WOD (Crossfit workout) - is a certain amount of work (the task), which is necessary to perform. Each crossfit workout doesn’t look like the previous one, and it is possible that even during the year you will not have any repetitive training. Each time you need to do a workout with a new configuration (relation) of modalities, a completely different set of exercises, the number of repetitions and the weight.WOD - is a workout (also called a metcon or a crossfit WOD). Close in meaning to “WOD” is a workout of the day, a complex, a task. WOD is used mainly for designation crossfit workouts, and in other sports this abbreviation is not used.Workout Search Page (WOD) WODCAT app is powerful and flexible tool for searching the right workout. At the moment WODCAT service has the most progressive, detailed and at the same time free search for WOD (crossfit workouts) compared to other on-line services on the Internet or mobile app.
This page provides training for various kinds of sports (circular training, strength training, stretching, crossfit).Popular workouts categories:, or; gymnastics , orMovements and crossfit workouts exercises can be easily selected independently or with the help of a trainer for any level of preparedness and routine of life. When looking for a workout, you need to consider many parameters in order to find what you need.There are three types of load are used: M=' cardio', G = gymnastics, W = weightlifting. They alternate among themselves in different variations.There is some training schemes in crossfit: 3+1 (this means 3 days of training in a row + 1 day rest, and the cycle repeats) or the scheme, adjusted for a weekly duty cycle - 5+2 (5 days of training + 2 days rest). You can choose a 4-day weekly microcycle, performing workouts on those days that are convenient for you, for example: Monday, Wednesday, Friday, Saturday.Another unique opportunity of WODCAT app is an algorithm for detecting duplicates. There isn’t any identical workouts in WODCAT database.
All workouts are tested for uniqueness when adding.Before moving on to WODs description, lets define the concept of Crossfit briefly.
A 2013 study conducted by scientists at the Ohio State University, revealed that engaging in CrossFit exercises significantly improved VO2 max (maximal oxygen uptake), and decreased body fat percentage in both males and females.The CrossFit workout regimen is very intense, and will surely get your adrenalin pumping. It is one of the best ways to lose the extra fat around the belly. Inculcate these exercises in your strength training workout plan to build overall fitness. These exercises will help you become more flexible, and give you agility. They are used by many athletes to gain strength, and to have that extra stamina and energy for their performance. Military personnel across the world use CrossFit exercises as part of their conditioning and endurance routine. The routine is a combination of jogging, gymnastics, and weight training, which contributes towards an all round muscle development and fitness.
It is not like most fad workout routines, which become popular for sometime, and then fade in to oblivion. This workout routine has been around for ages, and professional athletes who are weightlifting, wrestling and bodybuilding enthusiasts, use it extensively.
Crossfit Hero Wods Pdf
One of the most important things to keep in mind when following a CrossFit workout routine is to have correct form and technique. If possible enlist the help of a personal trainer, if you are a beginner at this kind of workout.
It is advisable not to work out for more than 20-30 minutes. Here is a list of CrossFit exercises that you could try:. Pull Ups. Push Ups. Muscle Ups.
Crossfit Benchmark Wods List
Squats. Kettle Bell Snatches. Dumbbell Swings. Burpees. Over Head Squats. Dumbbell Thrusters. Clean and Jerk.
Kipping. Barbell Snatch. Barbell Press.
Dumbbell Split Lifts. Power Snatch. Ring Dips. Shoulder Press. Hand Stand Push Ups. Rope Climbing. Power Clean.
Double Unders. Glute Ham Sit Ups. Wall Ball. Back Extension. Hip-back ExtensionIn addition to these strength training exercises you need to incorporate high intensity cardio exercises for fat loss. CrossFit exercises are an interesting way to lose body fat because you can alter your workout of the day (WOD).
You can do a different combination of cardiovascular exercises and strength training routines, as per your inclination. For your cardio routine you could try:. Jump Rope. Jogging.
Rowing. Jumping JacksOne of the best ways to get an effective CrossFit workout is to do a combination of these exercises in quick succession and rest for 3-4 minutes, and then repeat the routine. Here is a sample workout schedule, that will help you create your own personalized routine.