The subject with the Crossfit is that it can be very intimidating, the exercises look rough, those who do it are always covered in sweat (and muscles) and everyone ends up exhausted, but once you get over the initial shock and start to get a taste for pain burnout, you start to discover why so many people joined the trend and don’t give up their routines for the world. Besides that there are routines of Crossfit for beginners that are the most effective and can be carried out with very few apparatus (or rather weights and dumbbells).
He Crossfit is a kind of combination between cardio and routines of HIIT, which offers a more specific and focused muscle stimulation that involves more weight lifting and anaerobic exercise. For his most loyal followers, the Crossfit It is a lifestyle that combines exercise with diet and good habits, based on functional exercises that mimic the movements that are done every day (squats, pulls, etc …), which ends up improving health and physical condition at the same time.
Most of the training of CrossfitThose for beginners especially include squats, push-ups, and weightlifting to build muscle through progressive overload, which is a repetition-based training method. According to studies, this type of exercise helps build more power, burn a lot of fat, and build muscle (which is what we all want when we start exercising).
Routines Crossfit (a good alternative to the traditional gym) they get more and more difficult as you progress and gain more condition, but, according to experts such as Zac George (one of the great stars of the Crossfit Games), basic routines are also very effective in burning more fat and starting to build big muscles.
Crossfit routines that burn the most calories
This routine is basic and consists of explosive movements that build power and muscle at the same time, which makes it ideal for those who want more volume, plus it can be completed in less than 4 minutes.
Deadlift x 12 reps
Hang Power Cleans x 9 repeticiones
Push Jerks x 6 reps
Rounds: 5 rounds
Weight: 70 kg for men, 52.5 kg for women
This routine helps you gain speed by using a series of movements that work all muscle groups, seeking to increase your heart rate and have a full-body calorie burn.
Thrusters x 21 reps
Pull ups x 21 reps
Thrusters x 15 reps
Pull ups x 15 reps
Thrusters x 9 reps
Pull ups x 9 reps
Rounds: 1 round, complete as fast as you can
This routine includes a bit of traditional cardio and is designed to drain your body of energy and build lactic acid.
Rounds: 3 timed rounds
This routine consists of doing as many repetitions as you can of each set, which means that you can increase the degree of difficulty as you gain condition.
Rounds: AMRAP (as many reps as possible) in 20 minutes
The key here is that you finish the exercises as fast as you can, it works with an inverted pyramid scheme, using two basic exercises that increase the intensity. The advantage of this routine is that you can use different exercises depending on the muscles you want to work.
Double under x 50 reps
Sit ups x 50 reps
Double under x 40 reps
Sit ups x 40 reps
Double under x 30 reps
Sit ups x 30 reps
Double under x 20 reps
Sit ups x 20 reps
Double under x 10 reps
Sit ups x 10 reps
Rounds: complete as fast as you can