Crossfit training programs and exercises

Crossfit is in many ways the ultimate training that effectively combines exercises for both strength, flexibility, stamina and agility. According to the experts just 2 hours of training per week are enough to get a sleek, athletic and strong body and the results come in a few weeks

The training is hard but varied and entertaining and appeals to both men and women

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Learn more on Crossfit.com

Training with rubber bands

Crossfit is a comprehensive all round training that will revolutionize the way you train strength, stamina and endurance. Crossfit can be described as a mix of functional exercises with elements of gymnastics, weight and cardiovascular training. Crossfit focuses on functional exercises that involve multiple muscle groups. These exercises are performed as natural movements in the form of roll, jump, run. Typically, the training exercises are based on the body weight it self, but may also use heavy balls, skipping rope and kettle balls.

Crossfit exercises are composed so as to achieve improvements in the fields stamina, endurance, strength, agility, speed, balance, coordination, and accuracy.

You will typically achieve more strength, better condition and greater endurance than other sports because of the comprehensive training, also as a side effect you will get a highly trained and sleek athletic conformation.

Crossfit is suitable also for training at home with yourself, since many exercises can be performed without special equipment. To get the correct intensity of training it is recommended, however, to train regularly with others.

A training round consists of 2-3 exercises that target individual purposes, for example the strength and endurance or different muscle groups. The exercises are performed rapidly and intensively and with as much repetition as possible. Then proceed with the next exercise with as short a break as possible. Once all exercises are conducted with as much intensity as possible, continue with the first exercise again. Depending on the individual level the full exercise program is repeated 2 to 5 times.

Competition is important to achieve the proper intensity. You compete against yourself on time or on the number of repetitions as you note in a training diary.

The following exercises all have girl names, but do not make any mistakes about that. They are at least not the gentle kind.

Kelly
Run 400m
30 Box Jumps
30 Wall Balls 20 lbs

5 rounds on time

Chelsea
5 Push Ups
10 Sit Ups
15 Squats

One minute per round. Total 20-30 minutes

Karen
150 Wall Balls 20lbs

Do this exercise on time

Barbara
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Rest 3 minutes.
Repeat the round 5 times

Mary
5 Handstand Push Ups
10 One Legged Squats (Pistols)
15 Pull Ups

As many rounds as possible in 20 min.

Cindy
5 Pull Ups
10 Push Ups
15 Squats

As many rounds as possible in 20 min.

Nicole
400m run
Pull Ups - As many as possible

As many rounds as possible in 20 min. - Keep track on number of pull ups in each round