The crossfit is a training system created by the gymnast and North American coach Greg Glassman in the year 2001 to train officers of the California Police.
Later he applied the crossfit to train military and firefighters and then spread it worldwide, reaching today to be a very practiced sport, due to the great variety of physical exercises that it has and the satisfactory results it has achieved in many people.
It is based on very intense natural movements that involve the whole body, needing a huge amount of force to execute each exercise, which helps to develop a very good muscle, dexterity, power, speed and strength.
If you are a lover of sports in general, or crossfit, and want to improve yourself, or if you want to put yourself to the test, here we bring you 5 very demanding daily exercises that will take your body to the maximum.
Exercise routines “FRAN”
The FRAN is a very short training, that is, if we have a good physical resistance we can finish it in just 5 minutes.
This exercise helps us improve and increase cardiovascular endurance, as well as molding the muscles of our body.
We will have to try to do it as fast as we can be using all our energy and strength, the faster you do it, the better results will be achieved. Next the sequence of exercises is:
- 21 Thruster with 42.5 kg
- 21 Dominated with kipping
- 15 Thruster with 42.5 kg
- 15 Dominated with kipping
- 9 Thruster with 42.5 kg
- 9 Dominated with kipping
The Murph routine
It is a simple training to do, although you must use enough energy to do it and use all your body weight for routines.
MURPH is one of the exercises where his repetitions are by hundreds, ranging from the 200 push-ups to running 1.6 kilometers without rest.
The routine of the MURPH consists of these exercises:
- Run 1 kilometer
- Go back and do 200 sit-ups
- 200 push-ups
- 300 strides
- Finally, run 1 kilometer more.
The Filthy routine 50
Filthy is a great challenge for the human body, you need to have great physical strength and combine it with great strength.
It is a very complete training because you include your whole body and cardio.
The large number of exercises that this has can be extreme, so we recommend you go at your own pace.
You can decrease the repetitions if you feel you cannot achieve them, take your time and when you feel that your body is 110% prepared, dare to perform the complete routine.
- 50 box jumps with a box of about 50 centimeters.
- 50 dominated with jump.
- 50 kettle bell swings.
- 50 strides walking.
- 50 knees at the elbows.
- 50 repetitions of push press with 15 to 20 kilograms.
- 50 back extensions.
- 50 throws of medicine ball to the wall with a ball of 9 kilograms.
- 50 burpees dropping the whole body on the ground.
- 50 rope jumps
The routine “The RYAN”
It consists of 5 rounds, which are executed in a very short time, in each round you must perform:
What really tests your strength is the total mastery of the muscle-up.
Not many people can perform this training easily. Use the help of a coach to help you learn the proper technique.
Once you get it done perfectly, you will be a master of this perfect training.
The routine “The SEVEN”
This exercise consists of 1 circuit of 7 rounds, you should do it as fast as possible. Each round increases its difficulty, but if you feel physically and mentally prepared, you can perform them without problems.
- 7 push-ups handstand.
- 7 thrusters with 60 kilograms.
- 7 knees-elbows.
- 7 repetitions of dead weight with 110 kilograms.
- 7 burpees.
- 7 kettle bell swings.
- 7 dominated.
As you can see, the amount of repetitions and types of exercises is quite physically and mentally demanding.
You must prepare yourself to face each challenge as if it were the last and go surpassing yourself little by little.
If you have not tried these trainings before, do not worry, get someone to advise you and see little by little until you get the affinity and quality you need.
WARNING: This article should not be considered as an equivalent of a professional medical consultation. Consult your trusted doctor if you have any questions about this or any other issue related to your health.