Strength CrossFit is a high-intensity training program that includes exercises of various directions. The used sports techniques are characterized by different variability of loads, combination of power and aerobic regimes. Exercises are selected in such a way that not a certain muscle zone is involved in the work, but muscle groups of the whole body.
Cross training has no restrictions on age, gender and fitness level. The only difference is the intensity and training program. For example, for beginners, the strength complex consists of simpler exercises than for professional bodybuilders.
Classes are aimed at strengthening muscles and muscle growth. And the inclusion of cardio in the complex allows you to effectively burn fat and consolidate sports results. In addition, CrossFit training allows the athlete to quickly develop strength indicators such as strength, endurance and coordination.
A properly designed CrossFit strength training program should meet the following requirements:
The maximum number of muscle groups is involved in the work, at least three.
Exercises that involve the same muscles cannot go in a row. This quickly leads to fatigue and, as a result, reduces the intensity and effectiveness.
CrossFit training usually consists of 4 techniques – footwork, pushing and pulling (presses and pulls), cardio.
The training program is calculated in such a way that there is a break of 3 days between workouts. This is the best option for muscle gain.
Work involves the use of free weights – barbells, dumbbells or kettlebells.
We have already found out that the power cross-complex should consist of 4 techniques:
Working on the bottom. Squats, lunges, the Good Morning exercise, deadlifts, and so on can be used as exercises.
“Pull” exercises. This includes any type of traction – rod traction in an incline or to the chin, pull-ups, and the like.
“Pushing” exercises. This includes any type of bench press – seated or standing barbell press, military press, push-ups on the uneven bars or from the floor.
Cardio – running, jumping rope, exercise bike.
We offer you a complex of power crossfit (an example of a training program). The complex consists of 5 exercises that are performed in a circle, there can be 4-7 such circles. Before start training, be sure to warm up the muscles (3-5 minutes) to avoid injury or sprain.
Rest between exercises should be minimal – 10-15 seconds. It is allowed to restore breathing and replenish oxygen reserves after each lap, but not more than 1-3 minutes. The shorter the breaks, the more intense the strength cross-training will be.
Training program:
Deadlift with a weight of 10-60 kg – 4-7 * 6-12 times
Barbell pull to the chin 10-30 kg – 4-7 * 6-12 times
Bench press on an inclined bench 10-30 kg – 4-7 * 6-12 times
Push-ups from the floor with a narrow setting of hands – 4-7 * 10 times
Jumping rope – 4-7 * 30-45 seconds