Entrenamiento completo de Crossfit – y algunos términos importantes

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Crossfit tiene cada vez más seguidores de todas las edades y en todo el mundo. Las razones principales son que sus beneficios son enormes y que presenta resultados inmediatos. A continuación, le ofrecemos un entrenamiento Crossfit completo para que lo haga en casa o se lo proponga a su entrenador.

Términos importantes

Tal vez la jerga usada en Crossfit es un poco rara para ti. De hecho, son acrónimos de términos en inglés para designar cada tipo de obra. Aquí están las que vamos a usar en el entrenamiento completo de Crossfit que vamos a presentar:

WOD: entrenamiento del día – entrenamiento del día en inglés. Este es el entrenamiento principal del día. Puede ser por rondas, AMRAP o EMOM.

CALENTAMIENTO: calentamiento antes de los ejercicios principales. Suelen consistir en la mitad de las rondas o el tiempo que se pasa en ellas.

AMRAP : tantas repeticiones como sea posible – tantas repeticiones como sea posible en inglés. Esto significa que se deben hacer tantas repeticiones como sea posible dentro del período de tiempo dado.

EMOM: cada minuto en el minuto – un minuto de entrenamiento. Este tipo de entrenamiento implica trabajar en un número de repeticiones durante un minuto (pueden ser varios ejercicios) y, al final, descansar hasta que empiece el siguiente minuto. Esto significa que si termina los ejercicios en 35 segundos, debe descansar durante 25 segundos.

Progresión: son trabajos de adaptación. Consisten en hacer paso a paso la progresión de la posición inicial de un ejercicio para hacerlo completamente. En general, se hacen sin peso y son ejecutados por principiantes.

Mira también:   5 razones por las que las sentadillas son mejores que la prensa de piernas

Entrenamiento completo de ajuste cruzado

Elementos obligatorios

  • Superficie blanda para trabajar en el suelo.
  • Peso ruso o kettlebell.
  • Barra con discos del peso adecuado para cada persona.
  • Espacio para correr al aire libre.

Calefacción

El calentamiento de este entrenamiento completo de Crossfit consiste en hacer tres rondas de los siguientes ejercicios:

  • 5 «salir»: debe tener las piernas alineadas en el ancho de los hombros. Luego, salta hacia adelante hasta que toques el suelo con las palmas de las manos. Después de eso, camine hacia adelante con las manos hasta que su cuerpo toque el piso. Realice el movimiento de retroceso y vuelva a detenerse.
  • 10 sentadillas: agarre el peso ruso con las palmas de las manos. Las muñecas deben pegarse entre sí y tocar el pecho. Luego haga una postura en cuclillas tratando de superar la posición paralela entre sus muslos y el piso (sus nalgas deben estar más bajas que sus rodillas).
  • 10 balances rusos: consiste en cargar el peso ruso con ambas manos y llevarlo, de pie y sin doblar las rodillas, hasta la ingle. Luego, con el poder de las piernas y aplicando fuerza con el tronco, el peso debe ser empujado hasta la altura del abdomen. Es una variante del columpio americano, en el que el peso supera a la cabeza.
  • 20″ board: el ejercicio isométrico por excelencia. Recostado sobre su estómago, descansando sobre sus antebrazos y puntillas. La posición debe mantenerse durante veinte segundos.

La velocidad de trabajo debe ser moderada, ya que los ejercicios de calentamiento buscan activar el cuerpo y prevenir lesiones musculares durante el WOD.

WOD

El entrenamiento completo de Crossfit que detallaremos consiste en una duración de 12 minutos. Cada atleta debe hacerlo a su propio ritmo y descansar cuando sea necesario. En cualquier caso, es mejor exigir más del cuerpo, siempre que sea posible.

  • 200 metros de carrera: el ritmo debe ser lo más rápido posible. Preferiblemente, debe hacerse al aire libre.
  • 10 sentadillas delanteras: con la barra de cuclillas. Esto debe ser colocado en los hombros y codos hacia adelante, la forma en que se muestra este vídeo. Luego, debe hacer una postura en cuclillas lo más profunda posible, siempre teniendo cuidado de que la vuelta esté en posición vertical y recta para evitar lesiones.
  • 10 impulsos con barra: entonces, en la misma posición anterior y con la barra del mismo lugar, movemos la barra hacia el frente del cuerpo. Para ello, debemos dar un impulso con una ligera flexión de piernas sin arquear la espalda. Luego usamos el impulso de las piernas y usamos los brazos para levantar la barra y luego la llevamos por encima de los hombros.
  • 5 sentadillas en la plataforma: en este ejercicio volvemos a estar de pie con las piernas abiertas en el ancho de los hombros. Haremos una sentadilla y luego saltaremos para caer sobre una plataforma. A partir de este momento, debemos saltar de nuevo para descender de espaldas. Ponga los brazos delante del tronco, le ayudará a recuperar el equilibrio rápidamente.
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Además de este entrenamiento Crossfit completo, hay muchas otras opciones de entrenamiento . Es aconsejable tener un instructor que indique el trabajo de cada día.

Además, es muy importante que alguien nos vigile y corrija cualquier error que podamos cometer. Una mala postura durante un movimiento explosivo puede causar lesiones.

Sin embargo, si tenemos la práctica y los elementos necesarios, Crossfit en casa puede ser una gran alternativa para los atletas independientes. Son ejercicios muy exigentes con enormes beneficios para la salud.

TRX para principiantes: un entrenamiento completo para empezar Seguramente muchos de ustedes han oído hablar de la herramienta TRX. Vea un entrenamiento completo de TRX para que los principiantes lo sigan! Leer más «

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