A fashionable practice that mixes already existing physical and sporting activities, Cross Fit continues to welcome new followers into its ranks. If you want to embark on the adventure, follow our program and test your physical condition.
Before attacking our program …It is advisable to take into account certain criteria. Start on the rhythm of one workout per day followed by a day of rest to give yourself time to recover. If you don’t have the time, try to provide at least two training sessions per week. CrossFit training revolves around WOD ( Work Out of the Day), consisting of several exercises, which you perform after warming up.
Warming up
Before you start, make sure you have an adequate warm-up. Start by running at a stride for 10 minutes to prepare and warm up your muscles before physical exertion. The next step is focused on stretching. It is not useful to spend too much time on it but it is better to prepare your joints: biceps, triceps, back, calves, adductors, hamstrings, abdominals. Don’t leave anything out. The CrossFit makes you work the whole body.
Week 1
Monday: 5 time
trials of: 10 Burpees
10 Pumps
15 Squats
5 Tractions
Tuesday: Rest day
Wednesday: 5 time
trials of: 10 Burpees
10 Pumps
15 Squats
5 Tractions
Thursday: Rest day
Friday: 5 series shows:
10 Burpees
10 Pumps
15 Squats
5 Tractions
Week 2
Monday: 5 time
trials of: 15 Burpees
15 Pumps
20 Squats
10 Tractions
Tuesday: Rest day
Wednesday: 5 time
trials of: 15 Burpees
15 Pumps
20 Squats
10 Tractions
Thursday: Rest day
Friday: 5 series against watch by:
15 Burpees
15 Pumps
20 Squats
10 Tractions
Notice to aficionados
If the program no longer meets your expectations, don’t be surprised. It is simply that your body supports the efforts that you make it undergo after a time of adaptation. In this case, you can still join a club to take it to the next level. Or you can always take part in the most eccentric courses and marathons in order to mix sport and pleasure.
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