Crossfit at Home: How to Make This Mode Out of the Box

The Crossfit is on a high and the benefits are numerous. But be prepared, this is a workout to test their limits. Here’s how you can practice crossfit at home.

Crossfit at Home How to Make This Mode Out of the Box

The Crossfit is in fashion and there are already many fans of this sport.

For some, the taste of the competition, for others, for the sheer pleasure of the exercise. Allied to these factors is also, of course, the desire to have a body of summer.

If you do not have availability to train on a box or gym, practice crossfit at home and feel the change in your body!

CROSSFIT: WHAT IS IT?

The crossfit is a strength training and overall physical fitness based on functional movement varied, performed at high intensity. Therefore, it can be perfectly adjusted to carry out the workouts crossfit at home.

These workouts are never the same, providing the practitioner of the sport in an area, challenging and motivating.

The crossfit focuses typically on three modalities:

  • Olympic lifting;
  • Gymnastics;
  • Condition Metabolic/cardiorespiratory.

The crossfit is also known for cross training, a modality performed differently in relation to the physical training that most people are accustomed to doing or know.

It is characterized by a workout plan for functional strength and conditioning, offering a workout diverse practitioners, involving exercises for strength, aerobic, weight lifting, gymnastics, and training core.

The crossfit training is very beneficial for burning calories and for the improvement in the mobility of the joints.

The type of equipment used is very varied and can include bars for olympic lifting, dumbbells, barbells to elevations, kettlbells, balls, medicinal, boxes for jumps, etc.

According to the founder of crossfit, this sport is for everyone, regardless of age or physical form. The workout and the movements can be adapted to the elderly, pregnant women or people with a disability and be specific to children.

The crossfit has been shown to be a modality with many fans, and with good adhesion due to its effect competitive that makes the sport attention.

THE GOAL OF THE WORKOUT CROSSFIT

  • System resistance cardiorespiratory;
  • Muscle Endurance;
  • Force;
  • Flexibility;
  • Power;
  • Speed;
  • Coordination;
  • Agility;
  • Balance;
  • Precision.

CROSSFIT AT HOME

The crossfit at home is a good option for those who like the game and don’t have the time or don’t want to spend money to make the modality in the box or gym.

This modality, like any other type of exercise should always be directed by someone in the area and adjusted to their individuality, to respect, conditions, limitations, and goals.

We will then suggest some exercises to do crossfit at home!

HEATING

Before you start the workout for crossfit at home or in the gym, it is important to perform warming-up exercises, including exercises of joint mobility, heating of the joints, and activation general.

– Example of implementation –

  • 3 sets of 50 jump jacks
  • 30 mountain climbers
  • jump to the rope, or race.

WORKOUT 1

Circuit of 10 minutes – the highest number of sets possible to achieve the following exercises:

  1. Burpees: 1 set = 10 reps
  2. Squat: 1 set = 20 reps
  3. Abdominal: 1 set = 30 reps

WORKOUT 2

Circuit of 10 minutes – the highest number of sets possible to achieve the following exercises:

  • Flexion of arm: 1 set = 50 reps
  • Lunge: 1 series = 30 reps
  • Abdominal: 1 series = 150 reps

WORKOUT 3

Circuit of 10 minutes – the highest number of sets possible to achieve the following exercises:

  • Jump rope: 1 set = 30 hops
  • Kettlebell swing: 1 set = 20 reps
  • Reverse crunch: 1 set = 15 repetitions.

IMPORTANT NOTE

It is important that there are combinations and does not perform the same exercises two days in a row, giving always the emphasis on the variety and intensity of workouts.

The workout for crossfit at home can be for all however, respecting the indication and guidance of a professional in the area.

Care must be taken when performing the exercises with speed and intensity so as not to compromise the running technique. This can be a good technique to start earning a taste for physical exercise and get in competition with yourself.

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