Ejercicios CrossFit: 6 opciones extremadamente intensas

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CrossFit es uno de los entrenamientos más completos que existen para trabajar el cuerpo. Los entrenamientos CrossFit consisten en varios movimientos funcionales realizados a alta intensidad.

Todos los entrenamientos CrossFit se basan en movimientos que reflejan los mejores aspectos del gimnasio, levantamiento de pesas, carrera, remo y otros deportes.  ¡No olvides que la intensidad es esencial para obtener los resultados!

En resumen, es un entrenamiento intenso. Desafía las habilidades físicas de los atletas a través de pruebas basadas en el entrenamiento militar. En este sentido, hemos preparado una lista de lo que consideramos los seis entrenamientos CrossFit más desafiantes.

Entrenamiento CrossFit: 6 entrenamiento brutal

Estos son los 6 entrenamientos CrossFit más intensos que podemos practicar. Escríbalas e inclúyalas en su entrenamiento!

1-Murph

El primero de los entrenamientos CrossFit que hemos presentado es Murph.  Este es un entrenamiento muy simple, pero realmente pondrá a prueba su cuerpo y mente . Consiste en una carrera de 1,5 km, seguida de 100 bares, 200 flexiones de brazos y 300 sentadillas. Para terminar, debes terminar de correr 1,5 km de nuevo.

Los ejercicios no son nada fuera de lo común. De hecho, es muy probable que ya haya realizado estos ejercicios antes . Es la duración de la formación lo que la hace más complicada. La carrera de los últimos 1,5 km es la parte más difícil de todos los entrenamientos. El tiempo de desafío para completar el ejercicio es de 40 minutos.

Angie

Nuestro segundo entrenamiento que hemos presentado es Angie.  Este es un entrenamiento simple que incluye los siguientes 4 ejercicios:

  • 100 barras.
  • 100 flexiones
  • 100 abs.
  • 100 sentadillas.
Mira también:   Los 5 mejores ejercicios para principiantes

Para terminar, tiene aproximadamente 20 minutos . Como pueden ver, este es un ejercicio muy simple en términos de movimientos, aunque es un gran reto. No olvides terminar todas las repeticiones para pasar a la siguiente!

3.-Zeus

Sin duda, Zeus es uno de los entrenamientos más difíciles de CrossFit , por incluir muchos ejercicios y por ser duradero. Consiste en la realización de 4 series de los siguientes ejercicios:

  • Lanzar la pelota médica 30 veces contra la pared.
  • 5 pushups de pie .
  • .

  • 15 barras.
  • 25 flexiones.
  • 35 abdominales levantando el tronco mientras están acostados.
  • 45 sentadillas.
  • 30 veces o movimiento de remo.
  • 30 repeticiones de deadlift con barra.

Este es un ejercicio que trabaja todo el cuerpo, brazos, abdomen, piernas, etc. …. Es muy importante realizar un buen calentamiento antes del entrenamiento.

«Siempre es demasiado pronto para darse por vencido»

-Norman Vincent Peale-

4. Clovis

Este entrenamiento que les presentamos es un poco diferente a los demás, ya que gran parte de la carrera consiste en trabajo cardiovascular . Además, es muy posible que lleve mucho más tiempo que los otros ejercicios incluidos en esta lista. Para ello, debe realizar los siguientes ejercicios:

  • Funcionamiento continuo durante 16 km.
  • Burbujas de flexión.

Tenga en cuenta que correr 16 km ya es un reto en sí mismo y puede llevar al menos 1-2 horas . Después de terminar la carrera continua, es hora de hacer 150 hamburguesas con lagartijas. Esta final realmente pondrá a prueba tus niveles cardiovasculares y tu fuerza mental.

5-Fran

Este es uno de los entrenamientos más cortos que puedes hacer.  Consta de 3 lances en los que las repeticiones de propulsores varían , una sentadilla militar y barras.

  • Primer conjunto : 21 repeticiones de cada ejercicio.
  • Segunda serie : 15 repeticiones de cada ejercicio.
  • Tercer juego : 9 repeticiones de cada ejercicio.

El tiempo de desafío de este entrenamiento es de 5 minutos . Este es uno de los primeros ejercicios realizados en el mundo de CrossFit. Si nunca ha hecho esto antes, le tomará más de 10 minutos completarlo.

Además, puede ajustar el entrenamiento según sea necesario para adaptarlo a su nivel de habilidad . Debes saber que los profesionales lo terminan en poco más de 2 minutos. El tiempo de entrenamiento habitual debe ser de 5 minutos.

6 – Sucio 50

Este último ejercicio resume muy bien el estilo de CrossFit.  Este es un entrenamiento completo de fuerza corporal que también incluye cardio . Es una rutina ininterrumpida de 10 ejercicios diferentes de 50 repeticiones cada uno. Los ejercicios que deben realizarse son los siguientes:

  • 50 saltos de dinero en efectivo.
  • 50 barras.
  • 50 oscilaciones del hervidor de agua.
  • 50 saltos con movimiento.
  • 50 rodillas a codos.
  • 50 repeticiones de prensa de empuje con peso.
  • 50 extensiones traseras.
  • 50 lanzamientos de pelota médica contra la pared.
  • 50 burpees (dejando caer todo el cuerpo al suelo).
  • 50 saltos de cuerda doble.

No olvides que el tiempo de desafío de entrenamiento es de 25 minutos . Si esta es la primera vez que ha intentado realizar un entrenamiento, puede que desee reducirlo y realizar sólo 20 ó 25 repeticiones de cada ejercicio.

Por último, no debe olvidar que estos entrenamientos requieren un nivel físico muy alto y que la mayoría de ellos sólo pueden ser realizados por atletas experimentados en el modo CrossFit .

Si quieres empezar las clases de CrossFit, debes tener en cuenta que hay muchas academias que ofrecen este deporte. Le recomendamos que se mantenga motivado y disfrute de sus entrenamientos.

Todo lo que necesitas saber sobre el entrenamiento con cuerdas navales Una nueva forma de formación ha llegado a las academias. Es el entrenamiento con cuerda naval y representa una opción ideal para aquellos que buscan una novedad. Leer más «

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