Physical fitness is deeply related to health and well-being, enabling a person to perform his daily activities better. The three main aspects of physical fitness are food, diet, exercise, and rest. But people often get tired of excessive workouts and strive for a fit physique faster without sweating out at gyms. The answer for them is CrossFit.
CrossFit workouts are known as high-intensity physical training programs. CrossFitters are exceptional workout persons who brag about their various functional movements, and the topic is always a subject to conflict. While some fitness freaks love the CrossFit games, others are skeptical about its higher intensity creating scope for injury. There are numerous CrossFit lovers who can’t stop praising its benefits, but the truth is that choosing between it and the gym should be done as per body requirements.
What is CrossFit?
It is a workout of strength and conditioning comprising functional movements. The movements include:-
- Squat
- Push-up
- Pull-up
- Weight lifting
- Sit-up
- Burpees
- Jump rope
CrossFit workouts are focused on building the following things:-
- Strength
- Stamina
- Speed
CrossFit involves various equipment like:-
- Kettle bells
- Dumbbells
- Barbells
- Speed ropes
- Rowers and bikes
- Plyometric boxes
- Rings
- Medicine balls
- Pull-up bars
To summarize, this type of workout makes you perform your daily work, like carrying bags full of things, lifting a chair, picking up a baby, or getting out of bed. All those conditioned training programs make you practice all kinds of sports and fitness activities, including weightlifting and gymnastics. It is thus a mash-up of all workouts.
The functions are performed fast and for a certain period, which helps your calories get burned quickly.
It is for anyone and everyone, as it involves competition and highly spirited sports. An athletic competition is held annually called CrossFit games, which CrossFit LLC. operates, and the competition includes a series of events.
CrossFit WODs
To understand what is CrossFit WOD of the day is, it’s essential to know what WODs are and the difference between CrossFit and gym.
WOD means Workout of the Day. People who are passionate about fitness never miss their WODs. But sometimes, a busy schedule or an unscheduled engagement doesn’t allow you to perform your WOD workout in the gym. WODs CrossFit works here perfectly.
Difference between CrossFit and Gym
In a gym, you do things like:-
- Lifting weights
- Taking exercise classes
- Doing cardio work
You are doing all these training programs repeatedly with a wide variety of equipment to burn fat and increase strength.
On the other hand, CrossFit WODs focus on boosting overall body fitness by meeting general goals. It involves:-
- More repetitions of exercises
- A certain amount of time
- Less equipment
- Varied movements
- Varied time domains
Now, WOD is the main aspect of CrossFit. You will surely get your WOD in a class for CrossFit workouts, but in a specific style that is different from your WOD in the gym.
CrossFit workouts classes are designed with the following training programs:-
- Warm-up
- Skill or strength
- WOD
- Cooldown
Benefits of CrossFit
There are several benefits of this type of workout program.
- Improving mental health
- Improving a mentality to socialize
- Building stamina
- Burning body fat faster
- Decreasing stress and anxiety
- Creating mental recreation and relaxation
- Offering a scope to compete and win
- Developing endurance
- Improving mobility and flexibility
CrossFit Workouts at Home
Now, you may search on the internet by typing CrossFit near me. Don’t worry, CrossFit doesn’t need a gym, it only needs a box. Yes, you can do CrossFit at home.
Let’s discuss the best CrossFit workouts at home. Before choosing a suitable CrossFit at home, you should know about its necessary equipment.
- Laundry detergent bottles/ milk jugs
- Books
- Beans or rice bags
- Canned goods
- Heavy backpack
- Filled water bottles
- A mop or broom
CrossFit only requires a box to perform all its WODs.
Here are the best CrossFit workouts at home.
Cindy
- 5 pull-ups
- 10 pushups
- 15 squats
Squat
There are various squats, such as front squats, jumping air squats, single-leg squats, and air squats.
Filthy Fifty
It involves:-
- Jumping
- Pull-ups
- Kettle bell swings
- Push presses
- Wall ball shots
- Burpees
- Walking lunges steps
- Back extensions
- Double-unders
Do them all fifty times.
Murph
- 100 pull-ups
- 200 pushups
- 300 squats
- 1 mile running
Angie
100 pushups
100 pull-ups
100 sit-ups
100 squats
Barbell Deadlift
It involves standing with legs wide and shoulders apart, then lifting the barbell with both hands after squatting down. Then you have to keep your chest up and pull your shoulders back. Look straight while lifting the bar and ensure the body is straight. Pull the weight back and forth.
Stay a few seconds when you lift the bar to your thighs. Repeat it ten times.
Candy
20 pull-ups
40 pushups
60 squats
Annie
50, 40, 30, 20, 10 double-unders
50, 40, 30, 20, 10 sit-ups
5k Run
5k Run is one of the most common CrossFit WODs that tests your cardiovascular balance while intersperse walking up to the 3.1 miles.
15-Minute EMOM
- Later jumps for 40 seconds and 20 seconds rest
- Reverse lunges for 40 seconds and 20 seconds rest
- Kettlebell swings for 40 seconds and 20 seconds rest
To Wrap it Up
There are many other CrossFit exercises that you can do at home, including CrossFit Open Workout 12.1, Helen, Shoulder Press, 3-Part Press Blast, Josie, Dealer’s Choice, Grace, Bounce, 21-15-9, 8-minute WOD, Leg Blaster, Tabatas and Karen.
Some relevant terms for this conditioned movement are WOD, AMRAP, EMOM, Ladder, Box, Hero WOD, PR or Personal Record, and Zone Diet.
Another thing to be carefully considered before doing CrossFit is its risk factors. The simplest and most essential factors to remember to reduce injury chances are maintaining the proper form and choosing the right trainer. Then only your CrossFit workout can make you stronger, happier, and a better person in all aspects.
