CrossFit is a fashionable discipline worldwide and is increasingly practised by many people. Most practitioners go to the gym or “box” in CrossFit jargon. This very effective sport strengthens the whole body through high-intensity exercises. If the ideal is indeed to practice in a club, to benefit from the advice of a coach in terms of posture, it is also possible to train at home. How do your CrossFit well at home?
What you need to know to do CrossFit at home
The perfect outfit for CrossFit
Close-fitting leggings in a breathable material, a sports bra or tank top, preferably close to the body so as not to cling or get in your way and above all, good shoes to cushion jumps.
Where to settle down to do CrossFit?
CrossFit can be done outdoors or indoors. Choose a spacious and well-ventilated room if you install your equipment at home.
Basic equipment to have
The principle of CrossFit is to perform several sequences of series of exercises. The main thing is to do them at high intensity, that is, to be at the maximum of what you can give. So there are many exercises you can do without equipment. However, one of the other principles of CrossFit is to vary the exercises and sessions as much as possible, so you will need to equip yourself very quickly to practice over the long term.
Examples of CrossFit exercises without equipment
Flagship movement in CrossFit, perform a burpee in 3 steps. Bring the feet closer to the hands in one beat from the lying position. Then, from the squatting position, leap with your arms in the air. Finally, return to a squatting position before returning to a lying position.
This exercise works the arms and upper body (back and chest). In a plank position with your arms stretched out, shoulder width apart, feet hip-width apart or on your knees for ease, you slowly lower your upper body to the ground. Arrived at ground level, go up slowly also. The back, legs and cervical must be aligned.
It is a complete exercise that involves the upper and lower abdominals. It is a question of raising, from the lying position, the arms and the legs simultaneously.
Once the exercises without equipment have been mastered, you will need a minimum of equipment:
With a pull-up bar
You can build muscle at home by lifting your body weight.
With a jump rope
You can crank the cardio and work on stability, mobility, and overall endurance.
With training ropes
You will test the battle rope. To do this, your body should be sheathed and tilted slightly forward. Then place a rope in each hand and bend your knees. Whip the ropes on the floor as hard as you can while alternating your arms. Attention! Only your arms and core should move. Conversely, your bust should remain still.
Invest in dumbbells, kettlebells, and medicine balls, to load up the exercises a little to progress and, above all, to have fun.
With a simple jump box
It also allows you to vary the series but also push your limits. The exercise consists of jumping on this box and coming down again. This is why it must guarantee excellent stability and unfailing rigidity.
With a rower
If you can acquire a rowing machine, you will be perfectly equipped. It is widely used during CrossFit sessions. The rowing machine is indeed effective for working your lower body. For maximum efficiency, it is advisable to row for one minute at high intensity, then take a break of 15 seconds. Your back and chest must remain straight to limit the risk of injury.
You can also buy specific protections, such as gloves to protect your palms from abrasion or even potholders for working on bars and rings.
Your CrossFit session
Three parts generally make up a CrossFit session:
- A warm-up, says WARM-UP in CrossFit jargon, of 15 minutes. This warm-up prepares your muscles and joints. You also gently engage your cardiovascular system;
- Then you will continue with 10 minutes of technique: it is a question of doing repetitions of the technical movements of the WOD, which follows. This stage concerns learning or perfecting specific movements. This is essential to master the technique and thus avoid injury. In addition, with good technique, it will be easier to perform the movement several times in a row during the WOD while fatigue is present;
- Finally comes the famous WOD or workout of the day, which must last 15 to 25 minutes. It’s the session body, the workout of the day. It will then be necessary to chain a maximum of repetitions in a minimum of time. It can also be: chaining a defined number of repetitions in a given time.
Be aware of stealthy stretching and preferably active recovery, given the intensity developed during the WOD.