How to change the CrossFit complexes under their opportunities
Sport And Fitness / / December 19, 2019
Basic systems of CrossFit look terribly complicated, but any novice can perform them and get all the benefits. The secret lies in the load scalability.
To load are adequate for each athlete and systems to effectively develop strength and endurance in CrossFit there are loads of scalability - change CrossFit complexes under the abilities of each person.
Why scale load
It may seem that the scalability of load slows progress, because the more a person strains during training, the faster it will reach a high level. In fact it is not. Too much exercise can reduce the results lead to overtraining and injury.
Here are some reasons to carefully select the load for their features:
- Security. Too much load spoils technology and creates the risk for injury. For example, in the gym, you're used to doing deadlifts with a weight of 100 kilograms, so pick it up and for the complex. But in the room you do three sets of five times, while resting, and the complex will be doing just 21-15-9 with tired muscles, and with the rest in the form of push-ups in a handstand. By the end you can not hold back, it is possible to obtain injury. It is therefore important to reduce the load.
- Intensity. If you choose too complicated set, you can not maintain the desired intensity: speed of execution and the necessary load on the muscles. As a result, you soon run out of power, you will suffocate and get plenty of rest. Scalability allows you to avoid it. You get just enough load to maintain a good pace and load the muscles.
- correct technique. If you do not know how to do out on the rings or a push does not make sense to perform these movements in the complexes, hoping that your technique will magically improve. New movements have to learn in a relaxed environment, with low weights and with full concentration and not as part of the complex. If you do not change the complex movements that are not able to perform, you only perpetuates bad technique and may result in injury.
How to scale load
Depending on the sector and the level of training you can scale the load in different ways.
Pick your working weight
To determine the weight for a particular exercise, you can use the relative intensity method: calculate the percentage of odnopovtornogo maximum (1RM) for each exercise. Below is a table with percentages for different number of repetitions.
Percentage of 1RM | The optimal number of repetitions |
30–35% | 60 and more |
40–50% | 30–50 |
55–65% | 20–30 |
70–75% | 10–20 |
80–85% | 5–15 |
90% | 1–10 |
For example, in a complex "Diana"Recommended weight and the number of repetitions is 21-15-9 repetitions deadlift weighing 102 kilograms, and 10 push the rack onto the hands.
To select a weight for the deadlift, you need to determine your maximum odnopovtorny. Suppose it is just 102 kg. To perform 45 reps, you need to take the weight of 40-50% of 1RM, or 50 kg (45%). If you choose the more weight you will lose a long rest and in intensity.
Change the number of repetitions
The gymnastic exercises decrease the number of repetitions. Focus on the maximum that you can perform without interruption, and weight strength exercises of the same complex.
Let us examine an example of the complex "Fran". Recommended weight and the number of repeats - 21-15-9 repetitions rod emissions 42.5 kilograms and pulling. For example, you can pull up to 10 times, and your 1RM in emissions - 40 kilograms. On the table for 45 reps you need to take the weight of 20 kg (50% of 1RM). The same 50% apply for the calculation of the total number of pull-up. 23 will pull the entire complex, which can be divided into three circles - 05/08/10 reps.
Change the number of laps
You can also reduce the number of laps. For example, in a complex "Tabata" includes push-ups, pull-ups, ups the body on press and squats. Each exercise is performed for 20 seconds at maximum intensity, after which there is a 10 second rest.
In the classic version is necessary to perform eight laps, but if you are already on the fourth you do only two push-ups per set, there is no point in continuing. Reduce the number of laps to six, or even four, depending on the preparation.
Replace exercises on lighter
This is especially important for beginners who are not yet able to carry out complex movements. Here is a table with options for replacing the difficult exercises.
Traffic | replacement |
pull | Pulling on the rings with his feet on the floor, pulling on the rings with one hand, pulling on a rubber expanders, the negative pull-ups, pull-ups with a jump |
Squats with a barbell on his back, squatting on one leg | Squat on the curb (limited range), the air squats (with no weight)-goblets or squats with dumbbell weights |
Power taking cleans, jerk, jerk | Jog traction with the erosion, the thrust rod to the chin, take on the chest with straight legs, power take on a dumbbell chest with one hand |
Dips in handstand | Hold handstands, push-ups, push-ups with your hands on the platform, standing barbell bench press, push-ups in negative handstand, pushups handstand in a limited range of motion |
Double jumping rope | Jumping over the bar, single jumping rope, jumping onto a low pedestal, cabinet zashagivaniya on at a fast pace |
Lifting the legs to the horizontal bar | Hoisting housing a press, V-shaped hull ups on press ups AbMat housing body ups for GHD-simulator half range |
Consider the purpose of training
During scaling always keep in mind the purpose of the original version of the complex. If this metabolic training, it should be as fast and intense.
If you choose a set of "Tabata", you can reduce the number of laps, but it is not necessary to increase the rest time. If instead of the 10 seconds you will have a rest 30, the complex will cease to be metabolic, and you will lose the benefits of its implementation.
Another example - 30 jerks rod weighing 42.5 kilograms. This is also a metabolic training, which must be very intense. If you lose weight, you'll have to maintain the intensity. If you add 30 seconds of rest after each jerk, the intensity will decrease.
Before you reduce the complex, think about what his purpose, and change the exercise so as to achieve it.