Get to know crossfit workouts and types

CrossFit is a range of functional movements performed at a constant high intensity. All CrossFit workouts are based on functional movements, and they reflect the best aspects of gymnastics, lifting weights, walking, rowing, and more, as described on the CrossFit website. These activities are performed by moving the weight of the load as far as possible, so they are ideal for maximizing the amount of exercise done in a short amount of time. The greater the exercise or energy expenditure, the more intense the effort is made. By taking an approach to exercise variation, functional movement, and intensity, this exercise makes a huge gain in fitness.

Tips for trying out CrossFit workouts

If you've never tried CrossFit before and want to make sure it's the right exercise for you, here are some tips for staying safe:

1. Go to several different gyms. Talk to the trainer to find out in full what the purpose of this exercise is. Most CrossFit gyms will offer free introductory classes, this is when you meet your aspiring CrossFit trainer.
2. Be sure to let your trainer know if you have ever had an injury before trying to do the exercises. If you've had a serious injury, it's a good idea to talk to your doctor before deciding to join this high-intensity program.
3. Before trying these exercises, you should have a basic understanding of general fitness and the scale of the workouts. Exercise scales are widely discussed in the CrossFit culture, meaning that you as a beginner cannot lift as heavy a weight as someone who has been following this exercise for years. This also applies to knowing the intensity and when your body has reached its maximum capacity.

Types of CrossFit

The main CrossFit exercises involve the whole body, including pushing, pulling, walking, rowing and squatting. There are actually hundreds of types of CrossFit workouts, but one example is:

• Power clean. Pull the barbell off the floor and bring it over your shoulders using force and speed.
• Burpees. This is the only bodyweight exercise that involves starting up in a standing position, then falling quickly to the floor and doing push-ups, then getting back up into a squat position and jumping straight up explosively.
• Snatch. Quickly raise the barbell from the floor directly over your head with your arms straight.
• Thruster. This exercise begins by standing straight with a dumbbell in front of your shoulders. Then squat down to the point where your thighs are parallel to the floor, then come back to your feet again lifting the barbell over your head.

Other examples are variations of push-ups, sit-ups, and pull-ups. This exercise is also frequently used kettle bells, medicine balls, climbing ropes, jump ropes , and rowing machines .

CrossFit WOD (W orkout Of the Day)

Some WODs are usually named specifically with the names of women or the names of military heroes. WOD changes every day and it consists of many types. WOD really requires everyone to do it. Here's an example of WOD on the official CrossFit website:

• Barbara. Involves five sequences of 20 Pull-ups, 30 Push-ups, 40 Sit-ups, and 50 Squats performed consecutively, and you can only rest at the end of each series for 3 minutes.
• Angie. Involves an accumulation of 100 Pull-ups, 100 Push-ups, 100 Sit-ups, and 100 Squats during the entire workout (these are not done consecutively unless you are fit enough to do so).
• Murph. Involves a 1.5 km timed run, followed by 100 Pull-ups, 200 Push-ups, 300 Squats, and ending with a 1.5 km run.
• Jackie. Engages 1000m of Row, 50 Thruster, and 30 Pull-ups (preferably done without resting between each workout).

This program can be done in two ways, namely by self-training or through a CrossFit affiliate. A WOD can be done in almost any gym or at home, if you have the equipment.

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