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  • Adam Creed

What is CrossFit WOD?

Updated: Jul 25

CrossFit is just like any other sport. It is training your body to have a better shape and improve your physical health. When we talk about ‘training’, we don’t mean a simple workout routine. CrossFit is a high-intensity and functional training mode that includes combat, survival training, military training, martial arts, and other elite sports. It is a mix of cardio, gymnastics, and weightlifting movements and works mainly on strengthening the body, which is why most of the police academies have made it a crucial part of their training. There is no doubt that it is a high-intensity workout that is done by marines, but that doesn’t mean that this drill is just for the professionals. However, it can be challenging for beginners because CrossFit workout will test a different part of your body each day through extremely diverse and tricky exercises, CrossFit has made an undeniable impact in the fitness world. It is not a regular day at the gym or a Zumba class!


High Power Workouts

What’s interesting about CrossFit is that it prescribes you different types of workout challenges every day, known as ‘CrossFit Workout of the Day’ (WOD). This means that you or your body won’t get bored with doing the same training every day. This high-power workout is ideal for people who are trying to lose weight, are fitness fanatics, solo trainers, and athletes. CrossFit assigns you a different set of exercises every day. For example, one day you might be asked to do 60 Kettlebell Swings, 5 wall slides, static hang, pec activation, etc. Another day you will get a different set which might include shoulder presses, running, or smurf jacks. It is all about variation!


“As Many Rounds As Possible”

WOD includes AMRAP, which is an acronym that stands for "As Many Rounds As Possible" or "As Many Reps As Possible". This means that you set a timer for 10 to 20 minutes and do as many rounds as possible during that time frame. The exercise might include pushups, pull-ups, squats, burpees, etc. It is you against the clock! By this technique, you can focus on the form of your exercise rather than focusing on the speed. Nonetheless, this does not mean that speed should not be taken into account, if you do not set a high pace for yourself, you won't be able to benefit from AMRAP. During AMRAPs, you will be pressuring your muscles and wearing yourself out. Which is why it is essential to keep the exercises simple and not go for convoluted workouts. The nature of AMRAP workout is rigorous, Therefore, the simplicity of exercises is encouraged. Going for more robust exercises following this method may injure you. Squats, push-ups, pull-ups, rows, lunges, shoulder presses, and deadlifts are all good options for AMRAPs. On the contrary, single-arm dumbbell snatches or clean and jerks should not be something that you do with this method. Although if you do decide to use more complex exercises during your AMRAP, pay special attention to your form and start at a slow pace, gradually moving your way up. Take all the safety measures that you need to for this.


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Double-Under

Another method that is in the same family tree as AMRAP is ‘double-under’. It is more of a single exercise rather than a method but can be extremely tough to get a hang of. The exercise is exactly what the name is, you have to take a skipping rope and pass it beneath your feet twice per repetition. Yes! It has to be that fast. You need to have a perfect tempo, timing, and proper coordination with yourself. To have good coordination, you need to get an appropriately sized and weighted skipping rope, it’s not just about forming your jumps. The key to getting a perfect rope is to get a three-ounce rope that is your height and add three feet to it. The rope should not be longer than that! However, the rules are different for a beginner. There is no need of starting off with a skipping rope, all you need to do is learn to be quicker with your feet and balance your jumps. Once you have learned to jump high enough then try the double-under with your skipping rope. As we said, it is not an easy exercise, but once you have perfected your jumps, it serves a lot of benefits like boosting your forearm muscles, biceps, shoulders, calves, hamstrings, and the ankle tendons. It also burns about 10 calories per minute, so it is great for people who are trying to lose weight.

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CrossFit Box vs Normal Gym

All of these workouts can be carried out at home, but it is suggested that you get a membership in a CrossFit box near you. The difference between a normal gym and a CrossFit box is that it contains all the equipment necessary for your exercises. Not just that, the CrossFit box has professionals and coaches who can guide you in your everyday workouts and check your forms. It also serves as a motivational place, seeing fellow CrossFitters working out can inspire you to work harder and not give up. A lot of CrossFit boxes provide you with a CrossFit journal as well. The journal consists of personalized workout routines, nutrition, diet, and recipes, etc. It also publishes articles. It also publishes articles health-related topics, injuries, mental fitness, training programs, and about the CrossFit community overall. Typically, all the articles contribute in one way or another, to the CrossFit members, their journey of fitness, and the problems that they face during their training. Members can also inspire others by submitting their articles about their journey and progress.


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