5 Crossfit workouts with dumbbells

CrossFit exercises at home are easy to do if you have a pair of dumbbells. Thanks to the high intensity of the exercise, you can not only develop good endurance, but also burn extra pounds, giving your body a beautiful and aesthetic relief.

We offer you a ready-made CrossFit workout at home, which includes 10 exercises with dumbbells and your own weight. The program is universal, suitable for both men and women.

Benefits and types of exercises

The main problem that CrossFit can solve is the imbalance between the right and left sides of the athlete. Surely you have encountered a situation where, during a strict bench press, your right hand is still ready to work, but your left hand begins to tremble. Well-chosen exercises with dumbbells are the way out. Dumbbells are an excellent replacement for a barbell in case of injury, they allow you to develop coordination and better work out individual muscle groups. Here are just a few exercises that are worth incorporating into your training program:

all kinds of attacks;
chest raises;
jerk into a standing position;
hanging jerk;
squat jerks.

On a note! An additional bonus is strengthening the ligaments and strength base. Therefore, complexes with dumbbells are in demand among athletes preparing for competitions.

First complex

You will need dumbbells weighing 15-22 kg, kettlebells, a horizontal bar and a kayak with a paddle. All exercises are performed for a while - the complex will be appreciated by people involved in rowing. The sequence is:

Kayak swim (600 meters).
Dumbbell snatches (30 alternating movements).
Deadlift with one dumbbell (25).
Leg raises (performed on the crossbar, 20 times).
Thirty meter farmer's walk (using weights).
Repetition of the fourth point.
Repeating the third point.
Alternating dumbbell snatches (30).

The complex ends with another 600-meter kayak swim. If you find it difficult to perform the exercises, adjust the weight of the dumbbells at your own discretion. The number of repetitions cannot be changed.

Fourth complex

Your projectile will weigh 15/10 kilograms. But don’t rush to rejoice. The complex is divided into three parts and is performed for a while. Start with 12 deadlifts (with 60% of your max weight per rep). Next - strict presses (both apparatus are used, 16 repetitions in total). Having completed the first part of the complex, rest for 2 minutes and move on to the second round.

From 1RM you should have 70 percent. The number of repetitions is reduced (deadlifts - 8, bench presses - 12). Now rest for a couple of minutes and increase the weight of the projectile to 80% of 1 RM. Perform 4 rows and 8 presses. Enjoy your well-deserved rest.

Fifth complex

There are complexes in CrossFit that are not designed for rigid time recording. Your task is to act quickly and deal with approaches as early as possible. You will improve not only your balance, but also your endurance and coordination. Procedure:

Steps onto a 50 cm pedestal (16 repetitions).
Double jumps (50 pieces).
GHD (lifting the body on a simulator, 18 times).
Twenty simple push-ups.

Important! Monitor your pulse. The difficulty is that this complex is performed at speed. The faster you complete the task, the better.

Summarize . CrossFit has a lot of exercises and complexes using dumbbells. By skillfully alternating these exercises in your training program, you will be able to achieve impressive results. Consult with your trainer to find the optimal combination of load and execution time.

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There are a lot of positives about CrossFit with kettlebells, but there are also negative aspects to such training.

No one will argue that kettlebells are an excellent sports tool for training. But one cannot but agree that training only with kettlebells cannot be complete for a number of reasons.

CrossFit: what, how and why

Functional training CrossFit has existed for about 20 years, but it came to Russia about 5 years ago.

This workout develops strength and endurance, and as a side effect helps to acquire a slim and sculpted body. Any physical activity is aimed at training strength and endurance of one kind or another.

The peculiarity of CrossFit is that its action does not have a narrow specialization, but extends to fast, explosive, slow and static strength, and dynamic and static endurance.

CrossFit got its name from two English words: “cross” - to cross, “fit” - to be in good shape. This system was developed by former American gymnast Greg Glassmon. He struggled to create a universal workout for two decades, and in the early 2000s he presented it by opening the first gym in this direction.

“Our specialty is not to specialize.” Greg Glassman

With the right exercise and diet, you can get rid of fat mass and increase muscle mass . During each workout, the maximum number of muscles is used simultaneously for all types of strength and endurance, which speeds up metabolism by up to 40%. CrossFit, unlike the gym, does not require 90 minutes per workout.

Initially, CrossFit training programs for beginners can be a 20-minute workout. Professionals practice for only 45-65 minutes, but to the limit of their capabilities.

The effectiveness of training with weights

When you only have one kettlebell and you can’t get to the gym for a full workout, don’t be discouraged, as the load from kettlebell lifting will allow you to get a good figure, develop all your muscles and even lose weight.

Find out what CrossFit is.

The effectiveness of training with this projectile is as follows:

proper execution of exercises minimizes the chance of injury, since the muscles are subjected to an even load;
the naturalness of movements allows the body to perform simple manipulations, which develops strength;
uniform weight distribution allows you to avoid overstraining small muscles and ligaments;
the intensity of movements allows you to use the maximum number of muscles, as a result of which blood circulation increases and metabolism increases, the cells receive all the necessary substances;
shifting the center of gravity allows you to develop balance and strain all muscles;
Regular training helps you spend about 600 calories in a 30-minute active workout, which is several times higher than the result of aerobics or fitness during the same time;
exercise has a positive effect on the anaerobic qualities of the body, increasing the endurance of the cardiovascular system.

Glycogen reserves and aerobic base

Our glycogen stores are relatively small, and the greater our physical performance, the faster we deplete glycogen. We cannot sustain such exhausting activity for long. We need an aerobic base to support our work productivity. The higher the oxidation threshold, the higher the sustainable workload.

One way to look at this question is as follows:

Our aerobic base is our “cruising speed.”
Our anaerobic systems and ATP are our afterburners.

The diagram below shows three athletes. Athlete “A” has a strong aerobic base (oxidative system), above average anaerobic capacity (glycolytic system) and above average ATP levels.

Athlete “B” has an average level of aerobic system, but is significantly superior to athlete “A” in anaerobic endurance. Its ATP "storage" is again above average.

But athlete “C” is a beginner athlete, and we need it for clarity of comparison.

Although Athlete A and B are fairly close in their overall performance, Athlete A has a strong oxidative system. It has high and long-lasting performance. Athlete B is almost equal to Athlete A overall, but will never be competitive if the activity is prolonged. He can complete short intense workouts with similar or better results than Athlete A, but will only be able to maintain high intensity for a short period.

Farmer training

Perform each exercise for three minutes. The break between exercises is one minute. Ask why the workout is why the WOD is called "Farmer's Workout"? Because the last exercise has a literal translation as “Farmer's lunges”, but in fact it is a regular walking lunge with dumbbells. Oh, these Americans....))

Jumping rope. If you can, do jumps with a double cable turn.
Weight crunches. Do regular crunches, but with dumbbells or a weight plate weighing 5-10 kilograms.
Walking lunge with dumbbells (Farmers carry lunges). Hold a 5kg dumbbell in each hand and do walking lunges for 3 minutes.

After testing the workouts, I really want to know your results. Leave a comment and share your experience with other aspiring CrossFitters.

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Crossfit style workout with dumbbells

A set of exercises with dumbbells in the CrossFit style are performed with high intensity. Be sure to do a good warm-up to get your muscles ready for action. Warm muscles and joints are less at risk of injury and are also better integrated into the work process. When finishing your workout, do a good stretch to quickly return your muscles to a resting state.

Ready pre-workout warm-up
Post-workout stretching routine

How to do a CrossFit workout at home:

For a while (for beginners). Perform each exercise according to the following scheme: 30 seconds of work, 15 seconds of rest. Accordingly, one circle of 10 exercises lasts 7.5 minutes. Repeat 2-3 such circles. Rest between circles for 2-2.5 minutes. At first, beginners can train without dumbbells or take light bottles of water instead of dumbbells (1-1.5 liters).
For a while (for advanced). Perform each exercise according to the following scheme: 45 seconds of work, 15 seconds of rest. Accordingly, one circle of 10 exercises lasts 10 minutes. Repeat 3-4 such circles. Rest between circles for 1.5-2 minutes. It is not recommended to perform more than 4 circles; it is better to work towards increasing the weight of dumbbells (for relief and muscles) or increasing the speed of the exercise (for fat burning or developing endurance, explosive strength).
On account. Perform the exercises for the number of repetitions indicated in the description. Rest between exercises for 15-20 seconds. Advanced people can perform exercises without rest. Rest between circles for 1.5-2 minutes. Repeat the exercises in 2 circles (beginners), 3-4 circles (advanced).

What is important to know:

In CrossFit timed training, your goal is to complete as many reps as possible in a given amount of time. You can even increase the number of repetitions with each subsequent round.
In CrossFit counting workouts, your task is to complete the specified number of repetitions as quickly as possible (in less time). You can increase the speed of execution with each subsequent circle.
Do this CrossFit workout at home 2-3 times a week for 30-40 minutes.
Do this CrossFit workout at home 4-5 times a week for 10-20 minutes.

Dumbbells are equipment suitable for athletes with different levels of training. Before training, try to choose an average weight for yourself. Since the work is intensive, dumbbells that are too heavy are not suitable for training. It is advisable to have a set of pairs of dumbbells of different weights to regulate the load.

For beginner girls, the weight of one dumbbell is suitable: 1.5-2 kg
For beginner men, the weight of one dumbbell is suitable: 3-4 kg

This is just an indicative diagram. The number of repetitions and circuits, rest time, and the weight of the dumbbells can be varied depending on your physical parameters.

Rules for exercising with a kettlebell

In order to get maximum benefit, you need to know and follow some rules:

Training must be systematic.
You need to exercise on an empty stomach.
Before training, it is important to take time to warm up your joints.
For classes, it is better to choose a place where nothing interferes with the movements. It is better to place rubber mats on the floor to reduce the sound from the projectile.
It is strictly forbidden to use gloves or high-soled shoes.
To prevent your palms from sweating, it is recommended to use magnesium. It is sold in any store that specializes in selling sports equipment.
When resting between sets, do not sit still. It is ideal to perform light stretching movements.
Follow common sense, if the workout doesn’t work out, it’s better to postpone it to the next day than to “force” the body.
You need to get plenty of rest between workouts so that your body can recover.

All these rules will protect against injuries and other dangers. Learn how to achieve a balance between synergistic and antagonistic muscles.

Regardless of your physical fitness, it is recommended to start your acquaintance with kettlebells with the program for beginners. After observing the body's reaction, you will understand where to move next and at what speed to increase the load.

Exercises CrossFit Sports and fitness Strength training Exercises with kettlebells Types of fitness

Example programs

We have already figured out the effectiveness of exercises with this apparatus, now we will get acquainted with training programs for different levels of physical fitness.

Important! Regardless of whether you have previously engaged in sports or not, exercises with kettlebells should be started after a medical examination, so as not to result in serious health complications.

For newbies

Any workout should begin with a good warm-up, the goal of which is to warm up all the muscles. It should last at least 15 minutes. The workout consists of several exercises.

Bends and lifts

The projectile is placed on the floor. Legs are placed on either side of him at shoulder level.
The pelvis is pulled back and begins to lower with the back as straight as possible.
At this time, exhale.
At the time the hand touches the weight, a slow rise begins.
At this time, inhale.
After full straightening, they bend over again.

Push with two hands

The projectile is placed as in the previous exercise.
The legs are placed wider than in the previous exercise.
The projectile is held on level hands at the level of the shin.
They begin to make small swings.
They jerk the projectile forward to the shoulders.
Now you can return to the original position.

Check out this set of kettlebell exercises for beginners.

Squat with weight

Take a position as in a classic squat. The back is straight, the pelvis is slightly laid back.
Feet shoulder width apart.
The projectile is placed near the chest.
As you exhale, we begin to slowly lower ourselves until our thighs are parallel to the floor.
While inhaling, they return to their original position.

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The number of repetitions should initially be no more than 10 times. Adjust the approaches yourself, there can be from 1 to 3. Gradually the number can be increased.

Important! To get maximum benefit, it is recommended to alternate kettlebell exercises with push-ups or unweighted pull-ups. This will allow you to combine strength training with cardio.

For intermediate athletes

When the muscles become toned, you can slightly increase the load and try the following set of exercises:

Push cast

Take a position similar to a deadlift. The torso is straight, slightly tilted forward at the pelvis.
They take the projectile and sharply lift it to the chest, while straightening the legs.
The back remains straight, elbows outward from the weights.
Now they squat down a little and push up with a sharp movement. At the same time straightening your knees.
Then they return to their original position.

Do 15 repetitions for each hand. The number of approaches is at your personal discretion, but no more than 3.

One arm row

The legs are placed at shoulder level, the knees are slightly bent.
The back, as in other exercises, is straight; there should be a slight bend in the pelvis.
In this exercise, one hand rests on something. The second lifts the weight and holds it perpendicular to the floor.
They begin to lift the weight down their abdomen, while bringing their shoulder blades together.
After reaching the desired level, they return to their original position.

Perform 15 repetitions with each hand. It is recommended to carry out 3 approaches.

Check out the biography and life principles of CrossFit genius Rich Froning.

Alternate bench press

Take a lying position on a hard surface.
Take the projectile in your hand and lift it up, aligning your elbow.
Bend your elbow and lower the weight to chest level.
Return to original position.

Perform 15 repetitions on each arm.

Squat with a weight on the chest

Feet are placed shoulder-width apart, the weight is placed at chest level in front of you.
Begin to squat until your thighs are parallel to the floor.
Then they return to their original position.

It is recommended to repeat 15 times. Then take a short break and take another approach.

Kettlebell swings

The projectile is placed between the legs.
The body is tilted slightly forward, the legs are bent slightly, while the back remains straight.
They begin to pump the weight first to the buttocks, and then push forward to the chest.
While lifting, your legs should be completely straight.

Did you know? CrossFit first appeared in America in 2000. Today, such training is carried out on all continents, and there are also special competitions.

You need to repeat 20 times. Take a break and repeat the same amount.

For advanced athletes

At this stage of training, men are recommended to use a 32 kg kettlebell. For women, the maximum weight is 24 kg. We present to your attention the 10th AMRAP, which, when completed, will take you to a new level of strength. It consists of the following exercises, it is important to remember that each must be repeated 10 times and at the same time invest in a period of time - 10 minutes.

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Right arm deadlift

The projectile is placed on the floor. Legs are placed on either side of her at shoulder level.
The pelvis is pulled back and begins to lower with a straight back.
When the hand touches the weight, a slow rise begins. At this time, inhale.
After full straightening, they bend over again.

Pay attention to a set of exercises with weights at home.

Right hand swing

The weight is placed between the legs.
The body is tilted slightly forward, the legs are bent slightly, while the back remains straight.
They begin to pump the weight. First to the buttocks, and then sharply to chest level.
While lifting, your legs should be completely straight.

Right hand jerks

Take a position similar to a deadlift. The torso is straight, the pelvis is slightly tilted forward.
Take the weight and sharply lift it to the chest, while straightening your legs.
The back remains straight, elbows outward from the weights.
Now they squat a little and push up with a sharp movement, simultaneously straightening their knees.
Then they return to the primary position.

We repeat all this in the same amount on the left hand.

Did you know? Athletes who push themselves too hard in training used to receive a T-shirt with a clown on it. Today, clowns still walk around competitions, looking for their “victims.”

CrossFit WOD training program

Angie
Angie

100 Pull-ups
100 push-ups
100 Press Ups
100 Squats

for a while* you need to do 100 repetitions of one exercise before starting the nextBarbara
Barbara

20 Pull-ups
30 push-ups
40 sit-ups
50 Squats

Rest between laps - 3 minutes 5 laps, timed*Chelsea
Chelsea

5 Pull-ups
10 push-ups
15 Squats

1 lap per minute, 30 laps in total Cindy
Cindy

5 Pull-ups
10 push-ups
15 Squats

maximum number of laps in 20 minutesDiana
Diane

Deadlift 100 kg
Push-ups while standing on your hands

21-15-9* reps, for Elizabeth's time
Elizabeth

Barbell clean 60 kg
Ring/bar push-ups

21-15-9* reps, for time Fran
Fran

Barbell release 40 kg
Pull-ups

21-15-9* reps, for time*Grace / Grace

Clean and Jerk 60 kg

30 reps for time*Helen
Helen

400m run
Kettlebell swings 24 kg x 21
Pull-ups 12 reps

3 timed laps*Isabella / Isabel

Snatch 60 kg

30 reps for time*Jackie
Jackie

1000 m rowing
Barbell throw 20 kg (50 reps)
30 Pull-ups

temporarily*Karen
Karen

Throwing the ball at the target (Wall-Ball) 150 times

for a while*Linda
Linda

Deadlift 1 1/2 CB*
Bench press CB*
Dash 3/4 CB*

10/9/8/7/6/5/4/3/2/1* reps per circuit for time Mary
Mary

5 Push-ups while standing on your hands
10 Single Leg Squats
15 Pull-ups

maximum number of laps in 20 minutesNancy
Nancy

400m run
Overhead squats 40 kg x 15

5 laps for time

Fifth complex

Steps onto a 50 cm pedestal (16 repetitions).
Double jumps (50 pieces).
GHD (lifting the body on a simulator, 18 times).
Twenty simple push-ups.

Summarize. CrossFit has a lot of exercises and complexes using dumbbells. By skillfully alternating these exercises in your training program, you will be able to achieve impressive results. Consult with your trainer to find the optimal combination of load and execution time.

Athletes and endurance

Jason Calipa and Chris Hinshaw are highly regarded in the CrossFit community. They both quite loudly expressed their opinion about the possibility of relying specifically on the athlete’s endurance, his engine. Much of this drive depends on the development of aerobic capacity. Anaerobic capacity only acts almost as a setting for this engine. When the duration of anaerobic exercise is exceeded, the aerobic system takes over. Previous Crossfit Games have shown that many athletes have problems when it comes to endurance.

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Common mistakes when doing push-ups

There are several mistakes that all beginners make at first. Let's look at each of them in detail.

Hands too wide

Many athletes believe that by placing their arms wider, they will shift more of the load to the pectoral muscles. This is partly true, but at the same time you will increase the load on your shoulder, elbow joints and ligaments many times over, which can lead to serious injury in the long run.

Incorrect elbow placement

Push-ups are not the same as dips. Here you will not be able to better load your chest by turning your elbows in different directions, but you are almost guaranteed to injure yourself.

Incorrect (incomplete) range of motion

If it is difficult for you to do push-ups at full amplitude due to insufficient physical training, it is better to hold off on this exercise for now. Remember: at the bottom, your arms should be bent at an angle of 90 degrees, only then you can get the maximum benefit from push-ups.

Back arch

A straight back is the main condition for performing push-ups correctly. The slightest deflection will immediately create a strong axial load on the spine. If you find it difficult to keep your back straight throughout the entire approach, you should additionally train your spinal extensors and abdominal muscles.

And in conclusion, we suggest watching a video that shows the errors described above.

CrossFit complexes for beginners

Beginners are not recommended to immediately begin complexes that include complex exercises with a barbell, kettlebells or rings.

There are complexes that consist only of exercises with your own weight. Squats, push-ups, pull-ups, sit-ups, burpees, jumping jacks, running. They mostly have female names. Here are some of them: Cindy, Angie, Mary, Barbara, Chelsea, Diana.

They should not be performed at full strength. The first time, you should get used to changing the load on different muscle groups, learn proper breathing, the ability to maintain a uniform pace, and endure pain from acidification in the muscles.

Reduce the complex execution time. For example, perform the Cindy complex not for 20 minutes, but for 10. As you train, add more time.

First complex

Kayak swim (600 meters).
Dumbbell snatches (30 alternating movements).
Deadlift with one dumbbell (25).
Leg raises (performed on the crossbar, 20 times).
Thirty meter farmer's walk (using weights).
Repetition of the fourth point.
Repeating the third point.
Alternating dumbbell snatches (30).

CrossFit workouts at home: necessary equipment

CrossFit for beginners at home requires a small free area. You will also need the following equipment:

A mat, gymnastic mat or any bedding that should be dense and not very soft.
Weights. These can be weights or dumbbells, as well as bottles and cans filled with water.
Crossbar or horizontal bar.
Jump rope.

If you plan to exercise outdoors, you will also need the following:

horizontal bar, parallel bars or wall bars;
a bench, bench or other surface that you can jump on. The optimal height is 50-60 centimeters.
A treadmill may also come in handy. Although it can easily be replaced by both regular running and cycling.

A CrossFit street workout can begin and end with jogging, biking, and in winter, skiing.
Another good option is to run to the sports complex, which is located in the park, do the necessary exercises there and run back. Over time, additional equipment may be required: a barbell, a kettlebell, or a bag filled with sand.

CrossFit exercises - complete list

Hello everyone, today I want to share with you CrossFit complexes, for which you only need dumbbells. You can easily do these workouts at home, on the street or in the gym, which I think will be important for many. In today's post I want to share a complete list of exercises used in CrossFit.

Where possible, I have tried to include links to exercises where you can learn about them in more detail. Also, for each exercise described, I tried to find a video or image of its implementation.

The main problem that CrossFit can solve is the imbalance between the right and left sides of the athlete. Surely you have encountered a situation where, during a strict bench press, your right hand is still ready to work, but your left hand begins to tremble. Well-chosen exercises with dumbbells are the way out. Dumbbells are an excellent replacement for a barbell in case of injury, they allow you to develop coordination and better work out individual muscle groups. Here are just a few exercises that are worth incorporating into your training program:

all kinds of attacks;
chest raises;
jerk into a standing position;
hanging jerk;
squat jerks.

On a note! An additional bonus is strengthening the ligaments and strength base. Therefore, complexes with dumbbells are in demand among athletes preparing for competitions.

Fourth complex

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