These days everyone wants to get the maximum result in the minimum time. But, how realistic is that? After all, to get the perfect bikini body, you need to exercise really hard. And CrossFit could be a solution for some of us. Here you’ll find the best crossfit exercises. This type of training is becoming very popular at the moment. It will make you sweat heavily, but the result will be surprising.
What is CrossFit?
CrossFit is a circular training with constantly repeating exercises. It aims to perform a certain set of exercises in a minimum amount of time.
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The complex uses loads aimed at the development of several physical qualities such as strength, endurance, and dexterity. Thus, CrossFit training is usually divided into three components: weightlifting, gymnastics, and cardio. The workout is so intense that the loss of calories is accelerated.
When deciding to do CrossFit, you need to be prepared to carefully follow the training regimen:
- follow a moderate heart rate zone
- perform each exercise as accurately as possible following the technique
- give enough time for body rest and recovery
CrossFit has a large variety of workouts that can be regularly changed. The body gets used to certain loads and in order to prevent it from relaxing, it is important to alternate CrossFit programs. Every day you can choose different exercises, include additional loads, and create your own system.
We have selected the best WOD (workout of the day) options that you can make at home and in the gym.
Best Crossfit Exercises Without Equipment
For these workouts, you will not need a barbell, dumbbells, ropes, and additional things. You will just need to have a horizontal bar and timer.
You have 20 minutes to complete as many rounds as you can. One round includes:
- 5 pull-ups
- 10 push-ups
- 15 squats
If you can achieve 15-20 rounds, you are in wonderful shape. Some well-trained athletes can manage up to 30 rounds.
It is an advanced version of Cindy workout. If the previous complex is too easy for you, you may focus on this one
One round includes:
- 5 push-ups in the handstand
- 10 single-leg squats
- 15 pull-ups
Beginners should be able to complete 5-9 rounds, advanced athletes do 9-12 reps.
Complexes With Moderate Loads
This complex should be completed within the shortest time possible:
- 100 pull-ups
- 100 push-ups
- 100 sit-ups
- 100 squats
If you cope with everything in 30 minutes, it is a sign of good physical preparation.
These workouts are designed for the gym. You will need a barbell, rowing machine, weights, and other equipment. However, they do not have complicated movements and loads.
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There are no time limits for this complex, but the fastest result is the best:
- 1,000 meters on a rowing machine
- 50 barbell pulls (15-15 kilograms)
- 30 pull-ups
Well, if you manage within 15 minutes, it is perfect. Well-trained athletes cope with this complex in 7-8 minutes.
This is probably the most popular CrossFit training. This complex develops power. There are only 2 exercises in it, which you need to approach three times in the amount of 21-15-9. It is important to perform it in the shortest possible time:
- 21 barbell pulls (30-40 kilograms)
- 21 pull-ups
- 15 barbell pulls
- 15 pull-ups
- 9 barbell pulls
- 9 pull-ups
Professionals can cope with this complex in less than two minutes. For a beginner, it is important to manage this workout to the end, it is already a big achievement.
Try to complete three rounds for one workout:
- 400 meters of running
- 21 kettlebell swings (16-32 kilograms)
- 12 pull-ups
If you manage to complete three rounds in less than 15 minutes, your shape is excellent.
It includes 2 exercises from weight lifting and rhythmic gymnastics. The main idea of this workout is to complete it fast.
- 21 deadlifts (70 – 100 kilograms)
- 21 handstand push-ups
- 15 deadlifts
- 15 handstand push-ups
- 9 deadlifts
- 9 handstand push-ups
The goal is to make 3 repetitions in less than 10 minutes.
Crossfit Exercises: High Intensity
If you have experience with gymnastic and weightlifting exercises, test your strength by completing the following workouts.
In this complex, there is no particular variety of movements, but this does not make it easier. You need to do 30 cleans and jerks for time. For men, 60-kilogram weight is recommended, and women should limit weight by 42 kilograms.
This exercise just seems easy but it is quite exhausting. So if you can finish it in 5.5–8 minutes, your preparation is impressive. Advanced athletes usually complete this workout in 2.5–5.5 minutes.
It is a multicomponent complex of the staircase type, which includes two basic exercises.
You should complete 3 rounds (21, 15 and 9 repetitions):
- barbell cleans (42-60 kilograms)
- ring dips
If you succeed with this complex in less than 10 minutes, it is a good result.
As quickly as possible, you need to complete three rounds (9, 7, and 5 repetitions) of the following exercises:
- squat snatches (40- 60 kilograms)
Make efforts to finish this complex in 5.5-10 minutes. Usually, experienced athletes cope with this task within 3.5–5.5 minutes.
These are not all the exercises that athletes use in their CrossFit training, but they will help you create interesting and diverse complexes for yourself, improving your sports endurance and body.
Main Advantages of CrossFit Workouts
The winning aspect of the CrossFit system is that it allows you to:
- Improve the performance of the cardiovascular and respiratory systems;
- Stimulates the development of the power of the athlete;
- Improves the ability of a person;
- Helps enhance flexibility in a fairly short time;
- Increases the endurance of a person, as well as his adaptation in matters of quick change of loads.
CrossFit workouts include cyclic exercises (cardio), bodyweight exercises, and weight lifting. A large selection of basic exercises allows you to create interesting WOD complexes, depending on the location and available equipment.
CrossFit exercises involve large muscle groups, so regular training very quickly will significantly improve your overall physical state and strengthen your body.