Below is translated with AI so there might be some strange wordings... :)
Build your own Crossfit workout at home
In a previous post, I described, in a slightly longer form, how to build a Crossfit training session. In this article, I thought I would run a shorter description for those of you who want to enter directly.
Very simplified, Crossfit consists of 3 different parts, fitness, strength and mobility/speed . These are called in English metabolic conditioning, strength & gymnastics. You can mix these three in different forms, run long sessions with as many reps as you can, or run time-limited sessions. You can run heavy with few reps or lighter with more reps. You can also program over a longer period of time, so you run the different parts on different days, but then it starts to get more complicated.
A simple pass where you mix all three:
- Run 400m (fitness)
- 10 Pull-ups (mobility)
- 20 Kettlebell Swings (Strength)
Do the above exercises as many times as you can manage in 18 minutes (so-called AMRAP )
You can of course change the different exercises within each part, weight and quantity. Then you can do a certain number of laps instead of time.
You have now received a very short and simplified description of how you can put together your very own passport.
Examples of exercises in Crossfit:
- Staking machine
- Shoulder press
- Free turning
- Pull ups
- Squat without weights
- Sit up
- Jump (preferably on box)