Crossfit training program for men indoors and at home

Crossfit is one of the types of physical activity that promotes effective fat burning in the body. Otherwise, Crossfit is called functional training, with which you can really lose weight at high speed. But such efficiency requires careful training, not only physical training, but also training of the cardiovascular and nervous systems. And, of course, the Crossfit training program should be clearly systematized, because this is the only way to achieve the desired result.

Pre-Crossfit Workout Tips for Men:

• Do not neglect and do not remove the warm-up before training: the more difficult the upcoming exercises, the more carefully you need to rub before performing them. A standard warm-up program lasts 10-20 minutes and includes the training of all muscle groups with elements of joint gymnastics.
• If you are already an experienced athlete, you probably use a special warm-up ointment, which prevents the muscles from cooling down between approaches and minimizes the risk of injuries and sprains.
• Use a heart rate monitor during CrossFit training. It’s important to monitor your heart rate so you don’t accidentally see high blood pressure on the sphygmomanometer in the evening. You should not constantly work at the limit of your capacities, because the damage to the heart muscle will be important.
• Don’t try to start from scratch for a complete workout with lots of exercises and bands. First, practice the correct technique of exercises, starting with 1-2 bundles.

In addition to progressive muscle loading, it is important to prepare the heart and CNS for increasing loads. Here it is recommended to give up the constant use of drugs, take more walks in the fresh air and give up bad habits.

CrossFit training program for beginners

If you’re new to CrossFit, it’s best to start with an experienced trainer. But of course we will tell you how to take the first steps in functional training. Therefore, a CrossFit training program for men who are just starting out should include the following steps (after warming up):

• Choose 3 sets of exercises for the first training sessions. Do not immediately burden yourself with a large number of different formations.
• Do not forget to take a break between sets, for beginners it is optimal to rest up to 3 minutes. This is the time it takes for the heart rate to return to normal.
• Exercise no more than an hour. Don’t cross the fine line between health benefits and hard work.
• It is optimal to train 3 times a week. You can do 4 if you want, but with breaks and lasting less than an hour.
• We recommend that you complete the first CrossFit program for men for a month, and then move on to more complex complexes.
• Let’s look at a sample training plan for beginners (assuming 12 sessions per month):

Monday.

1. Let’s start with a 1km run at a moderate pace.
2. After running, take a break of 3-5 minutes, normalize the pulse and continue with the Cindy Easy complex – 5 push-ups, 5 squats and 5 sit-ups. Duration -15 minutes. Your task is to complete as many circles as possible.
3. You can end the training day with 3*15 wide push-ups from the floor

Wednesday.

1. We start with 20 minutes of cycling or stationary bike at medium speed.
2. Then we do in a circle: 10 push-ups, 10 squats, 10 sit-ups and 10 burpees (see figure below). Duration – 10 minutes.

3. Narrow-grip pull-ups and wide-grip push-ups 3*15 times.

Friday.

1. Run 2 km at a leisurely pace.
2. Climbing on the rope (with the legs) – 3 times 5 lifts.
3. Hit the tire with a hammer – 3 sets of 90 seconds.
4. Plank – 3 times for 60 seconds.

CrossFit training program for male professional athletes

Now let’s take a look at the CrossFit training program for professionals. We might not surprise you too much, but sometimes it’s good to get the basics down.

• Oftentimes, professional athletes spend less and less time warming up if they don’t ignore the warmup. Such an approach will certainly not justify itself – the long-term result (including the condition of muscles and ligaments) depends on the quality of the warm-up before CrossFit training.
• If your weight is no longer sufficient, we recommend using a weight vest. This relieves the spine through the correct weight distribution (in contrast to a normal belt) and increases the effectiveness of the training.
• It’s important to be able to vary the intensity of your workout. If you feel that your indicators are starting to drop, your weight is falling too quickly, your sleep has deteriorated, you have overtrained. Take a 6-8 day break, take a break from crossfit, eat well (more protein and healthy fats).
• Chain cardio workouts (running, biking, swimming, and even simple, moderate-pace walks) between heavy weight or high-impact cardio training days.