourself in front of a mirror, then 90% of the time your technique will be wrong, which will lead to the risk of injury and reduced efficiency.

CrossFit exercises video: Push and snatch

Conclusion

Finally, I would like to note that the base of crossfit exercises is much larger than in any other sport. However, not all movements can provide fundamental training and development of important qualities. For example, until you master the deadlift, shwung, clean and other exercises, you will not even be able to clean and jerk. There will be no technical or strength training for this.

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The same goes for squats. Single leg squats are not on the list, although they are often used in CrossFit.

In this article, we are only talking about the main CrossFit exercises, and not the various branches.

If you can develop sufficient leg strength, then you will quickly be given one-legged squats, if you make progress in pull-ups or thrusters, you will learn other exercises much faster, just because you will become stronger and more enduring.

The exercises that we have reviewed can be easily perceived by you as home crossfit or crossfit for beginners, where the most important basics are presented, without which further training is simply impossible. Therefore, try to rely on basic and basic exercises, this is the most fast way master the entire array of CrossFit movements.

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