Part of the attraction of CrossFit is the camaraderie that was forged in the furnace to jointly perform a brutally hard workout. You can not get that from an unaccompanied pass of a CrossFit WOD (Workout of the Day) – but the good news is that while solo flying you can still take advantage of the physical benefits of the workout.
CrossFit WODs are incredibly diverse There are topics that most of them go through. The most obvious thing is that you do a large number of repetitions of a handful of exercises at high speed, but to help you learn the language, we have described six different types below.
CrossFit WODs are also often named after women like storms – apparently because they're leaving the body as if a storm had hit them. It does not make sense, but let us live and live … the training is tough, that's all you need to know. Get to know six of the most popular WODs below on this page.
Six Types of CrossFit Workouts
Here are six of the most popular types of CrossFit workouts that you can use to resolve the monotony of body part splits and make a rounder athlete.
stands for "every minute of the minute". Start a running clock and execute a set number of repetitions at regular intervals. Normally (but not necessarily despite the name) at the beginning of each minute. The EMOM training questions your recovery power.
Training: Three strokes and kicks every minute for three minutes
"As many rounds as possible". Perform a given combination of exercises as many times as possible within a given time. It is a struggle of the mind for boiling muscles.
Training: 12 minutes with eight front squats and eight push presses
"Temporary laps" means that a certain number of laps of a race track will be completed as quickly as possible. The short rest periods contribute to the development of a long lasting endurance of the muscles.
Training: Eight rounds with 15 kettlebell turns, 10 kettlebell cleanings and presses and 5 kettlebell bites
A one-round series of exercises, usually with high repetitions, which must be completed in as short a time as possible. A muscle-building grind with high volume.
Training: 100 push-ups, 75 body-weight squats, 50 burpees, 25 pull-ups
One or more moves that increase or decrease the workload over time.
Training: 1-10 repetitions of Goblet Squats with 10-1 repetitions of pull-ups
Make eight rounds of high intensity, alternately 20 seconds with a 10 second break. A fat eviscerate.
Training: 8x Tabata Lines for Maximum Distance
Nine Popular CrossFit WODs
We have included recommended weights, but it is advisable to do a trial run with a much easier one, so that you do not mischief. It will still be tough.
With this training, you want to complete as many laps of the three exercises as possible in 20 minutes. The reps per exercise are relatively low compared to some of the monster sets attacked in CrossFit. However, this will not feel like you are preparing for the fifth or sixth round of handstand pushups. And another clue to these handstand pushups: Run them with their feet against a wall – you do not have to master a freestanding handstand first. Start with five handstand push-ups, then do ten one-legged squats, alternate legs and complete 15 pull-ups.
Making 100 repetitions of everything is hard – so 100 repetitions in four different exercises Trying to complete it as fast as possible is an absolute murder. These four exercises are pull-ups, push-ups, sit-ups and squats. So you'll do 100 pull-ups, 100 push-ups, 100 sit-ups and 100 squats. Or, if you're like us, eight pull ups call one day.
The beauty of descending ladder training is that it gets easier over time. Unfortunately, CrossFit does not contain the word "easy" in vocabulary. Therefore, start with this descending ladder workout with 100 reps of the first exercise and then with 90 for the second exercise, so that you can do 190 reps with EIGHT exercises still to go In any case, there are these exercises, all performed without equipment can be.
As a CrossFit classic, Fran is a great workout that is repeated regularly, hoping that you'll improve your time when you get fit. Fran consists of only two exercises – engines (recommended weight 40 to 45 kg) and pull-ups. You do 21 reps, then 15 reps, then nine as fast as you can. Coming to the end in less than six minutes deserves a pat on the back. Do not try it yourself, because you may panic if you realize you can not lift your arms.
Even easier than Fran, there is only one exercise in Karen WOD. Unfortunately, this exercise is wall balls and you will do 150 of them as fast as possible. Grab a 9kg medicine ball and stand against your wall. The goal is to throw it over the 10-foot mark (found in most CrossFit gyms) with each repetition. Anything under ten minutes would be a big effort the first time. As with all CrossFit workouts, takes as many breaks as you need – remember that they apply to your total time.
Helen WOD is a combination of heart and strength work. Start with a 400m run, then do 21 kettlebell turns (weight 53kg / 24kg) and complete the exercise with 12 pull ups. Then do it again and then again. A total of three rounds. Finishing all three rounds in less than 12 minutes is a solid effort.
If you thought that the Helen workout sounds harsh, you can easily skip reading. Eva does the same exercises as Helen, but increases the distance, weight, and reps to create an absolutely brutal racetrack. For starters, you make five laps instead of three laps. These rounds are a 800 m long run, 30 kettlebell turns (weight 31 to 32 kg) and 30 pull-ups. Theoretically you do it all as fast as possible, but when you finish it, you're proud of it.
When you complete your schedule, you make it very clear. The five steps in the Murph WOD are as follows: one-mile run, 100 pull-ups, 200 pushups, 300 air squats, one-mile run. This is definitely a marathon, not a sprint. Murph is a so-called Hero WOD, named after Lt Michael P. Murphy, a Navy SEAL killed in action in 2005.
Instead of completing the required reps as quickly as possible, the Cindy WOD always takes exactly 20 minutes. In these 20 minutes you will repeat five different pull ups, ten pushups and 15 squats. Again and again. Meet 15 rounds and we'll give you a round of applause – 20 takes you to an O.