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Traded as one of the toughest sports ever, more and more fitness fans are falling for the trend workout "CrossFit". Power, speed and efficient weight loss - we reveal what the training is about.

This fitness trend is not for sports muffle! Because CrossFit combines dumbbell training, jump rope, crunches, running, gymnastics and much more to one of the hardest workouts in the world. It's all about power and speed: It trains endurance, strength, agility, balance, coordination and responsiveness. Training with the Marines could not be worse!

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CrossFit: Workout to the limit

An intense crossfit workout pushes you to your physical limits. There is the question in the room: Who volunteers to do this? In fact, it is not just top athletes who are interested in training. Whether beginner or sports professional - the enthusiasm for this power program runs through all ages and fitness levels. The exercises, consisting of gymnastics elements, weight lifting, endurance and speed, train the entire body and provide a holistic mobility and fitness. In addition to the athletic effect burns the CrossFit in no time numerous calories and can melt the pounds. Sixpack, a defined butt, strong muscles - the workout is hard but effective. If you love sports and like to exhaust yourself, this is definitely right!

CrossFit: the training content

The training content varies from time to time - so the comments remain exciting and finally, the sports program should also be fun.

  • sprints
  • rowing
  • Rope skipping
  • jumps
  • heavy weights
  • dumbbells
  • Gymnastics rings ("Ring Dips")
  • pull ups
  • Kettlebells
  • Weight exercises
  • etc.

Crossfit exercises: training process

It takes about an hour to train. Very important for it is intensive warm-up phase, in order to avoid injuries. Then comes the skill training and then the actual core, the "Workout of the Day", a set of disciplines that is recombined from workout to workout.

The workout of the day, WOD for short, is carried out in several rounds and consists of various exercises. As a rule, the number of repetitions is counted down: thus initially 50 repetitions without pause, then 40, 30, 20, 10. Meanwhile, a stopwatch is running, which sets the athlete a goal: to cope with a given number of laps in as short a time as possible to create as many laps as possible in a given time. So you can assess and control your training progress. A small (betting) fight, not only against the time, but certainly against your own bastard.

Crossfitter thanks to Annie and Mary

Friends are probably not, because these ladies are pretty much in common: Training units at Crossfit often wear women's names such as Annie or Mary and consist of various strength and endurance exercises. A typical crossfit workout, for example, consists of a series of pull-ups, push-ups and squats. The exercises are repeated until the time has elapsed or until the specified number of repetitions has been reached. Even smaller, individual sets with 5, 10, 20 designs can be enough to trim to the athlete:

  • 5 pull-ups
  • 10 pushups
  • 20 squats

Health: danger of injury at CrossFit

CrossFit exercises are versatile, intense and certainly not boring. Wondering if this is the right sport for you? If you have not been deterred to this point, we recommend a trial with an experienced coach! Since the CrossFit is a licensed fitness program, it is recommended to find out from the relevant providers, the so-called Crossfit boxes - also about the risk of injury. A health check with the doctor is also recommended, because the heart, muscles and body must be fit.

A training method becomes a movement

As hard as the training is - its popularity speaks for itself, because the cult sports of American origin could establish itself in this country in no time and is now an integral part of the local fitness landscape and business model. To officially offer CrossFit a license and a corresponding trainer license is necessary, only then is a gym also a "CrossFit box".

Are you looking for other effective fitness methods? Core deep muscle training, flat stomach exercises or water aerobics, Aqua Gym are other great ways to stay fit.

It all started in 1980, when Greg Glassman and his ex-wife Lauren developed the special but also varied workout. Fifteen years later, the first Crossfit gym was opened in Santa Cruz. That the sport was effective, was clear at the latest when Greg Glassman was hired in 1995 to train the police in Santa Cruz. In fact, the power program is used by police, fire or military units, because it not only trains individual muscles and affects the whole body. Contrary to the usual fitness training Crossfit comes out almost without any equipment and the workouts can be practiced at home.

CrossFit cosmos in the video

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