CrossFit workout for runners

Today, we want to offer you one of the lightweight options CrossFit workout. No complicated exercise. Only the usual options deadly combination that will significantly improve your racing results. ;)

As CrossFit workout consist of intensive strength exercises that alternate with exercises for endurance and running on short distance, they can be very useful for runners and used them as cross-training.

In order to become more resilient, fast and strong, enough to add to the cross-country and high-intensity interval training exercises 3-4, listed below, at least once a week.

So, look, try and choose a variety of options for their CrossFit workouts.

Deadlift

What works: gluteal muscles, Double-headed quadriceps and hips, back.

purpose: Strengthen the back muscle group, working during the walk.

performance technique

Gradually increase the weight. The algorithm changes the number of repetitions in three approaches: five repetitions, 3 repetitions, one repetition maximum weight for you.

Butterfly

What works: abdominal Press.

purpose: strengthen press.

performance technique

Perform 10-20 repetitions, gradually increase the number to 50.

Jumping rope

What works: Cardiovascular system, lower leg, and two-headed quadriceps thighs, buttock muscles.

purpose: To develop speed, agility, coordination and endurance.

performance technique

Gradually increase speed and exercise time, then you can add complicated variant jumping.

standard squats

What works: Double-headed quadriceps and hips, glutes, muscles bark.

purpose: To strengthen the entire body.

performance technique

To get started simply squat 50 times, and then you can add extra weight.

corner

What works: Press and hip flexors.

purpose: strengthen muscle bark.

performance technique

In a simple embodiment with bent legs is delayed for 30 seconds. Then pause for the same amount of time with one leg straightened, then - with two legs straight. For greater complexity can increase the time.

Swings with kettlebells

What works: Biceps thighs, muscles bark, back, shoulders, glutes.

purpose: To work out all the muscles develop flexibility, Endurance and strength.

performance technique

To begin perform 10-15 repetitions, then gradually increase their number to 50.

Jumping on a pedestal

What works: Double-headed quadriceps and hips, glutes.

purpose: To develop explosive strength and endurance.

performance technique

To begin, perform at least 10 repetitions. Then, gradually increase their number to 50. You can also increase the height of the platform.

Wide grip pull-ups

What works: Bark muscle, back, chest, shoulders, biceps.

purpose: turn pull in functional exercises for the entire body.

performance technique

Perform as many repetitions as you can. Each week, be sure to add 1-2 more reps.

interval running

helps runners get used to the heavy loads.

options:

1. Warming up. Then 8 intervals of 200 meters with a rest for 1.5 minutes. Try to sustain the fastest pace in the first 3-5 seconds. Then go 5 × 800 meters.
2. Warming up. Running at the maximum rate for 1.5 minutes, then 1 minute jogging pace in light - one repetition. Perform 6-8 reps of these.
3. Warming up. Running at a brisk pace of 1.5 km. Rest for 5 minutes (walk) and 2-4 m intervals for 600 to pace with a high 1,5-minute rest in between.
4. Warming up in an easy pace. Then run the alternation at a rapid pace with the rest 1 minute run + 1 minute rest; 2 minutes jogging + 2 minutes of rest. Repeat until, until you reach the 5 minutes.

Long-distance running

Such runUnlike interval, develops aerobic endurance.

options:

1. Warm up and jogging 800 meters, then run at an average pace of 5 km. Completes the training jogging 800 meters.
2. Run 15 km. Warm up and cool down - jog 800 meters. Try to make sure that jogging does not take you more than 90 minutes.
3. Run 3 times for 1.5 km at an average pace, diluting running 10-15 minutes walking for recovery.
4. Run 8 kilometers at an average pace. Then relax for 5 minutes (walking) and run 2 times on 1.5 km at average rate, diluting the races 2-minute rest.