Crossfit Training Is Not A Time Consuming Workout Regiment
CrossFit programming is used by a few thousand private affiliated gyms and many fire departments, law enforcement agencies, and military organizations including the Canadian Forces and the Royal Danish Life Guards, as well as by some U.S. and Canadian high school physical education teachers, high school and college sports teams, and a major league baseball team. In addition, there are a number of gyms that use CrossFit-style exercises and workouts but are not officially affiliated with this site, and people who do these workouts on their own, often posting their results on their website.
CrossFit workouts designed to train speed, strength and power include major lifts such as back squats, deadlifts and presses along with other movements, like pushups, pull-ups and sit-ups. During these workouts, the goal is to use the prescribed weight and complete the prescribed number of rounds and repetitions as fast as possible, creating the most amount of power. A common workout used to build and measure power is “Fran” — a workout that combines thrusters and pull-ups performed for three rounds descending from 21 repetitions, 15 repetitions and nine repetitions per round. Top athletes complete these workouts in five minutes or less.
Metabolic Conditioning – Metabolic conditioning workouts provide an essential training component to the performance pyramid. Commonly referred to as “cardio” by other fitness enthusiasts, CrossFit metabolic conditioning workouts include cycling, running, swimming and rowing. The goal of the metabolic conditioning workouts is to complete the workout as fast as possible with most workouts lasting 20 to 40 minutes for the average Cross Fitter. Sample metabolic conditioning workouts include running a 5K or 10K or rowing 2,000 meters for time. When seeking out a local Crossfit St. Petersburg gym it’s best to make sure the company hires professional personal trainers.
Intervals – Interval training is used in numerous CrossFit workouts and used extensively in the CrossFit Endurance program to train marathon runners, cyclists and triathletes. A common interval used in these workouts is a “tabata” that includes 20 seconds of work followed by 10 seconds of rest repeated for eight rounds. The goal of each 20 second segment is to perform as many repetitions as possible and then continue to perform that number for all eight rounds. These workouts incorporate the tabata interval into workouts that include rowing, pull-ups, pushups, sit-ups and squats. A common tabata and interval workout lasts between four and 20 minutes depending on the number of exercises.
AMRAP – AMRAP workouts — as many repetitions, or rounds, as possible — are common CrossFit workouts that have a defined time limit. The AMRAP workouts vary in length from seven to 20 minutes with the goal of performing as many repetitions or rounds as possible within the given time frame. Most AMRAP workouts include two to four exercises that you repeat over and over until time runs out. “Cindy,” for example, is an AMRAP workout that includes five pull-ups, 10 pushups and 15 squats performed for 20 minutes. You continue the pattern of pull-ups, pushups and squats for all 20 minutes.
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