Get to know Crossfit Exercise and the Types

Medical Video: Crossfit 101 - The Basics

CrossFit is a variety of functional movements carried out at high intensity constantly. All CrossFit exercises are based on functional movements, and these movements reflect the best aspects of gymnastics, lifting weights, walking, rowing, and much more, as explained on the CrossFit website. This activity is carried out by moving as much weight as possible with the distance as far as possible, so they are ideal for maximizing the amount of training carried out in a short time. The greater the exercise or expenditure of power, the more intense effort is made. Using an approach to variations in exercise, functional movements, and intensity, this exercise makes a huge advantage in fitness.

Tips for trying CrossFit exercises

If you have never tried CrossFit before and want to make sure this is the right exercise for you, here are some tips for staying safe in doing so:

Go to several different gym venues. Talk to the coach to find out in full what the purpose of this exercise is. Most Crossfit gyms definitely offer free introductory classes, this is the time for you to meet your prospective CrossFit trainer.
Be sure to make your coach know if you have had an injury before trying to do the exercises. If you have experienced a serious injury, it's good to talk to your doctor before deciding to join this high-intensity program.
Before trying this exercise, you must have a basic understanding of general fitness and also the scale of the exercise. The scale of exercise is widely discussed in CrossFit culture, which means you as a beginner cannot lift the same weight as those who have been practicing for years. This also applies to knowing the intensity and when your body has reached its maximum capacity.

Types of CrossFit

CrossFit's main exercises involve the whole body, including pushing, pulling, walking, rowing, and squatting. There are actually hundreds of types of CrossFit exercises, but one example is:

Power clean. Pull the barbell off the floor and bring it to the front of your shoulder using strength and speed.
Burpees. This is the only weight training that involves the initial position in a standing position, then falls quickly to the floor and does a push up, then returns to stand towards the Squat position and jumps straight up explosively.
Snatch. Lift the barbell quickly from the floor directly above your head with your arms held straight.
Thruster. This exercise starts with standing upright holding the barbell in front of your shoulder. Then squat to the point where your thighs are parallel to the floor, then back up again by lifting the barbell over your head.

Other examples are variations of push-ups, sit-ups, and pull-ups. This exercise also often uses kettle bells, medicine balls, climbing ropes, jump ropes, and rowing machines.

Crossfit WOD (Workout Of the Day)

Some WODs are usually named specifically with female names or names of military heroes. WOD changes every day and it consists of many types. WOD really requires everyone to do it. Here is one example of WOD found on the official website of CrossFit:

Barbara. It involves five sets of 20 Pull-ups, 30 Push-ups, 40 Sit-ups, and 50 Squats which are done sequentially, and you can only rest at the end of each series for 3 minutes.
Angie. It involves accumulating 100 Pull-ups, 100 Push-ups, 100 Sit-ups, and 100 Squats during the whole exercise (this is not done in a row, unless you are fit enough to do it).
Murph. It involves running with a count of 1.5 km, followed by 100 Pull-ups, 200 Push-ups, 300 Squats, and ending with a 1.5 km run.
Jackie. It involves 1000 m Row, 50 Thruster, and 30 Pull-up (preferably done without resting between each exercise).

This program can be done in two ways, namely by self training or through CrossFit affiliation. WOD can be done at almost any fitness center or at home, if you have the equipment.

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