20 new CrossFit workouts without equipment

Crossfit concept

If you break down the name of the CrossFit system into its components “Cross” - translated from English as “crossing, hybrid, transition, intersecting” and “Fit” - “in good shape/condition, adapt, healthy”, you get the crossing of various exercises, after performing which a person will be in good shape.

CrossFit is a proprietary exercise program that mixes a variety of sports, from track and field and running to weightlifting and powerlifting.

Many people mistakenly consider these classes to be just another fashionable system for losing weight. In fact, this is an independent sport that is focused on developing a person’s endurance, strength, flexibility, agility and speed, in some ways very similar to circular general physical training, which was actively practiced under the USSR.

Back in 1995, police training was conducted using the CrossFit principle. In 1996, the first specialized gym opened, in which training was conducted exclusively using this system. Five years later, this brand was patented by CrossFit Inc. Its founders were gymnastics coach Greg Glassman and his wife. Over the next 15 years, CrossFit gained massive popularity in the world and more than 15,000 thousand gyms for this sport opened around the world. This is evidenced by the fact that abroad, even police officers, firefighters and special service workers train using the CrossFit system.

Benefits of classes

Through regular exercise, athletes develop endurance, strength, agility and flexibility.

Intensive exercise helps burn fat, which has made it popular in the fitness world.

The will and perseverance in achieving goals are trained, the person becomes more organized and collected.

Disadvantages and injuries

Among medical specialists, there is an opinion that anaerobic loads at a high heart rate in CrossFit have a detrimental effect on the condition of the heart and cardiac muscle. But there have been no comprehensive studies on this topic and there are no supporting facts.

In pursuit of results, athletes perform weightlifting and gymnastic movements with large errors and get injured.

Self-composed WODs with violations of the principles of exercise composition lead to overload of the central nervous system and overtraining.

Competitions

CrossFit is a competitive sport. The "Fittest Man on Earth" is determined at the Crossfit games. The intrigue is that participants learn about upcoming tests and complexes only at a briefing right before the start.

Athletes are pre-selected in zonal competitions and the best of them are delegated to the games.

Russian CrossFit Championships have been held since 2012. Summer and Winter Cups are organized.

To avoid being subject to the jurisdiction of Crossfit Inc. Some clubs in Russia are developing crossfit as a functional all-around sport.

Features of crossfit training

The main difference between the CrossFit system and other training programs is the wide selection of exercises, their cyclic repetition and very short breaks between exercises. This system combines elements of athletics, kettlebell lifting, powerlifting and a number of other sports. A variety of exercises allows you to effectively develop strength, flexibility, endurance, speed, coordination and develop all the muscles of the body.

All exercises in CrossFit can be divided into three categories: cardio, lifting your own weight, lifting additional weight. All exercises are performed in groups of 10-15, so during training there is always a kind of “spirit of competition”, which perfectly motivates each participant to work hard and responsibly in classes.

Crossfit complexes

CrossFit complexes are, as a rule, exercises that are repeated in a circle, which must be completed in a certain time or, conversely, performed in a limited number of rounds. A CrossFit workout always begins with a joint and cardio warm-up. And after a short rest, the technique of certain exercises begins to be practiced, and then the implementation of the complex itself.

CrossFit exercises are traditionally divided into 3 types:

You can do CrossFit at home on your own. For squats with and without additional weight, push-ups, abdominal swings, pull-ups, sit-ups, no special equipment is needed. You can download the CrossFit training program on the Internet or attend classes in the gym and ask the trainer to describe how to practice at home using this system.

CrossFit and athlete health

Anyone can do this sport. The difference between male and female complexes lies in the load with which you will have to work when performing the exercise. Despite the fact that you can practice this system on your own at home, it is better for beginners to start training in the gym under the supervision of a trainer in order to learn the correct technique for doing the exercises and avoid injuries.

It is also very important to listen to your condition during exercise and avoid overload. Good gyms always have blood pressure monitors that can be used to measure your heart rate. If the indicators are more than 180 beats, you must immediately stop training.

CrossFit is a fairly complex sport that involves very intense training and this often scares away beginners. There is an opinion that you should first train in the gym, and then come to CrossFit. In fact, everything is not like that - the gym will not help you in any way.

In addition, you can start doing CrossFit at any level of training. For the most unprepared, adapted exercises will be used and vice versa, the more advanced you become, the more complex exercises and heavier weights you can begin to train with.

If you have certain diseases in acute or chronic form, crossfit is generally strictly prohibited. These include:

• problems with the cardiovascular system,
• respiratory tract diseases,
• disorders in the gastrointestinal tract and genitourinary system,
• infectious diseases,
• injuries and diseases of the musculoskeletal system,
• mental disorders and diseases of the nervous system.

The ban applies to people who have recently undergone surgery or are undergoing rehabilitation. Pregnant and breastfeeding women should also not do CrossFit.

The benefits and harms of crossfit training

Crossfit is a set of exercises in which, in addition to strength, you also need to use your mind, otherwise it is very likely to get injured. TV screens and advertisements show smiling men and women with pumped up figures, looking at whom it seems that everything is simple and easy. Is it really that easy? What are the positive and negative aspects of training?

Benefit

• Respiratory system training.
• Strengthening the immune system.
• The results of the training are noticeable within 14 days.
• Improved strength, endurance, speed and coordination.
• Rapid burning of subcutaneous fat.
• There is a “spirit of competition” during training, which serves as an additional incentive.
• The muscles of the whole body are worked out in a short time
• A variety of loads, depending on the preparedness of the athletes.
• Functional training helps to work all muscle groups.
• The accompanying diet will help you maintain an athletic figure.

Harm

• Intense circuit training can cause serious injuries, dislocations, and sprains for an unprepared person.
• If done incorrectly, strength exercises can cause damage to your joints and spine.
• Uncontrolled overexertion can damage muscles.
• Frequent increased heartbeat will quickly damage the main “motor”.
• Women can cause serious harm to the body by lifting “male” weights in classes.
• The paleo diet used in CrossFit excludes dairy products, grains, tea, and coffee from the diet.

Bright moments

CrossFit Games competitions have been held annually since 2007. This is quite an entertaining and interesting spectacle, during which emotions overwhelm the participants and spectators. The highlight of the competition is that the list of exercises that must be performed is announced a couple of hours before the start of the competition and athletes do not have time to prepare for them in advance. In addition, the organizers began adding non-CrossFit tasks to the competition.

The most famous CrossFit Games winner is Rich Froning. It took first place 4 years in a row, starting in 2011. The 2021 competition was distinguished not only by another victory of the best of the best, but also by the wedding of athletes.

Even though CrossFit is considered more of a strength sport, many women do it and they are much more likely to leave reviews of their experiences online. Most often they are positive, but many athletes note that the beginning of training seems like hell and there is always a temptation to quit. But, if you don’t give in to it, in just a few months tangible results will appear, your figure will change dramatically, your health and all your muscles will improve.

What is CrossFit and how to start doing CrossFit?

CrossFit is becoming increasingly popular in Russia, and competitions in this area attract an impressive audience. From August 17 to 19, Moscow will host the largest fitness championship, Big Cup 2021, organized with the support of Reebok. About 240 athletes from Russia and the CIS countries will compete for the title of the strongest.

On the eve of the Big Cup, we spoke with brothers Pavel and Timofey Prolubnikov

– CrossFit athletes who will take part in a grand competition. They shared their experience and told what motivates them, what specifics are in the competition program, at what age can you start doing CrossFit and whether it is possible to exercise on the street and not in a specialized gym.

Photo: From the personal archive of athletes

– When you first started doing CrossFit, what was your greatest motivation?

Paul:

Videos from Crossfit Games and Regionals 2011-2013.

Timofey:

We were amazed by the gymnastics and strength performance of the athletes. We were impressed by the Reebok CrossFit Games. When we started training, we very quickly began to grow both in strength indicators and in other skills. I really enjoyed learning to walk on my hands. It immediately started to work out well. This made me very happy. For a long time there were no exits on the rings. But as soon as I made my first exit, I had a great desire to develop further.

– Why do you think people come to CrossFit in the first place? To lose weight, get pumped up, or maybe for some special atmosphere?

Paul:

We think that behind all this combined.

Timofey:

It seems to me that every person has their own reason why they start doing CrossFit. For some, losing weight is really important, others want to be like the beefy athletes at the CrossFit Games, or just like a friend who competes at local competitions. And everyone, one way or another, finds themselves in a community atmosphere.

– At what age can you start doing CrossFit? Are there any specific restrictions or in general even a child can start?

Paul:

This is the age at which physical education is introduced at school, probably at this age you can come to CrossFit. After all, just like in school classes, there is a horizontal bar and a rope. You can do squats, push-ups, or throw a light medicine ball at the wall. You can run and jump. We don’t see any restrictions on putting a child on a rowing machine or bike. But barbells or weights are a developmental process; here the coach must look specifically at each child.

Timofey:

It's difficult for me to answer this question. I can say that from early childhood I would not send my child to CrossFit. At the very beginning, it is important to lay the foundation for the child. These are swimming, athletics, gymnastics. Maybe even some kind of wrestling if the child is having trouble. Then, I think, from the age of 12, or rather, from 14-15, you can start working with a barbell. Here it is better to ask specialists. By the age of 16, I think a child’s body is quite ready for full competitive activity. Although at the moment I’m even afraid to imagine at what age parents enroll their children in CrossFit, since it’s very popular now. Especially in the USA.

– Do you perhaps have any clear examples of when children started doing CrossFit?

Timofey:

I don’t have any clear examples of children who started doing CrossFit at an early age. My nephews, aged 8 and 10, are just swimming.

– What should a good CrossFit gym have? What is the minimum and maximum filling set?

Paul:

We think the minimum set should be:

• Enough space for a group of ten people to study freely. It's hard to say in terms of footage;
• set of barbells with weights;
• horizontal bars (frame);
• rope;
• rings;
• rowing machines;
• weights;
• medicine balls (wallballs);
• warm-up PVC tubes;
• elastic bands for stretching;
• at least a couple of rollers for rolling out muscles;
• shower.

Maximum set:

All the previously mentioned equipment, but in sufficient quantity, that is, from 30 free bars, a huge number of weights of various weights, a wide range of weights and dumbbells, medicine balls, several ropes, gymnastic rings, at least 5 rowing machines, Assault bikes, Ski skis. It is advisable to have several True Form running tracks. The most important thing is a large space, high ceilings and good ventilation. Also, the maximum set can include a separate zone, albeit a small one, with a rocking chair. And a sauna! Perhaps a cafe.

Timofey:

The minimum set of equipment for a gym, in my opinion: a frame for 6 people, medicine balls, a couple of rowing machines, rings for strength training, rings for push-ups, 5-7 bars (preferably 10), weights, a simple set of weights and dumbbells, Jump ropes are not necessary, but preferably, a roller for rolling, 5-7 ebmats. The maximum set will be complemented by Assaul bikes 1-3 pieces, pegboard, sled, skis, stuffed bags 50-70 kg, heavy dumbbells, treadmill. I calculate the maximum set of equipment for performing athletes, naturally.

– To what extent does CrossFit, in principle, make fitness and healthy lifestyle more accessible to people? Is a CrossFit gym membership expensive?

Paul:

You know, fitness and healthy lifestyle are always available to people. Every day. You can always go outside and go for a run. Also buy a pair of dumbbells and weights. CrossFit simply added variety to people's sports lives.

Timofey:

On average, a CrossFit membership costs 12 months more than a regular gym membership. It all depends on what the person wants.

Photo: From the personal archive of athletes

– Is it possible, in principle, to refuse to go to the gym and exercise, for example, on a sports ground outside?

Paul:

Yes, you can go to the site. It’s just that some people are afraid of it, shy. Another point is bad weather. Then it’s better to go to the gym or study at home.

Timofey:

I will say that not every person can constantly exercise on the street. It will get boring quickly. But, in principle, for a person who just wants to stay physically fit, it is enough to do periodic jogging on the street and practice at tournaments. It doesn't take long.

– How did your competitive history begin? After all, you can just study for yourself, what motivated you to start preparing for competitions?

Paul:

We started studying for ourselves. Even when we were working out at home on the horizontal bar, we ran and swam in the pool. At the university we just went to physical education and sometimes visited the rocking chair. At the end of the fourth year (2012) we learned about CrossFit. The idea came to just try. In 2014, when we signed up for the EF CrossFit CrossFit gym, we already clearly understood what we wanted from our classes – to prepare for competitions. Inspired by the Reebok CrossFit Games and Regionals videos. And what exactly is the athletic form of the athletes, their training, the ability to do a lot.

– How was your first CrossFit competition?

Paul:

Mine in particular went terribly. It was winter “Heraklion 2015”, it seems. I was not ready for the barbell, I took what I could: 85 kg for 3 hangs. Sani couldn’t pull at all, his legs were kind of weak. Although before that the task included a 400 m run and 60 throws of a 9 kg ball, it couldn’t take me out so much then, although, apparently, it did.

Timofey:

My first competition was the Big Summer Cup 2021. It was very interesting and exciting to perform on a huge stage at the Heraklion stadium. Lots of people, loud music, charged atmosphere. I didn’t complete all the complexes the way I wanted, but I gained a lot of experience. And yes, I have never been so tired as during these three days of competition. But it was very cool.

– In CrossFit tournaments, is there a certain set of exercises (subdisciplines), or are the stages at each competition completely different from each other in content?

Timofey:

Competitions are always different. You never know what exactly will happen. Sometimes some tasks are known in advance. But you need to be prepared for anything, as they say.

Paul:

CrossFit has a set of exercises. Lifting barbells (snatches, jerks), exercises with weights, dumbbells, performing exercises with your body weight (rope, rings, horizontal bar, push-ups, squats), rowing on a rowing machine, bike, ski machine. There is also walking on your hands, doing push-ups in a head-down position against a wall. This is not a complete list. All exercises have variations. For example, you can do push-ups upside down against a wall with your hands elevated (deficit push-ups). You can pull yourself up to your chin, or up to your chest. It is possible in different styles (strict, with swing). At competitions, exercises are often modified or something new is invented. Just look at the CrossFit Games. There are also classic tasks that have a standard completion time. There are no so-called stages at specific competitions. There is just a day or two or three during which the competition takes place. And the organizers are trying to come up with diverse tasks that maximally test all the athlete’s abilities. And tasks, as a rule, are not repeated when comparing a variety of competitions. Because in reality the combinations of tasks are limitless if you count the entire set of various exercises. There are thousands of tasks you can create.

Photo: From the personal archive of athletes

– What are your favorite tasks? What are your strengths? What, on the contrary, do you consider your weak side?

Paul:

We really love gymnastics (pull-ups, push-ups on rings), a mixture of gymnastics with cardio, and also just cardio work. The weak point is probably tasks with heavy weights.

Timofey:

I definitely love hand walking challenges. I consider myself strong in exercises such as pull-ups, bench press, running, handwalking, and handstand push-ups. But I don't like running. At the moment, it is very difficult to grow in the push and pull of the barbell from the floor and in the deadlift. Some stupor. Weaknesses are identified in the process of performing a complex. These weaknesses are always different as there is always a different combination of exercises, weights and repetitions and it affects my body differently.

– What are your expectations from participating in the Big Cup this year? How is the preparation going?

Paul:

What are the expectations? To cope with tasks perfectly, so that after completion there are no thoughts about what I could have done better somewhere. Well, we'll see. Preparations are in full swing. We try to cover the entire range of possible exercises and tasks.

Timofey:

Preparations for BC 2021 are going very intensively. My brother and I are trying to work more on what is difficult. Many factors influence an athlete's entry into competitions: psychological preparation, physical preparation, judges. Everyone is physically ready to win. Morally no. So I try not to think negatively. I just want to enjoy the performance. And, of course, I’m ready to show everything I’m capable of.

– Do you have any favorite motivating CrossFit accounts on networks or CrossFit videos that motivate you to get up and go train?

Paul:

There is nothing specific. Just open YouTube and type something like “CrossFit Motivation” or “CrossFit Games Motivation.”

Timofey:

For my brother and I, training is like work. We can't afford to skip training for the day. I don’t even have such a thought in my head. If it’s hard for me, then I just listen to my favorite music, drink my favorite pre-workout drink and go ahead and train. Although, perhaps, there is a motivating video:

Watch on the official YouTube channel.