What is CrossFit training in practice?
The beauty of CrossFit is its versatility. Those. your training programs don’t just change frequently… THEY MUST CHANGE FREQUENTLY! To do this, the whole industry of coaches regularly “pours WATERS” i.e. (Workout of the Day, “workout of the day”), hereinafter – WOD. There are countless of them. Moreover, after watching this story, you yourself, at a time, will be able to compose such “workouts for the day”.

I highlight THREE concepts of building workloads in CrossFit (no time, fit more work at the same time, reduce the time to do the same work). What does it mean?
FIRST LOAD OPTION (work without regard to time)

What does it look like? We select several exercises that allow us to use inventory and our knowledge of technology. Let’s say these are THREE exercises (pull-ups, push-ups, jumps):
• Pull-ups 10 times
• Push-ups from the floor 20 times
• Jumping 20 times

We start to pull up. After we have completed 10 repetitions, we immediately (without rest) take a prone position and start push-ups. After doing 20 repetitions, we get on our feet and start doing high jumps. Also 20 reps. Excellent. These three sets of different exercises that we did without rest are called “ONE CIRCLE” or “ONE ROUND”. And this… is just the beginning! Because you need to do several such rounds.

Usually, with such schemes, 3-6 CIRCLE (ROUNDS) are done. Here the following rule applies: the more exercises in “per circle”, the fewer circles. And vice versa (less exercises – more circles).

What to do if there is not enough strength to do the planned number of repetitions in the approach (for example, pull up 10 times)? If you do not have enough strength, then you BREAK THE APPROACH INTO SEVERAL. Let’s say you pulled yourself up only 7 times (there was not enough strength for another 3). So rest 10-15 seconds (as little as possible) and do 3 more repetitions. After that, continue with the following exercises according to the plan.

The circuit I showed you is just a starting example. It is good because it involves the three largest muscle masses (legs + pulling and pushing groups). However, the overall load is light. Remember that there can be a variety of round options and a different number of rounds:

4 ROUNDS of 4 exercises
• 20 leg raises
• 30 push-ups from the floor
• 40 squats
• Run 400 meters or jump rope 30 seconds.

Or an option in the gym (more strength)

5 ROUNDS of 5 exercises
• 10 barbell squats (50 kg)
• 10 barbell chest presses
• 10 barbell rows
• 10 push-ups from the floor
• 30 sec jump rope

RULE: it is advisable not to put exercises next to each other that involve the same muscle groups. Because it will greatly slow down the progress to the next exercises due to the acidification of this muscle group.
For example, you set the barbell bench press and bars. The pushing group (chest, triceps and anterior delts) were already tired in the previous exercise. And you continue to load it when its performance is reduced.

Everything is simple here. Remember you have 4 SECTIONS:
• “PUSHING” (push-ups, bench and standing barbell presses, uneven bars, etc.)
• “PULLING” (any traction and pull-ups)
• “LEGS” (lunges, squats, jumps, etc.)
• “CARDIO” (running, bike, jump rope, etc.)

Try to take each next exercise in a ROUND from ANOTHER SECTION. Those. two exercises side by side should not be from the same section. In any case, at the beginning.
This is the easiest way to build load in CrossFit, because you are not limited by time. Do circle after circle. But if there is no strength, then you can stop for 10-15 seconds and continue after a pause. Remember that the fewer such pauses, the better. Ideally, there should be no pauses at all. The pulls “rest” when you do the pushes and vice versa.
SECOND LOAD OPTION (Contain more work at the same time)

This method is more complicated, because it is more strictly tied to time. Here you need to complete as many rounds as possible in time. For example, in 20 minutes, do as many full circles as possible:
• 5 pull-ups
• 10 pushups
• 15 jumps

The criterion for progress in this variant is the increase in the number of full circles in the same time. Let’s say if the first time you got 20 full circles, and after a couple of months 40 full circles in the same time (20 minutes), then this means that your functionality has doubled.
Only after you have completed the planned number of repetitions in the approach of any exercise, you can proceed to the next exercise. Those. only after you have completed a full circle (round), you can count it and move on to the next one.
Try to choose a reasonable number of repetitions in each approach. because if you take a bar that is too difficult in the captivity of quantity, then you will have to “slow down” the transition to the next exercise. The goal is not to do many reps in one set. The goal is to do many approaches themselves. THE MORE ROUNDS IN TIME, THE BETTER!