What is CrossFit
CrossFit, which is formed by the merging of many sports branches, is a form of training that is constantly changing, functional movements performed with high intensity. CrossFit is the basic strength and fitness program implemented by hundreds of distinguished and professional athletes worldwide. All CrossFit workouts are based on functional movements, and these include athletics, gymnastics, weightlifting, running, cycling, rowing, and pliometric explosive exercises that are also done on your own body weight. These exercises are the basic movements of life.
High intensity interval training (HIIT) targets short and intensive physical exercises paired with short rest intervals. Pulse-increasing exercises, the concept of metabolic training, are compound exercises that aim to increase metabolic rate with less rest time between exercises to maximize calorie burning during and after training. The content of metabolic training consists of super sets, giant sets, quickness-agility, low rest time and compound movements. The goal of metabolic training is to build muscle, burn fat, and improve overall physical fitness.
Benefits of CrossFit
- Cardiovascular endurance
- Eyebrow Development
- Overall durability
- Agility, Balance and Flexibility
- Physical strength and Body Strength
- Calorie burning
Is CrossFit OK for beginners?
While movements such as sitting, crouching and jumping seem easy, everything may not be as simple as it seems. CrossFit workouts reach the peak of the fitness level with the combination of functional movements that push the limits of the athlete. Do not be fooled by the fact that some movements seem simple, crossfit is a training method that requires real fitness. When applying explosive movements, you should pay attention to controlled breathing. If you consume your energy in an instant, you can spend bad time in the middle of training. If you want to start a new beginning, you can choose the appropriate level wods and apply them.
How is CrossFit Made?
Crossfit is made by determining the training styles given below. After choosing your Wod program, which means daily exercise, you can practice the exercises. Daily workouts in CrossFit lounges are determined by coaches, and each day’s training can be different. If you are just starting out and do not have a coach, you can apply a suitable work for yourself with the programs given on our site.
CrossFit Training Styles
Race against time (For time); It aims to complete the given CrossFit training plan within the specified time. It is considered successful when you finish your training plan as soon as possible while competing with yourself or someone else. Ex. Completing 20 push-ups and 10 pull-ups in 1 minute
Sample Training For time Program
Wod Bert (Rookie)
|20 burpees||40 walking lunges||40 walking lunges|
|200-m running||200-m running||200-m running|
|30 knee push-ups||30 squats||30 knee push-ups|
|200-m running||200-m running||200m running + 20 burpees|
It is aimed to repeat the plan given in this training in the maximum number of times. Ex. A 5-minute plan, 10 pull-ups, 20 push-ups, and 30 sit-ups aim at the maximum number of laps in 5 minutes
Sample Training Amrap Program
A great starting workout, Cindy targets the most workout repetitions you can do in 20 minutes.
In this training style, the target given at the beginning of every minute is made and the remaining time is rest. If you complete the exercise in less than 1 minute, you can rest for the remaining time. If you finish the exercise in 30 seconds, you will rest for 30 seconds. If you finish in 50 seconds, you deserve to rest for 10 seconds.
EMOM programs are also a great form of metabolic conditioning that trains your body to use oxygen efficiently and speed up metabolism.
Sample Training Emom Program
10 Min. Emom Wod
1. Min.15 V-Ups
2. Min.7 Burpee Pull Ups
3. Min.15 cal Assault Bike
4. Min.14 Dumbbell Snatches 50 lbs
It is the completion of multiple exercise movements one after the other, without any gaps in between. This set is applied only once.
Sample Training Chipper Program
- 50 Russian Twists
- 40 Jumping lunges
- 30 KB swings
- 20 Press ups
- 10 lateral jump burpees
It is a working style with 10 seconds rest intervals after performing maximum movements and performing movements within 20 seconds. Tabata is a form of high-intensity interval training (HIIT) that has been proven to quickly burn excess calories.
Sample Training Tabata Program
Do as many repetitions as possible within 20 seconds. immediately after, rest for 10 seconds. repeat the movement 8 times. Rest for a minute and move on to the next move.
20 min Tabata Wod
- High Knees
- Knee Tuck To Pushup
- Mountain Climbers
- Squat Jump
- Timecap: It means completing the given Mission on time.
- WOD: Exercise of the day
- Rep: again
- 1RM: 1 rep maximum – One maximum repetition
- BW: Body Weight – Exercise with body weight
- PR: Personal Record – Personal record
- AFAP: As Fast as Possible – Finish as fast as possible.
- SNATCH: Snatch is the movement of taking the Olympic weight off the ground and lifting it on your head. Your arms should be straight.
- BOX: The term used for Crossfit salons.
- ON 45 SEC: You have 45 seconds to complete a new set and rest between sets.
- TT (TIME TRIAL): It is the crossfit term used in races for time or distance.