When CrossFit first came to be in 2000, the workout was originally utilised by fire departments, law enforcement agencies and professional sports teams, however it is now used by everyday people looking to increase their overall health and fitness.
CrossFit combines cardiovascular exercises, gymnastics and strength training which are completed in rapid succession to improve a person’s overall fitness. The varied workouts and high intensity routines help to condition and strengthen all aspects of the body.
CrossFit Workout of the Day (WOD)
Ideally the CrossFit WOD should be completed at an accredited CrossFit gym (or “box” as they’re called), however some people choose to do the workouts themselves at home, or at a local gym.
There is a different high intensity workout posted everyday, designed to test each person’s physical capabilities. If completed at a CrossFit gym, the CrossFit WOD is complemented with other exercise routines including a warm-up, skill development segment and stretching.
Since the aim of CrossFit is to physically prepare people for anything that might occur in life, it is more important to have a varied workout than following a set and prescribed routine.
Following are a few examples of CrossFit WODs:
1. 20 Pull-ups, 30 Push-ups, 40 Sit-ups and 50 Squats (Repeat 5 times)
While pull-ups, push-ups and sit-ups are self explanatory for most people, doing a squat requires proper form to avoid injury.
For beginners, start doing squats without any weight until you have the correct form. To do a proper squat, position the feet at shoulder width and lower the body down to a squat position.
Do 50 squats every set for a total of 5 repetitions.
2. 5 Handstand Push-ups, 10 1-Legged Squats, and 15 Pull-ups
Do “As Many Rounds As Possible” in 20 minutes (also known as AMRAP).
To perform a handstand push-up start by kneeling on all fours, with the person’s back facing a chair.
Place the feet on top of the seat and with the arms extended, straighten the legs so that the hips are raised in a V position. Bend the elbows and lower head to the floor in a push-up position. Extend your arms fully on the way home and repeat five times.
To do 1-legged squats, start without any weight and stand on one leg. With the other leg elevated, lower the leg towards the floor while keeping the back straight.
3. 1 Mile Run, 100 Pull-ups, 200-Push-ups, 300 Bodyweight Squats, 1 Mile Run
To do a bodyweight squat, stand with the legs shoulder width apart. With the arms straight out in front of the shoulders, bend the knees and lean forward at the waist while keeping the back straight.
Stop the squat when the knees form a 90-degree angle with the floor.
4. 15 Kettlebell Swings, 15 Box Jumps, 15 Squats (Repeat 5 times)
To perform a box jump, assume an athletic stance with the feet at shoulder-width apart about two feet away from the box.
When jumping, first drop into a slight squat and push the feet off the floor while extending the arms upwards.
Benefits of CrossFit
Designed to be done in 30 minutes or less, every routine is a high intensity workout that combines movements like sprinting, interval weight training and jumping rope with equipment like barbells, medicine balls and kettlebells.
The variety of the CrossFit WOD means that people can train not only everyday, but also without fear of becoming bored by repeating the same exercise over and over.
And because the WODs change all the time, your body cannot get used to a certain exercise, and will be constantly challenged and refined.
