WOD design for Crossfit success

muscle building

crossfit is a holistic training approach. It combines elements of strength training, cardio, gymnastics and gymnastics. The goal of Crossfit is the complete fitness of the athlete as a combination of strength, speed, endurance and agility. This training is attractive for athletes who want to achieve fast and holistic success in a short time. The heart of the Crossfit is this WOD, How Crossfit works and what's up with this WOD, here's the answer.

How is a Crossfit unit structured?

A training session lasts about 1 hour and starts with a warm-up of a few minutes. Skill training, which can take 10 to 15 minutes, is about technical skills for the WOD. WOD is the abbreviation for Workout of the Day and takes about 20 minutes. It is high intensity. The special here is the principle of variation. No workout is similar to the other and for laymen it acts arbitrarily and reveals little connections. At the end of this intensive training, often in the form of a circuit training, a cooldown phase of a few minutes follows.

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Training stimuli at the WOD

Diverse are the training stimuli that you set in an intense workout. In the endurance area you go hard to the anaerobic threshold. This improves your oxygen uptake capacity and makes you more efficient with long stamina units. Stamina and bite increase in competition. In the area of ​​strength you set growth stimuli, if you bring your muscles specifically to local exhaustion. Unlike isolated muscle training, you're talking about multiple muscles, usually whole muscle loops. Often the task is to go through a particular exercise circle as often as possible in a given time. In doing so, you increase your speed and coordination, especially in exercises that are complex in terms of movement. But what about important training principles during the training?

Training principles and WOD sequence

When you train your WOD in the group under the guidance of a Crossfit trainer, you often do not know what to expect next time. This surprise effect is wanted. You should learn to adapt flexibly to different situations.

Principle of progressive load increase

In order to achieve training progress, it is important to systematically increase the burden. This only works with Crossfit, if the individual WODs build on each other in a planned manner. If you are a beginner, be sure to train with a coach who understands his craft.

Principle of the effective training stimulus

Is safe in the WOD, especially if you go to your performance limits. If your heart rate is 180 and you only manage 99 out of 100 squats, then you're sure to put a strong appeal. Rather, be careful not to go too far. Experience has shown that many accidents happen at Crossfit. Important is next to a clean technique, a healthy realism, when you should end an exercise.

Principle of load variation

Crossfit is predestined for this and every WOD can be dedicated to a different topic. Once it is strength, once coordination, once speed. The smart sequence within the WOD and the right and meaningful sequence create the progress.

Principle of repetition

Here, some are in need of explanation, because while in classical strength training for weeks systematically pull through certain exercises, the WODs are much more variable. If you see fitness holistically, you will not see any contradiction in the diversity of Crossfit. Instead, you will judge the systematic, week-long training as one-sided.

WOD examples

Here we present the WODS "Cindy", "Angie" and "Filthy Fifty". In "Cindy" a circle or block consists of 5 pull-ups, 10 push-ups and 15 squats. The goal is to create as many blocks as possible within 20 minutes. "Angie" is harder. This WOD consists of 100 pull-ups, push-ups, sit-ups and squats. The goal is to do all exercises one after the other, not split. Experienced Crossfitter can do it in 20 minutes. "Filthy Fifty" is extremely varied. The repetition number is 50 for each exercise. Here are the exercises:

  • Boxing jumps (on a box of 60cm height)
  • Pull ups with jump support
  • Kettlebell-swings
  • Going in lunges
  • Hanging on the chin-up bar, raise your knees to the elbow joint
  • Barbell shoulder press (20-kilo dumbbell)
  • Back Extension Training
  • Wall Ball Shots (popping a medicine ball against the wall while doing squats)
  • Burpees (push-up - squat - stretch jump)
  • Jump rope with 2 turns per jump

You see, "Filthy Fifty" offers high variety and high load. Your pulse goes up, your muscles groan during the pull-up and the rope jump exercise is coordinatively challenging.

These are, as I said, only a few examples. Let's summarize what has been said.

Conclusion - good WOD planning essential

In order to make good progress with Crossfit, long-term WOD planning is absolutely necessary. Only then do you adapt to the strain and set effective stimuli. At the same time, the WOD requires a perfect technique. Only when the movement is sitting, you can accelerate and train on time. Otherwise, safety matters because high frequencies of movement pose a risk of injury. If you watch these training hints you will have a lot of fun with the Crossfit from WOD to WOD and achieve big successes.