What is a CrossFit workout?

The basis of any crossfit training is WOD (abbr. – workout of the day,) This is a complex that consists of exercises that must be performed. Almost always, there is an element of time in woda’s, which gives a competitive moment to training.

Types of work out

When you get to the gym, what is the first thing you do? That’s right, warm up, and then move on to the main part, just like CrossFit, it consists of different types, the first of which is a warm-up.

WARM UP – we can say that this is a mini crossfit complex, which consists of simple exercises (most often with your own weight). The task in this type of training is to warm up the muscles and prepare them for the upcoming main part. In WARM UP there is no execution time frame, so it should be done slowly and without straining. Having warmed up well, we move on to the main and most interesting part of the crossfit training, which may consist of a power part (EMOM) or technique development (skill work).

EMOM – (abbr. – every minute of the minute) a classic type of strength training in crossfit, which consists of several exercises (most often two, less often three four), the specified number of repetitions of which must be performed within a minute for a set time.
With the beginning of each new minute, a new exercise begins, after which you should rest until the beginning of a new minute, from which the next exercise begins.

SKILL WORK – this type of crossfit training is most often performed not as part of a complex, but simply as a perfection of the technique of a separate element. Such elements are worked out as: walking in a handstand, weightlifting movements, pull-ups, etc.
After completing the strength part, we move on to the final type of training – CrossFit WOD.

AMRAP – (abbr. – as many rounds as possible) This type of crossfit complex consists in completing as many rounds as possible in a set time. A round is the performance of a given number of repetitions of the exercises that make up the complex. Let me give you an example to make it clear:
AMRAP 15 minutes:
Rack cleans – 12 reps
Overhead Squat – 8 reps
Ring power outs – 4 reps
We perform first 12, then 8, then 4 – this will be considered one round. We repeat for 15 minutes. Everything is simple.

FOR TIME – this type should be the most understandable – performing a given number of repetitions of exercises for a while.
Tabata. This type of training was introduced by a Japanese doctor as an effective method of increasing endurance. Tabata is an interval workout that consists of 8 rounds of short intervals of work (20 seconds) and rest (10 seconds).

Always keep in mind

In conclusion, we would like to add that no matter what kind of complex you make, in no case should you jump to another exercise if you have not yet completed the repetition of the previous one.
After completing the crossfit complex, if you still have strength, you can add such a type of completion of the workout as stretching, although do stretching before training, because after that you may not have strength.