CrossFit Workouts

CrossFit WorkoutsContinued from CrossFit: Diet and Beginner Principles. The CrossFit workouts develop 10 aspects of physical fitness: cardiorespiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance and accuracy.

The CrossFit workouts are designed in such a way that the exercises in the program change frequently. What is the benefit of frequently changing your workouts?

Doing so keeps your body constantly guessing as to what is coming next, hence your body does not adapt to any particular exercise.

The CrossFit workouts are also designed to develop a metabolic capacity capable of doing endurance and high-intensity exercise. The goal is to build the broadest and most general fitness possible. Their specialty is not specializing.

The CrossFit workouts are tough, but tailored to physical capacity and age. They are sticklers for good technique. When teaching squats and pulling exercises from the floor, they make sure that students maximize the use of their hips and protect the spine. A student might begin with partial squats, progressing to lower positions as fitness and technique improve.

Keep in mind that CrossFit workouts are directed by personal trainer to help motivate you to exercise hard, with good form. However, the following workout will give you a taste of this kind of training.

Do the following CrossFit workout three days per week. Do the circuits three times, but do not exceed 20-30 minutes for the workout. Break the exercises into sets if you cannot complete all the reps (e.g., 20 pull-ups). Record your time. Train as hard and as fast as you can while maintaining good technique. Select a weight that allows you to complete the reps in the sets.

Sample Workout Based On CrossFit Principles

Monday: 40 Push-Ups, 10 Standing Long Jumps, 40 Squats with Hands on your Hips, 20 Dumbbell Swings, Skip rope rapidly for 3 minutes, Rest 3 minutes; repeat circuit

Wednesday: 20 Pull-Ups, 20 Dumbbell Thrusters, 20 Overhead Squats, 10 Kettlebell Snatches (10 for each arm), 2 minutes standing spinning on bike with maximum intensity, Rest 3 minutes; repeat circuit.

Friday: 20 Burpies with Push-Ups, 40 Deadlifts, Sprinting in place (high knee, fast arms) 1 minute maximum intensity, 20 Lunges with Arm Curls (20 for each leg), 20 Push Presses with Barbell, 2 minutes standing spinning on bike with maximum intensity Rest 3 minutes; repeat circuit.

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