CrossFit as a sport is quite young and not as popular as, for example, bodybuilding, swimming, boxing, football and any other traditional sport.

But it is this type of modern fitness that can make a real revolution in the world of sports, become useful for people who have problems with being overweight. As professionals say, not a single technique can be put on a par with crossfit, not a single technique and program can be called so universal and democratic. The peculiarity of CrossFit is that it is suitable for everyone – without age restrictions. CrossFit can be practiced at home, in the yard, on the sports ground, in the gym. Of course, power loads should be applied to the best of one’s own physical capabilities, not overdoing it, but doing it in such a way that the body receives new energy, and is not exhausted.

Lightweight crossfit programs have been developed for children and young mothers so that training takes place with comfort and convenience. If you decide to organize crossfit training at home, then you need a medicine ball or kettlebell with any weight that you can comfortably lift. You also need a jump rope. Each type of exercise is performed 20 times.

CrossFit home workout plan:

*better start with jumping rope. Thus, you can disperse the metabolism, warm up all the muscles of the body. Jumps can be freestyle;
* Next, we perform burpees. This exercise is very difficult, energy-intensive, but very effective. First, a squat is done with the arms resting on the floor, then in this position we immediately rearrange the legs so as to push ourselves off the floor, then we again bend the legs to the body, imitating a squat, and in a jump, tearing our hands off the floor, we jump up. All actions must be performed as quickly as possible;
* swing weights – done for 20 repetitions on each side;
* Medball toss – the exercise is performed with effort when we squat and prepare for the jump.
For beginners, crossfit can be traumatic if you do not follow the general rules. They are important for everyone, and you can always keep your health during training:

if there are contraindications to crossfit classes, it is better to protect yourself from it, choose another sport for yourself;
you need to start training with a professional trainer who can consult on all issues, as well as develop an individual training program;
before performing the program, you need to do a warm-up, stretching, and at the end of the complex, also do a stretch;
Do not wait for the result immediately after one or two weeks. Work and enjoy the process, and the result will come by itself;
You need to practice regularly, preferably every other day. If your muscles hurt, this is not a reason to skip a workout. You still need to go, overcome the pain and make yourself better;
during the training you can not drink water;
in one complex, four exercises are selected in order to work out all muscle groups – legs, traction, jerks, cardio load is also needed;
within 20 minutes of training, at least 4 circles of all exercises are performed;
it is important to develop grip strength;
do not be afraid of bruises, you need to learn how to deal with them;
you can not skip a workout even during menstruation. It is better to make a lightweight program, but still do it.
And there is another important point – you do not need to pay attention to others, you do not need to be equal to a neighbor or girlfriend. Everyone has their own level of strength and physical potential, no need to think about whether you look beautiful during any exercise. You just need to train effectively and enjoy the whole process of training.