CrossFit is an attempt to create a new sport for fitness people. In fact, a lot of people around the world, in pursuit of a healthy lifestyle, joined the fitness classes in the gyms. Once there is training, then there is a demand for the desire to compare their achievements. To meet this demand, some manufacturers of sportswear and fitness equipment have developed and proposed to the public the rules, format and rules for holding fitness competitions and called it all with the sonorous word CrossFit!
Let’s look at a typical CrossFit training program. CrossFit workouts are usually called WODs (workout of the day). Daily workout.
You need to understand that there are two types of training in crossfit:
For a while. It is necessary to perform a given number of repetitions in the minimum time;
For intensity. It is necessary to perform the maximum number of repetitions in the allotted time;
Also in CrossFit, it is customary to give VODs sonorous names, which helps athletes share and discuss training principles with each other without resorting to long enumerations of individual exercises.
Three killer WODs:
Murph
For a while.
Treadmill. 2 km.
Pull-ups. 100 rep.
push-ups 200 reps.
squats 300 reps
беговая дорожка 2 km.
You can break it into circles, depending on your desire and level of training – 10 circles of 10 pull-ups, 20 push-ups and 30 squats or 5 circles of 20 pull-ups, 40 push-ups and 60 squats.

fran
For intensity
squats with the release of the barbell (kettlebells): 21, 15, 9
pull-ups: 21, 15, 9
3 circles in each, respectively 21, 15, 9 repetitions
Linda
For a while
deadlift 1.5 body weight. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep
Taking the barbell on the chest 0.75 body weight. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep
Bench press on a horizontal bench. Body weight. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep.
Examples of circuit training
1 day:
Chest – bench press in smith on an incline bench. 15-20 rep.
Quadriceps – extension in the simulator. 15-20 rep.
Бицепс бедра – сгибания ног в тренажере 15-20 rep.
Back (extensors) – hyperextensions. 15-20 rep.
Shoulders – pull the bar to the chin. 10-12 reps
Спина (широчайшие) – подтягивания (можно в гравитроне) – 10-12 reps
Biceps – barbell curls in cattle 12-15 reps.
Triceps – upper extension блока 15-20 rep.
2 day:

Back – traction of the upper block to the chest 12-15 reps.
Плечи – махи гантелей в стороны 10-12 reps
Ноги – приседания в гаке 10-12 reps
Chest – push-ups on the uneven bars. 15-20 rep.
Press – twisting on a Roman chair. 20-30 rep.
Biceps – bending the arms with a barbell while standing. 10-12 reps
Triceps – extension of the arms with a dumbbell alternately from behind the head. 10-12 reps
3 day:

Legs – squats with a barbell in Smith. 12-15 rep.
Chest – breeding dumbbells on a bench at an angle of 30 degrees. 10-12 reps
Shoulders – breeding arms with dumbbells in the slope (rear delta). 12-15 rep.
Back – thrust of the horizontal block to the stomach. 12-15 rep.
Press – lifting the legs in the hang on the crossbar. 12-15 rep.
Biceps – flexion in the crossover on the lower block. 15-20 rep.
Triceps – extension of the arms in the crossover of the lower block from behind the head. 15-20 rep.
All workouts should begin with a warm-up and end with a cool-down. It can be light cardio for 5-10 minutes plus joint gymnastics and light dynamic stretching.

After each exercise, it is recommended to stretch the working muscle group.
Exercises must be done at an average pace, breaks between sets – 1.5 – 2 minutes, between circles – 3 minutes.

This training program does not include technically complex basic exercises that require good technique, so beginners can do this program. More advanced athletes should include heavier multi-joint exercises in their circuit training.