Here are the top 15 CrossFit exercises that only require your body weight. In addition, they can be performed at home.
Dear friends, today we will talk about CrossFit. Let’s try to be as short as possible, but at the same time give you a complete understanding of this type. CrossFit appeared relatively recently in Russia. This sport is new to us, coming from America. CrossFit gymnast Greg Glassman invented it. In the 80s, he defined the general position of this technique.
CrossFit became widespread in 2001. CrossFit can be called a system of general physical training, consisting of functional, constantly varying movements performed at high intensity. CrossFit creates the most versatile athletes possible, that is, they must be strong and resilient, fast, explosive, coordinated, and generally ready for any physical activity. The athlete receives uniform and full physical development. We just ask you not to confuse CrossFit with regular circuit training, as many people mistakenly think. You are told this by those people who have not understood the essence of CrossFit and thereby draw hasty conclusions. Of course, circuit training in CrossFit is a common occurrence, but it is far from the basis.
CrossFit can be roughly divided into fitness for health and sports. Such training has the main goal of improving health and creating good physical shape. CrossFit as a sport has the main goal of winning various competitions.
Tips and tricks for doing CrossFit
This information will be useful for both men and women.
One of the most important points is the athlete’s nutrition.
Especially breakfast, which should include high protein foods. It is important to find a gym where it will be pleasant and comfortable to train. Dumbbells are the most necessary and important equipment. The duration of the warm-up directly depends on the duration of the workout. The shorter the workout, the longer you should warm up. To increase the effectiveness of exercises, walk distances with weights with your arms lowered along your body
The so-called "farmer's walk" will strengthen your grip. If you're not a good runner, add more of these workouts to your program. While doing the exercises, create a mental attitude that you are influencing the space around you with your actions. It's like you're pushing the floor down or trying to bend a barbell. Constantly vary the exercises, do not focus only on weightlifting and gymnastics. Proper exercise technique is extremely important. Monitor your results, but don't tear your veins to improve them ahead of time. Follow the trainer's instructions exactly. CrossFit is a training not only for the body, but also for willpower. You will have to get used to difficulties, discomfort, pain and fatigue. In your daily life, remember to work on relaxing your most clogged muscles. Take a week off once a month. You can continue to exercise lightly to allow your body to recover from heavy exercise without losing shape. Have fun.
The main thing is to love what you do
Fundamental Principles of CrossFit Training
The main principle of CrossFit training is the correct alternation of exercises. When building a training program, exercises that use the same muscles should not be placed nearby. The expression “the main thing is quality, not quantity” comes in handy here. Before starting to master this type of training, the trainer selects an individual exercise technique for each athlete. Despite the fact that CrossFit can be done at home, it is still worth seeking the help of a trainer at first. The help of a professional will be useful for “laying the necessary foundation.” The training itself is usually divided into three segments: weightlifting, gymnastics and cyclic training.
As with any other type of physical exercise, special attention should be paid to execution technique, on which the effectiveness of the entire program depends
In CrossFit, exercises are performed in rounds. Round - performing a given number of exercises in the complex. When working with the classic program, perform 5-7 rounds, after which rest until the oxygen supply in the body is completely restored.
Sports exercises without equipment
Cindy
In 20 minutes you should perform as many repetitions of the complex as your athletic training allows. Each round of exercises consists of five pull-ups, 10 push-ups and 15 squats. If you were able to complete 15 to 20 repetitions, you can say that you are in fairly good physical condition. More advanced athletes will be able to perform more than 30 or even 35 repetitions.
Mary
This is a more advanced version of Cindy’s first workout, here the complexity of the movements has increased, and if the previous set of exercises seemed too easy for you, then you should try this set. In 20 minutes you need to do the maximum number of times - five handstand push-ups, 10 pistols and fifteen pull-ups. If you are new to fitness, you will most likely do 5-7 repetitions; for more advanced athletes, the result will reach 15 circles or more.
Tabata
In this sports complex, Tabata, you need to do each exercise for 20 seconds, and after 10 seconds rest. In twenty seconds you need to do as many repetitions as your physical fitness allows. The complex includes 4 simple exercises: push-ups, pull-ups, sit-ups and squats. You need to do eight circles of each exercise, that is, there will be 32 intervals of 20 seconds. The user needs to count how many repetitions he has had. If, when calculating the results, your score goes over 310, we can say that you are in excellent physical shape; professionals are approaching the figure of 500 or more.
Annie
You should focus on the time in which you managed to complete the entire complex; if you completed the entire complex in 10 minutes, then you are in good physical shape; if you completed it in 7 minutes, then you are an advanced user. If you completed this entire task in 4 minutes, then you are an elite athlete.
Angie
This sports complex must be performed at speed, that is, as quickly as possible. This includes one hundred pull-ups, one hundred push-ups, 100 sit-ups, 100 squats. If you were able to complete the entire set of exercises in half an hour, that is, 30 minutes, this is very good, and you have good athletic training. If you completed the task in 15 minutes or less, then you are a real professional athlete.
A spoon of tar
Crossift has a lot of followers and admirers.
However, there are also quite a few opponents. CrossFit received negative reviews after a certain Makimba Mimms sued the trainers of the Manassas World Gym sports club in 2005 with a statement that CrossFit poses an increased risk of developing rhabdomyolysis. He sued for 300 thousand dollars. Today there are entire societies against CrossFit. They accuse it of placing a heavy load on the entire body as a whole, and of the inconsistency and illogicality of the exercises that make up the training complex. They blame CrossFit for several deaths due to various complications.
Indeed, CrossFit is a very tough training and in order to start doing it, you need to clearly know what health problems you have. You should not start training immediately at a high pace and with heavy weights. Approach your training gradually, as with any sport. Listen to your body, if you feel unwell during training, experience nausea or headaches, pain in the joints, spine - this is all a signal that certain types of exercise are not suitable for you. To prevent CrossFit from bringing you health problems, start doing it under the watchful supervision of a professional trainer.
To fully understand what CrossFit is, watch this short but impressive video.
Basic exercises
Next, we will look at the basic movements that a beginner should start with in the first month of training.
Burpee
Burpees are the most famous exercise in CrossFit. It has become a kind of calling card of this training system. It belongs to the gymnastic class, that is, to work with it you only need your own body and nothing else.
Burpees are great for training endurance, which is so necessary for a beginner in CrossFit.
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Deadlift
Deadlifts are the basis of Crossfit training. The movement comes from weightlifting and works great on the legs, gluteal muscles and back muscles. In addition, it will be a good start for beginner athletes when training with free weights. Thanks to it, you can understand the basic principles of following the technique of performing various lifts of the barbell. Having worked the deadlift properly, it will be much easier to move on to cleans, snatches and jerks.
Pull-ups, squats and push-ups
Let's not dwell long on pull-ups, air squats and push-ups - these exercises are familiar to us from school. They are basic gymnastics for beginners and should definitely be included in the training program.
Jumping rope
Rather, even double jumping rope is a very useful exercise. Refers to the cardio block. Excellent for developing overall endurance and coordination of the whole body. Must be used in training for beginners.
Press press
The barbell shwung press is an excellent strength movement. Refers to weightlifting. Works the legs (calves, buttocks and thighs), the main emphasis is on the deltoids and triceps. Recommended for inclusion in the program for beginners.
Plank
The plank perfectly works the abdominal muscles (abs program in the gym and at home). Perfect for working after the main workout as an additional workout for the core muscles.
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Sit-ups
Sit-ups or V sit-ups - raising the body from a lying position (in the case of V, raising both the body and legs from the same position). The movement works well for the abs and overall endurance.
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Kettlebell swings
There are quite a few types of kettlebell swings in CrossFit, but two-arm swings are the basis for inclusion in initial training. They perfectly pump up the legs, buttocks, deltoids, back muscles and core.
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Cardio
And, of course, cardio exercises such as running, rowing, air biking should be included in the CrossFit training program for beginners, depending on what exactly is in your gym. If you have everything, great, you will need to alternate. If not, then replace one with the other.
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CrossFit programs
CrossFit has a huge variety of exercises, techniques and variations. But initially there weren’t many of them. There are several basic exercises that form the backbone of CrossFit training.
Bodyweight exercises:
- Squats - they can be varied (on two legs, on one leg, with legs spread wide, etc.)
- Back extension - legs are fixed, hips rest against the support, back is in a free state, hands behind the head. The back rises from a position of 90 degrees, in line with the legs and back.
- Jumping - from a squatting position, the athlete jumps onto an improvised pedestal and then jumps back.
- Burpee is an exercise similar to the usual push-ups, only after each push-up you need to pull your legs to your chest, jump up from this position, while clapping your hands above your head.
- Push-ups upside down - we approach the wall, focus on our hands, lift our feet off the ground and press them against the wall. In this position, we do push-ups, touching the floor with our heads.
- Jump rope - even a child knows this exercise. The only difference between this exercise in CrossFit is that the jump is made longer in order to have time to spin the rope around you twice. In this case, you have to push off harder and jump higher.
- Lunges - the athlete takes a wide step forward from a standing position, then returns back. The supporting leg should almost touch the floor, and the landing leg should bend no more than 90 degrees.
Exercises with gymnastic apparatus:
- Corner - on parallel bars, rings or other support with straight arms, raise your straight legs parallel to the floor and hold them in this position for several seconds. You can straighten one leg at a time. Your torso should form a 90-degree angle with your legs.
- Pull-ups on rings - holding gymnastic rings in your hands, raise your body with your arms until it reaches 90 degrees, then suddenly lunge upward, straightening your arms. Return to the position of bent elbows, lower to the floor.
- Dips - holding your body weight on your arms, elbows bent parallel to the floor, sharply straighten your arms, then return to the starting position. The back should be perpendicular to the floor and not deviate.
- Climbing along a rope - resting your hands and feet on the rope and grasping it, push off and climb up the rope.
- Pull-ups on the crossbar are the usual pull-ups for us on the horizontal bar, when from a hanging position the body is pulled up with the force of the arms.
Distance exercise:
- Cross-running is a fast run back and forth, when the athlete runs between a distance of 100 meters and 1 km.
- Rowing - a simulator is used, the technique of which is reminiscent of rowing with oars on a boat. Distances from 500 to 2000 meters are covered.
Exercises with weights:
- Deadlift - from a sitting position, grasping the barbell shoulder-width apart, the athlete rises on straightened legs and lifts the barbell off the floor. Then returns to its original position.
- Push - from a sitting position, grasping the bar slightly wider than the shoulders, the athlete rises on straightened legs and lifts the bar off the floor, lifting it to his chest. After this, he jerks the barbell overhead with straightened arms.
- Barbell Squats – The barbell rests on your shoulders and is supported by your arms, with your feet shoulder-width apart. The athlete squats deeply and rises to straightened legs.
- Swing with a weight - holding a weight with both hands, the athlete lifts it above his head and lowers it between his legs and back up, but on the principle of a swing.
This is just a small part of what CrossFit uses in its training programs. I indicated only the main ones so that you understand that CrossFit will force you to jump and run and lift weights, as well as do things that you didn’t even know about.
