Open Access
Table 1.
Exercises and combinations of Crossfit system
| Weekly plan | Variations of exercises and combinations | |
|---|---|---|
| Day | Exercises and combinations | |
| Lesson 1. Cardio (M): | ➣ Double-Unders (M) – double jumps at speed skipping rope / Shuttle Run (M) | ➣ Running (M) – steady running, sprint distances (200m.,400m.,800m.); ➣ Jumping Jack(M) - jumps, legs wider than shoulder length and simultaneously clap over the head; ➣ High Knees Running(M) |
| Lessons 2. «couplets» - Gymnastic exercises with own weight/ power oriented exercises with weight (GW) are combined: | Combination (GW) ➣ Box jump(G) –to jump on a gymnastic bench or other height / Wall ball(W) – throwing the ball 2,5-3m. height into the wall (from squat position the ball is in front of the chest with further legs straightening and ball throwing up into the wall). |
Combination (GW) ➣ Air Squat(G) – air squats /squats without weight / Kettlebell swing(W); ➣ Push-ups(G) / Ball slams (W) – medical ball throwing into the floor; ➣ Burpee(G) - crouch position – lying support- prone position – lift on hips - weight transfer on knees - crouch position – upward jump with a clap behind the head / Dumbbell Box Step Over (W) – step on a gymnastic bench or other height with dumbbells; ➣ Push-up(G) - / Overhead Dumbbell Squat(W); Combination (WW) ➣ Dumbbell Dead Lift (W); Dumbbell Clean(W) - taking dumbbells on chest; Dumbbell Snatch(W); Dumbbell Jerk(W). |
| Lessons 3. «triplets» - three movements are combined (MGW): | Combination (MGW) ➣ Running(M) -200 m sprint running / Burpee Medicine Ball Over (G) - Burpee through a medical ball / Goblet squat (W)-Squats with weight ahead of oneself / Dumbbell lunges forward (W) - deep lunges with weight. |
Combination (MGW) ➣ Running(M) - 400 m sprint running / Over Head Plate Lunges (W) / Sit up(G) – body lifting from prone position with bent knees with further body lift and floor touching or toes / Planka(G) - static hold. |
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