From mobility workouts to dead weight workout plans to wild ropes training, there are now perhaps thousands of forms of exercise that are gaining popularity among fitness enthusiasts. No matter what type of exercise we choose, our main goal is always either to lose weight or build muscle. However, most people focus on one aspect at a time. If you only train your strength with weight lifting, for example, or your endurance with running on the treadmill, you often neglect many other very important components of fitness such as coordination, speed and agility. Anyone who has ever been to a gym has certainly heard of HIIT workouts, but what about Crossfit workouts? Sprinting, jumping, lifting weights and climbing – all with as few breaks as possible and in the shortest amount of time: it’s no wonder that Crossfit exercises are some of the toughest workouts in the world. Crossfit is a great way to get your body in shape for the summer. We’ll reveal the most important basics and tips for getting started, as well as the best exercises, below!
Incredibly intense and strenuous, but highly effective and functional, Crossfit training is a hard-hitting fitness concept that literally pushes us to our physical limits. The workouts consist of varied functional movements with a rapid change of pace, and in the process, all aspects of fitness are evenly trained and educated. Just like many other fitness trends, the training form was developed in the USA and is now also particularly popular in this country. However, the Crossfit exercises are not as dangerous as many people believe and are therefore perfectly suitable even for fitness beginners.
What exactly is Crossfit training?
Crossfit is a training method from the USA, which was developed and perfected in the 80s by the Americans Greg and Lauren Glassmann. Originally, the sport was mainly practiced by police officers and soldiers to make them fit and strong during training. But a few years later, the fitness world also quickly took a liking to Crossfit exercises, and in 1995 the first studio, a so-called Crossfit box, was opened. The sport is different from the typical strength training in the gym and counts with its special concept to the so-called functional training. This is the name given to workouts that do not focus on individual muscle groups or body parts, but rather train the entire body. It is a wonderful mix of endurance, strength and dead weight exercises whose goal is to improve our speed, coordination, quickness and flexibility. Better endurance and defined muscles come for free, so to speak, and are a brilliant side effect.
The core of Crossfit workouts are about 60 functional exercises, which are actually nothing new for most fitness fans. These include, for example, push-ups, squats, pull-ups, weight lifting, etc. However, these are skillfully combined and performed almost without breaks, which makes you really sweat. A workout session usually lasts about an hour, but believe us – those 60 minutes will seem pretty long. Researchers at Kennesaw State University found that a combination of squats, push-ups and pull-ups burns up to 15 calories per minute, depending on the intensity. A good thought to enjoy every minute of the workout, right?
If you are a beginner and want to try Crossfit exercises for the first time, you should know that you will come across terms like WOD, AMRAP and co. We will explain what they stand for below.
WOD means “workout of the day” and describes a certain sequence of Crossfit exercises. Every day there is a new WOD during the workout, which lasts about 45-50 minutes. The goal is to either complete a certain number of rounds in as little time as possible or to complete as many rounds as possible in the allotted time. This way, the workout is never boring and it’s a competition of sorts – whether it’s with ourselves or with our workout partner.
AMRAP stands for “as many repetitions as possible” and is often found in Crossfit workouts. It’s designed to push our bodies to their limits in a short amount of time. For example, if you know that all you want to do in 10 minutes is burpees, you can really push yourself to get as many reps as possible.
EMOM is an acronym for “Every Minute to the Minute” and similar to AMRAP, ENOM also has a set time. During this workout, you should complete a certain number of repetitions of an exercise in one minute. When you are done with the repetitions, you are allowed to rest until the next minute.
These are the most important Crossfit exercises you should know about
The variety of exercises in Crossfit training is almost limitless. Whether it’s classics like push-ups, deadlifts, squats and pull-ups, or specialized exercises like box jumps and kettlebell swings – absolutely everything is included. To give you a better idea about Crossfit training, we have compiled the most commonly used Crossfit exercises for you. To avoid possible injuries, you should perform the exercises cleanly and correctly. Better train slowly and fully concentrated at the beginning and then slowly work your way up.
- Burpee is a combination of push-ups and squats with jump and is without a doubt one of the most important Crossfit exercises you should know. To do it, place your legs hip-width apart and squat down. Quickly brace yourself on your hands and jump into the plank position. Perform a push-up and jump back into a squat position. Jump up from the squat position into a stretch jump – this is a repetition.
- Walking Lunges (lunges while walking) work all the muscles of the upper body at the same time and unlike stationary lunges, they work both legs equally. If the exercise is too easy for you, hold two dumbbells above your head while performing the movement.
- Overhead Squat – Place your legs shoulder width apart and grasp a weight plate or bottle of water with both hands and hold it above your head with your arms extended. Now squat low and repeat.
- Barbell Thrusters are another excellent squat variation that is an integral part of Crossfit training. It is a combination of squats and shoulder press and is performed with barbells. First, place the barbell on your shoulders and squat low. As you straighten up, press the barbell overhead in a fluid motion and extend your arms.
- Box Jump – For this Crossfit exercise, you will need either a sturdy box or a chair. Stand approximately 30 inches in front of the box and slightly bend your legs. Bring your arms back and jump onto the box with momentum. Land in a slightly squat position, stand up straight and jump back.
- Kettlebell swings are the ideal exercise to work the back, legs and core muscles. Grasp the kettlebell with both hands, slightly bend the legs and push the butt backwards. Shift the weight to the heels and keep the back straight. From this position, explosively push the hips forward and swing the kettlebell at shoulder height with arms extended.
Crossfit exercises for a toned body
- Wall Balls are a very dynamic squat variation , targeting all muscle groups simultaneously from the triceps to the calves. Stand in front of a wall with your legs shoulder-width apart and hold a medicine ball at head height. Point the tips of the feet outward and squat low. Quickly stretch the body and throw the ball at the wall at a height of about 2-3 meters. Catch and quickly return to a squat position.
- Deadlift – Stand with knees slightly bent in front of a barbell and hold it firmly, with hands on the left and right sides of the shins. Pull the shoulder blades back, tighten the abdomen and keep the back straight. Now bring the barbell to hip level and push the pelvis forward. Then bring the pelvis back and lower the barbell.
- Pull-ups are still called “squats for the upper body” and are one of the most effective exercises with own weight. Hang on the pull-up bar and tense the back muscles. Pull your shoulder back and down and slowly pull yourself up in a controlled manner until your chin is above the bar. Then slowly return to the starting position until the arms are fully extended.
- Hold handstand – And now it gets exciting! The handstand is one of the most difficult Crossfit exercises and only suitable for very advanced athletes! Start in a classic quadruped stand with your face turned away from a wall and place your hands directly under your shoulders. Now run your feet up the wall and then stretch out. And now hold the position until your hands can no longer. If you have already mastered this exercise, you can try releasing your feet from the wall.
The most popular Crossfit workouts
Okay, now you already know some Crossfit exercises, but you want to know how to combine them for an effective workout? To help you out, we present you the most popular WODs.
Filthy 50 is a Crossfit staple and consists of a super intense set of exercises. The workout includes 50 repetitions of 10 different exercises, all of which must be performed as quickly as possible.
- 50 Box Jumps
- 50 pull-ups
- 50 Kettlebell Swings
- 50 Walking Lunges
- 50 Burpees
- 50 Shoulder Press
- 50 Knee to Ellbows – To do this, get into the High Plank position and alternate bringing your right knee to your left elbow and your left knee to your right elbow.
- 50 Wall Balls
- 50 Cross Lift
- 50 Double Unders (Double Rope Jump) – This is a jump rope exercise where the jump rope is swung under the feet twice during the jump.
Cindy – Many of the Crossfit workouts are named after women. However, we don’t know what that might be because of. This WOD goes by the AMRAP principle and they must complete as many rounds of the following exercise combination as possible in 20 minutes.
- 5 pull-ups
- 10 push-ups
- 15 squats
Murph is probably the most famous Crossfit workout and it’s not for the faint of heart. None of these exercises are something they are not familiar with. However, the large number of repetitions and the fact that there are no rests make the workout a real challenge even for experienced athletes.
- 2 kilometer sprint
- 100 pull-ups
- 200 push-ups
- 300 squats
- 2 kilometer sprint