Crossfit training is a conditioning and strength enhancing program that utilizes a variety of functional exercises. The routines are designed to provide a strength training workout, while increasing cardiovascular endurance, as well as speed and power.
The crossfit workout routine has become increasingly popular in occupations that rely on explosive strength such as firefighters, police and military personnel. The intense pace of a crossfit routine, along with the goal of increasing speed, power and balance are often tailor suited for professionals, who rely on physical prowess to successfully do their work.
What is Crossfit Workout?
One of the core principles behind crossfit training is the variety in workouts. According to the crossfit program,“routine is the enemy” of an effective training regimen. Each crossfit training session incorporates at least one of the following physical skills:
- Strength
- Power
- Cardiovascular endurance
- Speed
- Flexibility
- Agility
- Coordination
- Balance
These physical skills are developed through a carefully planned weekly routine centered on exercises such as:
- Weightlifting
- Kettle bell training
- Plyometric drills
- Medicine ball training
- Jump roping
- Bodyweight movements
- Sprinting
- Rowing
- Powerlifting
Workout of the Day (WOD)
Crossfit routines are generally followed in two methods. Participants can work out on their own or through an affiliated crossfit gym or program. Certified crossfit trainers can be found at affiliated gyms and through the program’s website: www.crossfit.com.
The affiliated crossfit routines utilize the workout of the day method. This program frequently uses a ranking system that helps to create a competitive atmosphere for participants.
The WOD is constantly changing in order to make effective use of a wide variety of exercises, which are designed to challenge every part of the body. The ultimate goal of this program is to create a complete fitness program.
Benefits of Crossfit Workout
According to the American Council on Exercise, a crossfit routine can offer many physical benefits to participants because of the intensity of the exercises. Here are a few of the potential benefits that you can expect from this type of training:
- Increased endurance
- Coordination
- Power
- Agility
- Anaerobic fitness
- Strength gains
- Improve calorie expenditure
- Flexibility
- Improved balance
- Requires minimal equipment
- Easy-to-follow routine
- Change routine to alleviate boredom
- Community of motivated participants
- Online forum to answer questions
Example of a Crossfit Training Routine
The founder of the crossfit program Greg Glassman, recommends training 5 to 6 days a week with three days of training followed by one day off. The routine should take no longer than 30 minutes.
The following crossfit program is designed to last 12 weeks, according to the Crossfit Journal. Below is a sample of the first four weeks of the Crossfit Journal’s program. As your fitness level increases, you can add repetitions to the exercises.
Week One
Day One: Deadlifts – three sets of 15, 12 and 9 repetitions
Day Two: Run 400 meters
Day Three: Push-ups – three sets of 18, 15 and 12 repetitions
Day Four: Run 400 meters
Day Five: Squats – three sets of 15, 12 and 9 repetitions
Week Two
Day One: Deadlifts – three sets of 18, 15 and 12 repetitions
Day Two: Run 400 meters
Day Three: Push-ups – three sets of 18, 15 and 12 repetitions
Day Four: Run 400 meters
Day Five: Squats – three sets of 18, 15 and 12 repetitions
Week Three
Day One: Deadlifts – three sets of 15, 12 and 9 repetitions
Day Two: Run 400 meters two times
Day Three: Push-ups – three sets of 15, 12 and 9 repetitions
Day Four: Run 400 meters two times
Day Five: Squats – three sets of 21, 18 and 15 repetitions
Week Four
Day One: Deadlifts -12 repetitions, followed by a 400 meter run, then 12 more deadlifts
Day Two: Run 400 meters two times
Day Three: Push-ups -12 repetitions, followed by a 400 meter run, then 12 more push-ups
Day Four: Run 400 meters two times
Day Five: Squats- 21 repetitions, followed by a 400 meter run, then 21 more squats
Start this program slowly and gradually increase your intensity each week. This may look like a fairly simple program; however, it will be extremely demanding as you progress through the program. For best results, warm up 5 to 10 minutes prior to starting the routine and don’t forget to stretch.
Considerations
Due to the intense nature of this workout and the utilization of explosive compound movements, it is essential that you follow the correct form during each range of motion.
The American Council on Exercise recommends working with a personal trainer to develop stability and the correct form if you are new to these exercises. It is also essential to supplement physical training with a healthy, well-balanced diet.
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