Killer crossfit training program for men. CrossFit is an effective training program for everyone

CrossFit workouts are one of the most popular training systems built on the principles of using so-called functional exercises - that is, as close as possible to human movements in everyday life.

From a physiological point of view, the advantage of CrossFit training is the combination of high-intensity cardio with strength exercises (which are in many ways), which is useful both for strengthening muscle relief and for increasing muscle elasticity and overall tonedness.

History of CrossFit

This training technique appeared in the early 1990s in the United States and was used by members of the special forces of the troops (primarily firefighters and the navy). CrossFit gained wide popularity around 2012, after the start of a global cooperation with Reebok.

At the moment, minimalistic CrossFit training rooms exist in all countries of the world and in most large and medium-sized cities in Russia. Please note that any gym using the name "CrossFit" is liable to pay royalties as it is a registered trademark.

CrossFit for beginners

It is important to note that CrossFit is designed for people with a good level of physical fitness, since such training combines activities such as interval running, jumping rope, rope climbing, as well as various types of strength exercises with and without weight.

Beginners who have a zero level of training (that is, who cannot pull up and are not able to run 500 meters in sprint mode) are recommended to pre-workout with in a regular gym. In this case, the transition to CrossFit will be faster and safer.

How are CrossFit workouts structured?

A CrossFit workout begins with warm-up cardio and a warm-up, followed by a main block of exercises performed in (that is, one after the other with minimal rest, and then the cycle repeats). At the end is usually performed.

Each workout (Workout of the Day or WOD) has a specific name. There are several hundred such WOD workouts in CrossFit, so the exercise plan itself is almost never repeated from day to day. This allows you to create an "unusual" load for the body every time.

CrossFit: pros and cons

The main advantage of training this training system is the comprehensive development of the body - both strength characteristics and indicators of reaction and general endurance are improved. Aspiring CrossFit athletes feel more athletic with literally every workout.

There is an increased risk of injury in beginners who do not want to spend time on a detailed study of the technique of performing exercises, but only striving to show the best results possible by performing the exercises fastest and with the heaviest weight.

Why do crunches, hanging leg raises, and planks harm abdominal muscle development and cause back pain?

CrossFit Beginner Program

Note that the training program proposed below, although close to a typical WOD, is still not a CrossFit program in the full sense of the word. It can be done in a regular gym and is designed for beginners who want to try their hand at CrossFit.

Workout A (Monday):

• Warm up: - 5 minutes; ; 10, 10, 10 squats with body weight (exercises are performed without interruption) - 5 minutes.
• Power part: in 15 minutes it is necessary to complete as many cycles of the following exercises as possible - jumping onto a box 60 cm high, pulling up with a wide grip, push-ups from the floor,. In each exercise, 10-15 repetitions, the break between sets and exercises is minimal.
• Hitch: slow running, stretching, - 5 minutes.

Workout B (Wednesday):

• Warm up: lunges with dumbbells - 15 repetitions per leg, - 3 sets, - 3 sets with a maximum number of repetitions.
• Main part: in 15 minutes, complete as many cycles as possible - 1 km of running at maximum speed, superset deadlift with standing press - 15 repetitions with light weight, - 2 km.
• Hitch: stretching, breathing exercises - 5 minutes.

Workout C (Friday):

• Warm up: interval running - 5 minutes; joint warm-up exercises; 10 pull-ups, 10 push-ups, 10 bodyweight squats - 5 minutes.
• Power part: in 15 minutes, complete as many cycles as possible - 30 jump rope, 10 squats with a light barbell, 10 hanging leg raises, 15 hyperextensions.
• Hitch: slow running, stretching, breathing exercises - 5 minutes.

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The best way to create a toned and athletic figure is to combine strength training with high-intensity cardio. The CrossFit training system is one of the most popular systems of such workouts performed in a circular mode.

This is a fashionable system of cyclic training today. Its founder is considered to be the American Greg Glassman. The training program itself is divided into so-called workouts of the day, which include a series of different exercises that must be performed at high intensity.

You can't get bored with CrossFit. Every day is filled with a variety of exercises that squeeze all the juice out of an athlete. Often, classes are built using the following exercises and types of loads:

1. Running (usually short distances, shuttle).
2. Rope climbing.
3. Exercises with dumbbells, kettlebells and a barbell.
4. Gymnastic elements (horizontal bar, rings).
5. Carrying heavy things.
6. Jumping and jumping rope exercises.

The average duration of a workout is only 20-30 minutes, but due to the high intensity, the athlete is completely exhausted during this time. And from the first time, not every trained athlete will be able to complete the daily complex at a time and meet the allotted time.

Most often, this system is positioned as a system of extreme training. After reading the above description, many athletes, especially those who were engaged in wrestling back in the Soviet and post-Soviet years, may ask the question - what's new here? After all, the practice of using circuit training with a maximum calculation has existed for a long time.

This method of training is practiced by wrestlers and boxers to train endurance, as well as explosive strength. This technique is called OFP - general physical training. Here is an example of one of the circular complexes of the Soviet era:

• Press;
• Squatting or jumping out;
• Shuttle or long distance running.

Sometimes the complex is combined with exercises with a sledgehammer or hammer. As we can see, the above method of training general physical fitness fits the description of the CrossFit system. At the same time, the Western version is more saturated with a variety of exercises that allow you to make the training process more diverse, work is carried out with various types of loads.

Contraindications

It should be understood that crossfit requires an athlete to be in good physical condition. Indeed, a beginner will not be able to withstand this type of intense training, especially if the work is done not only with its own weight, but also with additional weights. In the presence of the following diseases, training of the type in question can do more harm than good:

• high blood pressure;
• prostatitis;
• haemorrhoids;
• diabetes;
• Graves' disease;
• phlebeurysm;
• oncology;
• diseases of bones and joints;
• scoliosis;
• lung problems;
• vegetovascular dystonia;
• diseases of the gastrointestinal tract;
• problems of the genitourinary system;
• stones, cholecystitis and other diseases of the biliary system.

Also, if you have recently had surgery, you have had an acute respiratory infection or are pregnant, you should stop training for a while. You can start them only after consulting your doctor.

Beginner Program

Most often, they include simple exercises without the use of special simulators. But first, a little theory and basic principles for building a training program according to such a system:

1. All workouts begin with a warm-up.
2. The duration of classes should not exceed 30 minutes, and for beginners - 20 minutes.
3. One workout is a repetition of 3-4 exercises in a circle.
4. Each exercise in the series is performed with maximum intensity.
5. Rest between exercises can be carried out both at the end of one exercise, and at the end of a whole cycle / circle. It all depends on the preparation of the athlete. Gradually, it is desirable to reduce the time for rest.
6. The number of circles depends on the type of exercises performed and is limited only by the allotted time for the entire workout. Thus, the main task is to increase the number of laps completed, and not the time spent on training.
7. One day of classes should include exercises for various muscle groups. The entire program should contain both strength and cardio exercises.
8. Drinking water during a workout and immediately before it is strictly prohibited, because the body works in a very intensive mode. This can only be done after a workout after 15-20 minutes.

Now we give a typical program for beginners, which can be performed without special training even at home. Of the additional devices, only the crossbar is needed.

Thus, on the first day there is a full complex for all muscle groups, on the second day the emphasis is on strength exercises, and on the third day there is a bias towards cardio endurance loads.

As can be seen from the program, there are no fundamental differences in performance from the Soviet OFP techniques. But there is an important difference in the approach, since the crossfit complex is a complete training program and upon completion of one course at 14 weeks, another begins, with a different set of exercises.

A variety of programs allows you to:

• lose weight
• develop endurance;
• develop explosive power;
• gain muscle mass.

But crossfit can be useful not only for beginner athletes and amateurs, but also for professionals. Especially for athletes involved in martial arts. After all, what is important for a fighter is strength, endurance, explosive qualities and speed, and this is precisely the main goal of this system.

Program for the development of fighting qualities

The approach to training according to the CrossFit system for martial arts professionals should be completely different and take place only under the supervision of an experienced trainer. What is it connected with? First of all, the program should complement the athlete's basic training system and be aimed at working out weaknesses.

It is also necessary to constantly monitor the instructor, taking into account not only the result of training, but also medical indicators, such as:

• the duration of recovery after performing the daily complex;
• the reaction of the body to the performance of various exercises of the same complex (pulse, pressure).

This is due to the fact that the complex for professionals is selected individually. In addition, the change of exercises in the program does not depend on the time of their implementation (4-6 weeks), but on the reaction of the athlete's body.

In practice, the program can change every week and is divided not into days of execution, but into factors being worked out: strength, explosive strength, endurance, speed.

To increase strength

Rest between exercises is 2-5 minutes. This is very important when exercising for the development of strength and muscle mass. The exercises themselves are performed within 1-1.5 minutes:

• bench press from the chest;
• snatch with dumbbells for biceps;
• power jerk of the bar up;
• pull-ups with a wide grip;
• crossbar press.

To develop speed

It is performed as follows: 30 seconds of intensive execution and 1 minute of rest between exercises. Perform 2-4 circles:

• jumping rope for speed;
• throwing the ball on the floor. The ball after the hit must be caught and the exercise repeated;
• swing the weights up from the floor on an outstretched arm;
• burpee.

For explosive power

It is performed according to the principle of training for speed, only the breaks between exercises are at least 1-2 minutes:

• ejection of the rod up;
• ejection of the bar forward;
• push the kettlebell up;
• explosive push-ups;
• jumping out of a squat.

Getting stronger

Training takes place according to the principle - rest only between whole circles, but not less than 2-3 minutes. All exercises are performed at speed:

• climbing the rope, 1-5 times per circle;
• rowing, 0.5-1.5 minutes;
• walking lunges with a barbell, 10-20 times per circle;
• transfer of gravity to a distance of 10-20 meters per circle;
• burpees, 10-15 times per round.

Please note that these are just examples, as only a personal trainer can pick up a workout for professionals.

But for amateurs, you can use not only the examples given, but also combine these methods by day, taking into account and strictly observing the basic principles of the crossfit system given above. So amateurs can achieve serious results, without additional preparation.

Conclusion

1. CrossFit is a modern system of intense cyclic training.
2. The program includes various exercises that will not make you bored.
3. There are several directions of the system, the emphasis of which is on strength indicators, fighting qualities or endurance.
4. CrossFit has a number of contraindications, you need to check yourself before you start training.
5. You should increase the load gradually, do not immediately experience advanced programs.

Are you ready to take on the challenge?

So, do you want to test yourself in practice? Here is an example of a simple program that is published on the site crossfit.com.

Complete three rounds in the shortest possible time:

• 70kg barbell snatch (10 reps)
• 20 burpees.

According to statistics, if you are a beginner athlete, you can complete the program in 16:48 min, advanced - for 11:12 min. Crossfitters of international level are able to cope with it for 7:17 min. If you are not afraid to accept the challenge, then try to run the program and write your result in the comments.

Personal trainer, sports doctor, exercise doctor

Compiles and conducts personal training programs for physique correction. Specializes in sports traumatology, physiotherapy. Engaged in sessions of classical medical and sports massage. Conducts biomedical monitoring.

» published information about CrossFit: goals and directions, as well as history of its development. In this article, we will take a closer look at CrossFit. t training for beginners, in which you will learn the basics of CrossFit, and after reading this article, you will be able to make training complexes on your own.

CrossFit Basics

By doing CrossFit, you increase your General Physical Fitness. For this, special functional and multi-joint exercises are selected, which are divided into three different types of loads: cardio, gymnastic and strength. All these exercises (usually 3-5) add up to the Complex - WOD (complex of the day) that can be performed: as quickly as possible, for a certain amount of time or for the maximum number of repetitions. And the most important thing is the variability and the rejection of any specialization. All your new workouts should not copy the previous ones. Today, there are many practical and functional WODs that aim to make you the most functional athlete that is ready for any challenge that comes your way.

Getting Started with CrossFit

If you decide to train according to the CrossFit system and you don’t have any sports experience behind you, then the first weeks ( better than a month or two) should be given great attention to studying exercise technique and safety precautions. And before you increase the intensity of the loads, you need to work out the regularity of training. To do this, you should not allow absenteeism in the training process for a whole month, and after that you can safely increase the load. Only after the moment when you can perform the exercises technically correctly and learn how to regularly attend training, you can proceed to the main complexes and work at 100%.

You can also turn to professionals and go to training in the club for group classes with a trainer. In Moscow, today we can note the Sports Club "".

Start any workout with a warm-up, it should last from 5 to 10 minutes and consist of combinations of exercises. preparing body for later work. The warm-up may include: running, body weight exercises, warm-up and stretching of all joints. Depending on the workout of the day, the warm-up may include additional preparatory exercises.

After completing a workout, attention should be paid to the hitch. The hitch must necessarily include stretching exercises for the muscles of the back, legs and shoulder girdle. Perform a hitch for 5-10 minutes. All these measures will protect you from various injuries and speed up the recovery process.

Abbreviations in CrossFit

Before proceeding with the complexes, you need to know some abbreviations / abbreviations in crossfit

WOD- this is the workout of the day (Workout of the Day - complex / task for the day).

SET- This is a group of different exercises that alternate without long rest intervals.

REP/REPEAT– complete cycle of movements.

ROUND- it's a whole range of exercises.

How to make CrossFit complexes yourself?

To begin with, exercises are selected, in an amount from 3 to 6. The choice of exercises itself depends on various factors: your physical savvy, knowledge of the technique, the choice of training location and all kinds of equipment present. It is also worth considering the effect of each exercise on the muscles, i.e. in your complex, exercises that affect the same muscle groups (pulling and pushing) should not alternate. Further, the selected exercises are repeated in a circle, and the number of rounds may depend on the time or be prescribed in the complex itself. It is advisable to include in the workout mixed exercises that affect the body in different ways, so you get a hybrid workout. The duration of training should be around 20 minutes on average. As for cycles, it is better to cycle workouts 3 + 1 (we train for three days, one rest), or 1 through 1.

Options for building loads in CrossFit:

1. Volume training(do the maximum amount of work in a certain time)
2. Workout without time(Training is not limited in time)
3. speed training(Perform a certain amount of work in the shortest period time)

Fundamental rules:

• Exercises in each round must be performed WITHOUT REST (except for short breaks).
• Exercises should be selected FUNCTIONAL and, to a greater extent, MULTI-JOINT.
• The load can be HYBRID (combination of anaerobic, power and cardio training).
• Your future workout SHOULD NOT COPY previous ones.
• You are training GENERAL functionality, which means t Training does not have to be specialized.
• In training, alternating exercises for the SAME muscle groups is undesirable.
• Complete muscle failure is FAST muscle acidification! Therefore, it loses its relevance at the beginning of the workout.
• Before starting a workout, you should ALWAYS do an anaerobic warm-up.

If you don’t want to bother and make up each complex individually for yourself, then for these purposes we have a section on the site “” or visit the official website - CrossFit.com, in which daily complexes of the day are published.

Examples of complexes:

Standard CrossFit complex for beginners:

Complete 3 laps for time:

30 | AIR SQUATS

20 |MAHI GIREY

15 | PUSH-UPS FROM THE FLOOR

20 |JUMP ROPE

Street CrossFit complex for beginners:

21-15-9 | LOW BAR PULL-UPS

21-15-9 |KNEE GROUND PUSH-UPS

21-15-9 | DEADLOAD WITH BAG or BAG (Power Bag)

• your workouts, primarily, should bring pleasure.
• Your intensity should always be completely controlled.
• Proper technique is everything.
• Never chase big weights.
• Always keep track of your progress.
• If you compete with someone, then do it technically correctly and always calculate your physical capabilities.
• Choose only trusted trainers.
• Don't drink water during a high-intensity workout.
• Don't exercise every day.
• Smoking and CrossFit are the two worst enemies! It is unacceptable for them to collide with each other.
• Your results in CrossFit are directly dependent on the respiratory apparatus, so your "breather" must be as adapted as possible to such loads.

If you find an error, please highlight a piece of text and click Ctrl+Enter.

With a barbell or bodybar for girls.

We squat into a 90-degree angle (feet shoulder-width apart, barbell with a wide grip (wider than shoulders), sharply pull the projectile to the chest, straightening the legs, then push it up over the head, straightening the arms.

• Weighted swing.

Lifting a kettlebell or dumbbell overhead and dropping down against gravity.

Principles of training

In CrossFit, there are at least a hundred exercises with shells or body weight. How to arrange them correctly?

1. All muscle groups should be involved in the training.
2. Exercises must be present from each section:
   • "pulling" (any traction and pull-ups);
   • "pushing" (push-ups, bench presses, bars, etc.);
   • "legs" (lunges, squats, jumps, etc.);
   • "cardio" (running, burpee, great, jump rope, etc.).
3. There are several types of training:
   • The principle of circuit training: 3-4 exercises in a row without rest is 1 round. We perform from 3 to 6 circles, depending on the strength and time. Rest between them - no more than 3 minutes. For each next training session, you need to complete more laps than during the previous session. The program is the same.
   • Run the same program in the least amount of time. At the same time, the point is not in circles, but in the number of repetitions of each exercise. Let's say: 100 push-ups, 200 squats, 150 burpees, and 100 pull-ups. You don't divide them evenly in rounds, but in each round you do them to the point of exhaustion. Repeat circles until you have completed the required number of repetitions. The main difficulty for the second round is to remember how many repetitions of each exercise you did in the first, etc. You can, of course, record. But only a quick, long rest is not for CrossFit.
   • Ring principle: at the beginning and at the end of the workout - running or skipping rope. In the middle - exercises that can be divided into circles or perform the maximum number of repetitions in 1 set.

CrossFit program for beginners

CrossFit workouts are good because you can do it in the gym, and on the street, and at home. If you decide to train on your own, then it is better for beginners in crossfit to exclude complex exercises that require the mandatory presence of a trainer.

Learn everything that you can use as projectiles: horizontal bars, rope, benches and rings on the street playground, dumbbells or banal water bottles, jump rope, stool - at home.

• You need to start with the most elementary exercises, light weights and an average pace.
• You need to be sure that very fast workouts with or without shells are not contraindicated for you.

Workout in CrossFit is called WOD or Workout of the Day.
Beginners can use one of the CrossFit programs listed below, while trained athletes spend 2-3 workouts per day.

There are well-established classic programs that have their own names:

1. Barbara- these are 5 circles, each of which consists of:

• 20 pull-ups;
• 30 pushups;
• 40 torso lifts on the press;
• 50 squats.

CrossFit for beginners is worth with three circles, then bring up to five. However, do not stop there, but continue to work on speed, trying to go through 5 rounds in less time each time. Rest between circles - no more than 3 minutes. A beginner with this crossfit program should cope in 40 minutes, and an experienced athlete in 20-30 minutes.

2. Angie is a program consisting of the number of repetitions to be completed during the entire workout. The number of sets and repetitions of each exercise is at the discretion of the athlete. To move on to the next exercise, you must complete the previous one.

• 100 pull-ups;
• 100 pushups;
• 100 torso lifts on the press;
• 100 squats.

Of course, it is not easy for beginners to complete such a number of exercises in one set. Therefore, in each circle it is necessary to do the maximum possible number of repetitions, and repeat the rounds until everything has been done 100 times.

The maximum execution time is 35 minutes, and you need to aim for 13-25 minutes.

Completely unprepared, you can start with 50 repetitions (but in this case, do not brag that you are doing Angie's WOD).

3. Murph is a workout without rest, including:

• jogging for 1.6 km;
• 100 pull-ups;
• 200 pushups;
• 300 squats;
• 1.6 km run.

The main thing is to start training with a run and finish it with it. And pull-ups, squats and push-ups can be divided into 3-4 rounds. This program can be done in the hall, on the street sports ground or in the park. A beginner should cope in 60 minutes, and an experienced athlete in 35-45 minutes.

4. Jackie

• 1000 meters rowing on the simulator;
• 50 thrusters or pushes;
• 30 pull ups.

This program must be completed in the shortest possible time. A beginner should cope in 25 minutes, and an experienced athlete in 10-15 minutes.

Feeling good while exercising

How to avoid injury

In CrossFit, technique is especially important. If you “freebie” during Pilates, then the result will be wasted time and no effect. In CrossFit, this can lead to injury.

Ideally, work out in a group or individually with a certified trainer.

If you decide to do it yourself, then:

• carefully study the video exercises, do them in front of a mirror;
• do only those exercises and take those shells and weights that you can handle;
• don't neglect technology, increasing the speed;
• do not load previously injured parts of the body;
• if you feel that you have damaged this or that muscle, joint, etc. stop exercising immediately, and do not return to crossfit until a complete cure. Otherwise, this injury in the future will forever close the road to this training;
• do not increase the load prematurely: whether it's a heavier weight or a more difficult variation of the exercise;
• when performing a complex exercise with a projectile at high speed it is better to have a safety partner who can evaluate your technique from the outside;
• adjust your WOD according to old injuries, how you feel, etc.

The effect of training

CrossFit is one of the high-intensity workouts, which allows you to achieve the desired result faster.

After a month of classes in the mode 3 times a week with moderate nutrition, several kilograms can go away, and the muscles will become stronger and more prominent.

However, such training requires at first a special fighting spirit from beginners, which will prevent them from giving up after two sessions, attributing everything to possible injuries, lack of time and effort. To avoid this, gather a support group and train as a team.

Crossfit is a relatively young sport. It has existed in the world for almost 20 years, and in Russia it became popular quite recently - about five years ago. The crossfit training program allows you to get into excellent physical shape in a very short time. The main objective of the training program is a comprehensive improvement of physical fitness, not focused on specific skills. Such loads, not aimed at certain muscle groups and not focused on the development of specific qualities, are the most natural for the human body, help strengthen the heart muscle, increase endurance, strength, and dexterity.

The main difference between crossfit and the usual workouts in the gym is that one workout lasts only 45-60 minutes instead of the usual 90 minutes in the gym. However, the classes are much more intense than usual. Professional athletes perform to their limits. This intensity is the main reason for achieving the maximum possible result in the shortest possible time.

In most videos on this topic, you can see fairly large groups of people doing it at the same time. This feature is explained by the fact that the classes are competitive in nature. Athletes compete for the speed of exercise (who will complete a certain number of approaches faster), the number of repetitions (who will perform more repetitions in a certain period of time), to increase the weight of the equipment.

Features of classes for beginners

Crossfit is an affordable sport that anyone can do. The main thing is to develop an individual crossfit training program, taking into account gender, age, health status and initial level of physical fitness. Despite the fact that professional classes are very complex, it will be quite simple. Beginners start classes at 20 minutes. In the first training schemes (for a month), such exercises with their own weight are usually used (each exercise requires strict adherence to technique):

• Squats;
• Back extension ();
• Push ups;
• jumping;
• lunges;
• Plank;
• Lifting the legs or torso up.

Over time, the load increases. This happens by increasing the number of repetitions per time interval, reducing the time for a certain number of exercises and increasing the weight of the inventory. Loads increase gradually, in parallel with the development of endurance and an increase in the level of physical fitness. Do not sharply increase the load to avoid injury and excessive stress on the heart and joints. Be sure to take into account the state of health and well-being. At the initial stage, classes are held with a coach or at least a partner.

Strengthening loads

Over time, when the level of fitness is high enough, and you feel the strength to increase the level, the load increases greatly. Tasks become more difficult, the intensity of classes increases. CrossFit is a constant development and increase in loads.

Execution technique

There is always a warm-up before starting a workout. can be carried out in the form of running, jumping with claps overhead and so on. In general, when choosing warm-up options, you should be guided by the following rule: you need to prepare all the main muscle groups that will work during training. In addition, a warm-up of the joints is obligatory in order to prepare them for the loads, since they are actively involved in both power loads and flexibility exercises.

The main feature of crossfit is the parallel development of strength, agility, endurance due to the presence in the program of athletics and weightlifting. Exercises should not be repeated, use new ones every day. If possible, there should be no breaks between sets. In crossfit there is even such a thing as - when exercises are performed without interruption for a certain period of time.

Basic exercises:

• . Squats of all possible types are performed: with different positions of the legs, on one leg, on two legs, with jumping up, with weight - dumbbells, barbell;
• Burpee. Push-ups are performed from the floor, followed by a jump and a clap above the head;
• forward (for professionals) or backward - for beginners or people with weak knee joints. The main condition: it is necessary to strictly observe the angle of 90 degrees between the lower leg and thigh;
• . Reliance on the forearms or palms, the knees are pulled to the chest obliquely or straight;
• Jumping. Jumping from a "sitting" or "standing" position to a small height and jumping back;
• Rope jumping. The peculiarity is that the rope needs to be scrolled twice. Due to this, you have to jump higher;
• Pull-ups. On the horizontal bar or rings;
• Push ups. It is important that the body is always clearly perpendicular to the bars;
• Run. Running distance from 100 meters to two kilometers;
• Rope climbing;
• , push rod;
• Barbell exercises.

There are many other options from a variety of sports with kettlebells, power loads, gymnastics elements. All of them alternate and are performed with a gradual complication of the task. Many prefer, i.e. use special loops.

Methodology

There are several basic methods for performing the complex:

• Performing circles without regard to time. In this version of the complex, several exercises are performed without taking into account the time in several circles. You perform exercises for different muscle groups, alternating them with athletics (for example, running) one after another without a break, repeating the circle several times (for example, four circles);
• Time limit. Several types of exercises are selected, the repetition of which once makes one circle. The number of approaches in each exercise is determined individually depending on the level of physical fitness. It is necessary to complete the maximum number of laps in a limited time interval. The execution time can vary from 15 to 30 minutes. Breaks between circles should be minimal, and if possible, absent altogether;
• Chipper. Chipper is called the execution of one circle at a time. The circle should consist of a large number of exercises and repetitions, which are performed in the minimum possible time. The transition to the next exercise can be done only when all the repetitions of the previous one are completed;
• The number of repetitions. Various exercises and the number of repetitions for each are selected. It is necessary to complete all repetitions in the minimum amount of time. The difference is that you can switch to another type of exercise at any time, regardless of whether you have completed all the repetitions or not. Different types of load can be alternated as you like. The main thing is to complete all repetitions.

Efficiency

CrossFit is one of the most effective methods of improving physical fitness. Visible changes occur after a month of regular classes. The undeniable advantage is that this program trains and develops all muscle groups. At the same time, both static and dynamic endurance increases. Flexibility and dexterity develop. It is the most natural and effective for any organism. The main thing is to observe the correct technique, exercise regularly, as intensively as possible and monitor the state of health.

Possible negative consequences

Keeping fit is essential in any sport. But in CrossFit, this is especially important, given the very high load on the body.

All CrossFit exercises are performed in a chaotic manner without observing the standard rules for alternating the position of the body and head (first in a vertical position, that is, standing, then with an emphasis on hands and knees, and the last in a horizontal position, that is, lying down). In this regard, novice athletes may experience nausea or dizziness. This is due to the fact that the position of the head changes dramatically. Subsequently, when the body gets used to it, it should pass. If the discomfort does not disappear over time, it means that safety rules have been violated or the training program does not correspond to your level of physical fitness and health status. In this case, the program needs to be revised. After consulting with a trainer or doctor, either the load is weakened, or classes are stopped altogether.

In order to minimize the possibility of nausea, meals should be taken no later than two hours before training, and drinks no later than 30 minutes. Particular attention must be paid to the joints. They have an increased load, especially when performing strength exercises for speed. If you feel regular persistent pain or discomfort in the joints, you need to stop or reduce the load.

To avoid injury, it is best to practice in the presence of a trainer. He will adjust the load, monitor the technique. If you are training without a coach, be especially careful. Carefully study all the rules and techniques. Video tutorials are the best for this. Do not increase the load too soon or abruptly. Increase the level of difficulty, whether it be speed, reps or weight, only when you are exactly ready for it. Never neglect technology. Do not load injured areas. If you feel that you are unable to complete the task, stop or reduce the requirements.

If you follow all the rules, your body will be perfect.