Cross fitness (crossfit). What is exercise, training. The program for losing weight girls

Crossfit circular training is used for training by police, military, firefighters, mixed martial arts fighters and thousands of ordinary people around the world. These exercises can be used to achieve various goals, from improving well-being to losing weight and increasing performance.

What is a crossfit system

The crossfit system combines the elements of weightlifting, weight-lifting, calisthenics (training with your body weight) and aerobic exercises. Functional movements involving a large number of muscle groups were selected from each discipline.

Crossfit is an exercise that allows you to train your entire body during one session. You can do it at home alone or in a specialized crossfit gym (“boxing”). Halls offer group classes under the guidance of a coach. Many crossfit lounges have On Ramp beginner courses. These courses last 2 to 4 weeks and teach you the correct technique for performing key exercises.

The lesson lasts from 45 to 60 minutes. and includes:

• warm up;
• block setting technology and work on skills;
• high-intensity “training of the day”;
• hitch.

“Workout of the day” is a set of exercises that is performed in one of two formats:

• Priority assignment. The number of repetitions in the exercises is indicated in the task, and the time spent by each athlete varies.
• Priority time. The athlete does the work within the specified time, and the goal is to complete as many repetitions as possible.

The result in minutes, repetitions or pounds is recorded on the board.

Cross-contraindications

Crossfit is an exercise performed with high intensity, having a powerful effect on all body systems, so training against a background of diseases can have negative consequences. Health deviations from the norm do not always put a ban on training, but require an adequately selected load.

Before starting classes, you should consult a specialized doctor: therapist, cardiologist, orthopedist, endocrinologist.

Conditions in which exercise is prohibited:

• Recently suffered myocardial infarction.
• Severe heart disease (aortic stenosis, unstable angina, pericarditis, thromboembolic diseases and others).
• Infectious diseases.
• Severe emotional stress and depression.
• Any disease in an acute form.

Conditions requiring special attention during training:

• Past heart disease.
• Diseases of the musculoskeletal system.
• Intervertebral hernia and protrusion.
• Neuromuscular disease.
• High blood pressure.
• Liver disease.
• Late gestation.

The list is not exhaustive.

Training Regularity

The optimal frequency of classes is individual for each person. It is necessary to find a middle ground between too rare and too frequent workouts. Rare training is not enough to achieve your fitness goals. Excessive exercise will result in overtraining or fatigue injuries.

The frequency of classes depends on the following factors:

• Goals. Maintaining the body in good shape and achieving elite athleticism require a different frequency of training.
• Intensity. The more intense the workout, the more rest it will take to recover.
• Recreation. The level of physical activity on rest days and the number of hours of sleep per day affect how often you can exercise.
• Nutrition. Recovery is slower if the body does not receive enough nutrients.
• Existing level of physical fitness. Beginners train less often than trained athletes.

The starting point for beginners and those who have not been training for a long time can be a schedule with 3 workouts per week. It will allow you to assess the capabilities of the body and prepare it for more frequent workouts. After 2-3 months of training, you can add another workout per week.

With an increase in the frequency of classes, you need to monitor the physical and psychological state, in other words, listen to your body. Constant muscle fatigue, unwillingness to exercise, general weakness are signs of excessive stress.

Trained athletes who have been practicing for 6 months or more can go to the 3 through 1 schedule. The 3 in 1 template provides the largest amount of high-intensity work during the week.

The disadvantage of the “3 through 1” scheme is that the training days do not have a strict binding to the days of the week. For many people, in accordance with the work schedule or family responsibilities, a schedule with 5 training days and rest on Saturday and Sunday is more suitable.

The necessary equipment for training

Crossfit can be started, having only a sports uniform and sneakers. For the first classes in the hall or at home – this is all that is required. Clothing should be comfortable and not restrict movements during exercise. Sneakers prefer a flat, non-aggressive sole.

Additional equipment

As additional equipment are:

• Headband. Absorbs sweat and prevents eye contact.
• Gymnastic linings and gloves. Protect the skin of the palms during exercises on the horizontal bar.
• Sneakers for functional training. Better than regular sneakers suitable for weightlifting, rope climbing and jumping.
• Compression pants (leggings) or high leg warmers. Protect drumstick from abrasions.
• Knee pads. Protect the knee from bruises, retain heat in the knee joint and cushion at the bottom of the squat.
• Bandages for wrists. Maintain the stability of the wrist joint.
• A large sports bag to fold all of the above.

Crossfit hall equipment

Before buying a subscription, you should make sure that the hall has everything you need for classes.

Must be:

• crossbars for pull-ups;
• height-adjustable squats;
• male and female Olympic bars;
• set of pancakes and bar locks;
• gymnastic rings;
• medical balls “medbola”;
• dumbbells;
• Kettlebells
• plastic (PVC) or wooden sticks;
• rowing machines;
• plyometric boxes;
• jump ropes.

Welcome:

• gymnastic ropes;
• paralets
• parallel bars;
• flat benches;
• elastic bands;
• weightlifting skirtings;
• exercise bikes.

How to pick up the load Workout Scaling

CrossFit is an exercise that anyone can perform regardless of experience. This is achieved through scaling – changes in the intensity of the workout in accordance with the current level of physical fitness. The weight on the bar can be reduced, the number of repetitions is reduced, and the complex movement is replaced with a simple one, but the structure of the complex remains the same for everyone.

This allows people with different body types, personal goals and abilities to safely train next to each other. “The needs of Olympic athletes and our grandparents vary in degree, not in appearance,” says Greg Glassman, founder of CrossFit Inc.

Crossfit Workout Scaling Examples

Example 1:

As prescribed	Scaling
For a while:	For a while:
100 pull-ups	20 pulls rings to the chest
100 push ups	20 push-ups
100 hull lifts	20 hull lifts
100 squats	20 squats

Example 2:

As prescribed	Scaling
21-15-9 reps for a while:	21-15-9 reps for a while:
Deadlift, 176 pounds	Deadlift, 33 pounds
Jumping per box, 23’6 inch	Steps per box, 19’7 inch

Note. The entry “21-15-9” means that the set of exercises must be performed 3 times in a row. The first time – 21 deadlifts and 21 jumps per box, the second time – 15 deadlifts and 15 jumps, the third time – 9 repetitions of each exercise.

Example 3:

As prescribed	Scaling
4 laps for a while:	3 laps for a while:
1640’4 foot run	984’3 foot running / walking
15 handstand push ups	15 bench push ups

Warm up

A quality workout consists of 3 main elements.

Joint warm-up and mobility exercises

The first part of the warm-up prepares joints and muscles for work, expands the range of motion.

The total operating time is 5-6 minutes, 6-10 repetitions of each movement:

• tilting the head to the sides;
• head tilts back and forth;
• brush rotation;
• rotation in the elbow joints;
• cranking PVC sticks (the stick is held with two hands with a wide grip, the arms are straightened at the elbows, the stick smoothly rotates through the head to the position behind and back);
• tilts of the case back and forth;
• side bends;
• “Mill” (arms are extended to the sides, leaning forward, the left hand reaches for the right foot, then the right hand reaches for the left foot);
• swing the legs back and forth, to the sides (you can hold your hand for support);
• flexion / extension of the knee joint;
• rifts (wide setting of legs, one leg stretched to the side, the toe stretched over itself, the other leg bent at the knee, a smooth roll from one leg to the other);
• foot rotation.

Cardio workout

Light aerobic exercise for 2-3 minutes. The goal is to increase the temperature of the body and increase the heart rate.

Choice exercises:

• run;
• rowing;
• exercise bike;
• jumping rope.

Preparation for the exercises of the main part of the training

You need to take a look at what is part of the “Workout of the day” and for 5-7 minutes. to work out these movements with light weight. This part of the warm-up can also be used to practice complex movements that cause difficulties for the athlete.

Movement from “Workout of the day”	Warm up
Squats	squats with a PVC stick over your head, squats with your own weight
Bench presses	push-ups, light dumbbell presses
Traction	traction in rings, traction of elastic tape
Lunges	lunges, steps on the box
Pelvic extension	mahi light weight, gluteal bridge
Run	jogging or other light cardio

Crossfit exercises

Crossfit is an exercise that is divided into 3 groups: cardio exercises, gymnastics and weight lifting.

Cardio exercises

Cardio exercises increase the efficiency of the cardiovascular system and endurance.

• Run.
• Riding a bike or exercise bike.
• Rowing.
• Swimming.
• Jumping rope.

Gymnastics

Gymnastics – exercises with body weight. It improves coordination, balance, dexterity and accuracy, and also increases endurance and muscle strength, especially the upper body.

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Squats:

1. Feet shoulder width apart.
2. The movement of the pelvis back and down.
3. In the lower position, the angle in the knee joint should be less than 90 °.
4. The spine is in a neutral position.
5. Heels do not come off the floor.
6. Knees do not go beyond socks.
7. Return to starting position, full extension of the hips and knees.

Pullups:

1. Vis on the bar with a grip on top.
2. Hands bend at the elbows and pull the body up until the chin is above the crossbar.
3. The chest is raised, the look is directed forward, the shoulder blades are brought together.
4. Full straightening of the hands at the lower point.

Push ups:

1. Palms on the floor under the shoulders.
2. The legs are straight. Toes rest on the floor.
3. Starting position: straight arms.
4. During the entire movement, the body remains stiff.
5. At the bottom, the chest and pelvis touch the floor.
6. The elbows are close to the torso.
7. Perform full extension at the elbows.

Handstand pushups:

1. Handstand. The palms on the floor are slightly wider than the shoulders.
2. Hands are straightened.
3. Lowering until the head touches the floor.
4. The abdominal muscles remain tense.
5. Perform full extension of the arms. At the end point, the arms, trunk and legs form a straight line.

Jumping per box:

1. The lower limbs are spread across the width of the hips.
2. Jump on the box with two legs.
3. Both legs land on the box at the same time.
4. Full extension of the knees and hips, standing on the box.
5. Jump or step down to start the next repetition.

Burpy:

1. From a standing position, palms fall to the floor.
2. Legs are thrown back, the body is in a position for push-ups.
3. The bottom of the chest and pelvis touch the floor.
4. Foot jumps are brought to the palms.
5. Vertical jump with full extension of the knees and hips.
6. During the jump, the palms of the hands are connected above the head.

Rope climbing:

1. Hands grab a rope over his head.
2. Knees are pulled to the chest.
3. The rope is clamped with the feet.
4. Straightening the hips and knees, pulling hands.
5. Hands move up for the next repetition.

Case ups:

1. Lying on the floor.
2. The legs are bent at the knees, the feet resting on the floor.
3. Arms extended on the floor behind the head.
4. The abs muscles twist and pull the torso to a sitting position.
5. During lifting, a powerful swing of arms forward.
6. At the end point, the back is straight, palms touching the feet.

Lunges:

1. Hands on the belt.
2. Step one foot forward.
3. The heel of the front leg is pressed to the floor.
4. The torso drops vertically down to touch the ground with the knee of the hind leg.
5. The tibia of the front leg remains vertical.
6. The front leg pushes off the floor and returns to its original position.
7. The next repetition begins with the step of the other foot forward.

Lifting weights

Lifting weights is represented by basic exercises from weightlifting, powerlifting and kettlebell lifting, the purpose of which is to develop strength, power and endurance of the muscles of the back and legs.

Note. Most exercises of this group can be performed with both a barbell and dumbbells.

Deadlift:

1. The distance between the legs is equal to the width of the pelvis.
2. The grip is slightly wider than the legs. Full grip (fingers fully cover the bar).
3. The bar touches the legs throughout the range of motion.
4. In the initial position, the shoulders slightly extend forward beyond the plane of the bar.
5. Heels pressed to the floor.
6. Smooth removal of the bar from the floor by the effort of the legs.
7. Thrust until fully extended in the knee and hip joints.

High Draw Sumo Deadlift:

1. Wide legs.
2. Hands are positioned on the bar between the legs. Full grip.
3. During traction, the pelvis and shoulders rise at the same speed.
4. Powerful shrug with shoulders.
5. Hand traction continues to lift the bar.
6. Elbows move up through the sides.
7. In the final phase of movement – complete straightening of the legs and pelvis, the bar reaches the chin.

Bench Press:

1. Exercise is performed while lying on a bench.
2. Feet rest on the floor.
3. Hands on the neck are wider than the shoulders.
4. The bar is held above the chest in straight arms.
5. During the entire movement, the shoulders remain in contact with the bench.
6. The elbows are close to the torso.
7. The bar drops to the lower chest.
8. The forearms remain vertical.
9. Perform full extension of the arms.

Bench press:

1. The barbell lies on the collarbone.
2. The grip is slightly wider than the shoulders.
3. The elbows and chest are raised.
4. Torso and legs are motionless, heels are pressed to the floor.
5. Shoulders squeeze the bar up.
6. Perform full extension of the arms. The bar is overhead.

Emissions:

1. The barbell lies on the chest.
2. Hands support the barbell. The elbows are parallel to the floor.
3. The hips move back and down to below the knees.
4. Knees do not go beyond the line of socks.
5. The elbows do not touch the knees.
6. Quickly straightens the legs and pelvis, the bar is pushed up.
7. The bar moves along a line through the midfoot.
8. Perform full extension of the hips, knees and arms. The bar is overhead.

Jerk:

1. The narrow setting of the legs, hips and knees is slightly turned outward.
2. A wide arrangement of hands on a signature stamp. The bar should be at the groin level when the hips and legs are straight.
3. Enough to the castle.
4. In the initial position, the shoulders and toes go beyond the bar.
5. The back is straight.
6. The rod pulls up, hips and shoulders rise at the same speed.
7. Fast hip extension.
8. Shrug with shoulders followed by pulling arms up.
9. Quick care under the bar and fixing the projectile on outstretched arms.
10. Lifting out of the seat – the bar is fixed above the head.

Breast taking:

1. The legs are the width of th
   e pelvis.
2. Hands are positioned on the neck slightly wider than the hips.
3. Grip in the castle (the index and middle finger cover the first phalanx of the thumb from above).
4. Shoulders in front of the bar.
5. The back is flat, with a natural bend.
6. The rod pulls up, the back tilt does not change.
7. After the bar is raised above the level of the knees – a powerful straightening of the back and legs.
8. Shoulders and elbows go up.
9. The bar is taken in full sed, then the rise from the gray with a bar on the chest.

Push:

1. The first phase of the exercise is taking on the chest.
2. Podsed. The trunk is vertical, moving strictly down.
3. Rapid opening in the hip joint, the bar is pushed into fully extended arms.
4. Reception of a bar in a semi-squat.
5. Perform full extension of the knees, hips and arms. The bar is overhead.

Medball Throws:

1. Feet shoulder width apart.
2. The ball is held on the chest.
3. Squat
4. The back is straight, the look is slightly higher than the parallel.
5. Hips and legs quickly straighten, throwing the ball at the target.
6. Taking the ball and smoothly moving down for the next repetition.

Bench Press:

1. The legs are the width of the pelvis.
2. The barbell lies on the chest.
3. Hands hold the barbell on the chest, grip a little wider than the shoulders. Full grip.
4. The elbows are raised and are in line with the bar.
5. Podsed. The body is taut and straightened.
6. Powerful extension of the knee and hip joints, the bar is squeezed up.

Jolt shwung:

1. The feet are about the width of the hips, the toes are slightly turned outward.
2. The barbell lies on the shoulder shelf, elbows raised.
3. Podsed. The torso remains vertical and moves strictly down.
4. Hips and legs straighten quickly, pushing the bar up.
5. Reception of a bar overhead in a semi-squat.
6. Lifting from a semi-squat with a barbell over your head.

Mahi Giray:

1. The weight is held by two arms straightened at the elbows.
2. The hips move back and down, but not below the knees.
3. The lumbar deflection is maintained during the entire movement.
4. Knees do not go beyond the line of socks.
5. The hips and legs quickly straighten and push the weight in an arc over the head.
6. Hands remain straight.
7. As the weight goes down, the hips go back to the semi-squat.

Weight Loss Workout Program Without Inventory

The program is designed to run at home or in the yard and does not require any equipment. Suitable for those who want to lose weight or maintain muscle tone. Duration – 5 weeks during training 3 times a week. Training at the end of the fifth week repeats the first, which makes it possible to evaluate the progress made in strength and endurance.

Exercise Replacement:

• If the classic version of push-ups is difficult, they can be replaced by push-ups with support on the knees.
• Running in any of the workouts is replaced by jumping rope. 164 foot run = 25 jump ropes.

Monday	Wednesday	Friday
Week 1
21-15-9 reps: Squats push ups; body raises	3 laps for a while: 12 lunges (alternating left and right legs); 12 burpies; 492’1 foot run	4 laps for a while: 10 push ups; 10 hull lifts; 10 s plank on straight arms
Week 2
Run 4 times in minimum time: 492’1 foot run; 20 lunges	In 10 minutes finish the maximum number of laps: 10 squats; 5 push ups	5 laps: 15 s plank; 15 s reverse plank (belly up); 30 s rest
Week 3
5 laps for a while: 8 push ups; 10 body lifts	3 laps for a while: 10 burpies; 20 hull lifts; 656’2 foot run	In 15 minutes do as many repetitions as possible: 10 bounce squats 10 lunges; 10 push ups
Week 4
In 18 minutes finish the maximum number of laps: 656’2 foot run; 10 burpies; 10 lunges	Run 4 times in minimum time: 15 push ups; 15 s plank; 15 hull lifts	For a while: 70 squats 5 push ups
Week 5
5 laps for a while: 656’2 foot run; 10 hull lifts	In 12 minutes do as many repetitions as possible: 5 burpies; 10 lunges; 15 squats	21-15-9 reps for a while: Squats push ups; body raises

The program for a month in the gym

The program is designed to be performed in a crossfit hall, using inventory. Weights are selected for a man of average fitness. Women should reduce weight weights by 30-50%. The duration of the program is 5 weeks during training 3 times a week.

Monday	Wednesday	Friday
Week 1
Complete 5 laps in as little time as possible: 20 hull lifts; 3 rope lifts	Squats with a barbell on the back 5-5-5-5-5 reps	5 laps for a while: 10 jerks of weights, 2 weights of 26 pounds each; 3 power outlets
Week 2
4 laps for a while: 1640’4 foot rowing; rest 3 min.	In 20 minutes complete the maximum number of laps: 5 emissions, 66 pounds; 7 breasts, 66 pounds; 10 deadlifts of a sumo with a high broach, 66 pounds	10 laps, each for a while: 328’1 foot sprint; rest 90 s.
Week 3
5 laps for a while: 10 push-ups in a handstand; 5 deadlifts, 143 pounds	10 laps for a while: 12 burpies; 12 pull-ups	Rowing 16404’2 foot
Week 4
For a while: 75 rope jumps. Then, 5 laps: 10 deadlifts of dumbbells, 44 pounds; 10 squats with dumbbells on the chest, 44 pounds; 5 push-ups in a handstand. Then, 75 jump rope.	Squats with a barbell on the back 3-3-3-3-3-3-3	In 10 minutes do as many repetitions as possible: 8 body lifts; 8 emissions with dumbbells, 22 pounds; 12 lunges with dumbbells, 22 pounds
Week 5
In 20 minutes finish the maximum number of laps: 6 pull-ups; 6 jumps per box, 23’6 inch; 12 max weights, 26 pounds	15-12-9-6-3 reps for a while: pull-ups; tremors, 88 pounds; push ups	5 laps for a while: 30 throws of medball, 13 pounds; 1312’3 foot run

Training and results should be recorded in the training diary.

This is important because in CrossFit, the result of exercises is evaluated by time, load, distance or volume of the load. Waist and weights can also be recorded and tracked. The training diary allows you to evaluate progress over a certain period of time and maintain motivation on the way to set goals.

Author: Zolotykh Dmitry

Useful videos about crossfit exercises and rules for their implementation

CrossFit for beginners:

Crossfit program for girls: