Crossfit Training Program -type training aims for rapid development of the physical condition. It is why WOD training improves endurance, strength, speed, coordination, balance, and precision, among other things.
Are you tired of traditional bodybuilding? Maybe you are ready for a change!
Crossfit works the body as a whole, with functional movements performed at relatively high intensity. No machine, no routine!
Every day a different workout, short, varied, and intense. This program is for those who want to try something other than classic bodybuilding, to gradually modify their training in the gym before soon integrating a Crossfit* box. It produces in partnership with a coach and his pack.
The reason for this program is to help you discover some basics of the discipline of Crossfit that you can practice in the weight room. It has no commercial purpose and cannot replace approved Crossfit training. The other levels require registration with a Crossfit box and the follow-up of a qualified coach.
Principles of Crossfit training
Crossfit has the particularity of soliciting all the muscles. It bases on varied exercises, functional movements, and high-intensity training. It allows you to develop the essential physical qualities: muscular and cardiovascular endurance, strength, flexibility, power, speed, coordination, agility, balance, and precision.
Crossfit offers multiple combinations of exercises by combining gymnastics, weightlifting, and endurance. However, the workouts are never the same; therefore, zero routines exist.
The share of natural movements of everyday life (carrying, pulling, pushing, pulling up, etc.) included in CrossFit means that we quickly feel an improvement daily. In addition, the high intensity effectively develops and improves physical condition based on increased repetitions or a heavy load, all with a limited time.
What To Remember About your Cross fit Training Program:
- Natural functional movements
- A different WOD every day(Work Of The Day)
- Technical qualities, strength, and intensity
- A high number of repetition sin a limited time
Crossfit Training Program Frequency
Initially, it is best to alternate a day of training with rest so that the muscles recover. Three sessions therefore recommend. Then, you can go to 4 sessions, then 5, always keeping a rest of 48 hours each week. Even if we want to do well, we must not exceed what is bearable.
Training duration
A total session usually lasts 1 hour. The training lasts only 20 to 30 minutes , but the warm-up and stretching at the end of the session are an integral part. In general, a Crossfit session consists of the following:
- A warm-up (mobility + cardio + technique) (15 mins max)
- A WOD (35 mins)
- Stretching recovery (10 mins)
Course Of A Crossfit Training: The World
The vocabulary of Crossfit is very particular. Both bodybuilding, gymnastics, and weightlifting inspire him. Exercises and training instructions are generally indicated in English and often in abbreviated form.
The session always begins with a warm-up and can include different techniques. In the Workout Of the Day, WOD means “training of the day” and changes daily. The principle is to perform this beginner crossfit WOD with time limits or rounds with almost no rest time.
The Warm-Up: The Warm-Up
The warm-up is significant because, as you will be working at high intensity, preparing your muscles for this session is essential so as not to injure yourself. There are two types of warm-up: mobility warm-up and a dynamic warm-up.
- Mobility: warm up your joints. For example, rotate your ankles and wrists and do wide rotations with your arms. Do cardio to prepare your body (skipping rope, burpees, bear walking)
- Dynamic: make technical crossfit movements without the intensity or heavy load to heat the joints that will solicit in the rest of the WOD.
The Wood -Crossfit Training Program
The WOD is the training of the day carried out with high intensity with a specific objective. It is because the sessions must be about 20 to 30 minutes long. It is necessary to chain the exercises as quickly as possible according to the principle of interval training. So be careful not to over-fatigue the muscles with excessively long sessions repeated too frequently, which would prevent the overcompensation effect.
We Mainly Talk About The Number Of Rounds (series)
EMOM for the Fitadium program, but other forms exist: AMRAP with Time cap, For a time, Death by)
- EMOM ” Every Minute On the Minute ” consists of repeating several exercises every minute.
- AMRAP ” As Many Rounds As Possible “: you have to perform as many rounds (turns) or repetitions of the sequence or exercise requested in a given time.
- The ” For Time ” is achieved in one go, without rest or recovery, as quickly as possible.
- The ” Time Cap ” is a time limit (e.g., 20 minutes) during which you must perform a given series of exercises.
- The ” Death by ” on an exercise is to go to the end of the effort, to failure. We add a repetition every minute until we can no longer reach the goal in the minute.
Finally, At the end of the conclave, lowering your heart rate, slightly stretching the muscles that have worked, and calming muscle tension are recommended. Static stretching prepares the body for recovery, limiting aches and allowing you to restart the next day.
How To Measure Its Progress- Crossfit Training Program
According to the very principle of Crossfit, training must change every day, so the programs we offer intend to evolve with your muscle building. Therefore, as the weeks go by, you will have to gradually increase the workouts’ intensity. However, whether you are a trainee or an expert, the program is identical: the loads, the power, and the recovery times are staggered ” scaled, “that is to say that they adapt to each person’s abilities. Lastly, A one-hour session is an excellent method to progress quickly. However, varying the sessions and the exercises is also a progression factor because the muscles are more stressed to adapt. During an EMOM, if you do not reach the number of repetitions set in 1 minute, it is because you have to lower your ambition.
Team Fitadium Crossfit Program
You can consult the crossfit exercises detailed by Fitadium coaches to understand the different movements. The notion of level is relative in crossfit. Crossfit programs have been segmented by level to better respond to the evolution of your goal and your training volume.
- If you are starting from 0 to 6 months, choose the “beginner level” Crossfit program.
- If you have between 6 months and one year of practice? Choose the “advanced level” Crossfit program.
Summary Of Your Program
- Objective: beginner to advanced cross fit
- Duration: 4 weeks
- Supplements: Whey protein, casein, omega-3
Conclusion
Cross fit works the body as a whole, with functional movements performed at relatively high intensity. This program is for those who want to try something other than classic bodybuilding, to gradually modify their training in the gym before soon integrating a Cross fit box. It bases on varied exercises, functional movements, and high-intensity training. The training lasts only 20 to 30 minutes, but the warm-up and stretching at the end of the session are integral. According to the very principle of Cross fit, training must change every day, so the programs we offer intend to evolve with your muscle building.
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