So, are you curious about the amazing body and mind transforming fitness craze known as Crossfit ? Well, this unique craze can and will boost every aspect of your fitness such as balance, flexibility, speed, endurance and strength. Crossfit is structured on the concept of using functional movements at a great level of intensity and consolidating these into a rigorous workout. It claims to make you a star performer in each of the following fitness areas: agility, balance, cardiovascular endurance, flexibility, power, speed, stamina, accuracy, strength and coordination.
The Crossfit fitness program has also been used for years to train police officers, military persons, fire fighters and now it is being followed extensively by individuals to help them maintain their physical fitness and stay in proper shape.
Here is the typical structure of a Crossfit workout plan at the gym:
A typical Crossfit class will include the following:
The Warm Up
Do a warm up – usually about 7 minutes or so, depending on the WOD, maybe on a treadmill or shuttle runs.
The skill development segment
20 – 30 minutes high intensity workout, consisting of activities ranging from carrying heavy objects and lifting dumbbells to jumping and rowing rope
Cool down
A lower intensity exercise, and plenty of stretching.
Every single Crossfit workout is known as Workout Of the Day (WOD) and you there is plenty of different, Crossfit equipment to use and structure your program accordingly.
Here is how you can structure your Crossfit workout plan at home :
If you cannot hit the crossfit gym and still want to stay fit by doing some intense athletic training, then are plenty of WOD’s online that you can search for free, then complete them at home. For this you will also be required to keep some of the basic equipments that can really help you smash the workout. These include:
A set of kettle bells
A set of exercise bands
A set of dumbbells and barbells of different weights
An adjustable jump rope
A medicine ball or some different weights
You can follow a typical workout pattern of exercising 2 days on and with one day off. Some variations of this routine include one day off, one day on or two days off, five days on, then two off. You can choose the one that works best for you and plan your workout accordingly during the week. It is suggested to begin with 15 rounds of 5 push-ups, 5 pull-ups, 5 sit-ups, 5 squats initially and then increasing your exercises and intensity over time.
Here is how you can structure your Crossfit workout plan in terms of different exercises that you can include :
One of the major attractions of these types of Crossfit WOD’s, is that it incorporates a huge variety of exercises that keep you away from monotony. It is also important to include some of the standard exercises in your plan. These include:
Chin ups
Squats
Jumping rope exercises
Dead lifting barbells
Medicine ball tossing
Short and powerful sprints
Jumping off and onto a box
Push ups, which can be altered and performed with your knees pushing against a wall or down
The greatest benefit of Crossfit training is its variety. It is also a challenge to do this workout from home rather than a fully equipped gym. In addition to this, you can also mix up your exercises so that it stays rigorous and challenging. However, with a little planning, you can organize your Crossfit workout plan that will ultimately meet your fitness goals.
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