15 CrossFit complexes, which will show what you can do

In this article we have collected famous complexes WOD (workout of the day - «Training Day"), and specify the time for which they must perform to proudly say: "I've got a good preparation." There are systems that can only be done in the gym, and training that do not need any special equipment, except the horizontal bar and rope. There are options for speed and complexes AMRAP (As more reps, as possible), which is necessary to make the maximum number of repetitions for a certain time.

Choose complex soul and everything to the maximum - the only way you will know whether you will approach CrossFitAnd be able to evaluate their training objective.

Complexes without equipment

For these systems you do not need barbells, dumbbells, ropes and other sports equipment. Horizontal bar and a timer - this is all that you need to test their strength in these WOD.

Cindy (Cindy)

Perform as many laps as you can in 20 minutes. One circle is made up of:

• 5 chins;
• 10 pushup;
• 15 sit-ups.

If you can perform 15-20 rounds, you have a good physical preparation. Advanced athletes can perform up to 30 rounds and elite krossfitery - 35.

Mary (Mary)

It is an advanced version of "Cindy", which increases the complexity of the movements. If the last complex seem to you too easy, try this.

AMRAP 20 minutes:

• 5 push the rack onto the hands;
• 10 "pistol";
• 15 pull-ups.

Beginners with good preparation will perform 5-9 rounds in advanced athletes - 9-12, at the elite krossfiterov - 12-15 and more.

Tabata (Tabata Something Else)

In this complex you are doing each exercise for 20 seconds, then rest 10 seconds. For 20 seconds, you need to perform as many reps as you can. In total, the complex four simple exercises:

• push-ups;
• tightening;
• rise housing;
• squat.

You have to do eight laps each exercise, that is, the interval 32 to 20 seconds. Think of how many repetitions you will do. If the bill passed 300 - you excellent training, closer to 500 - you have time to speak at the event.

Annie (Annie)

This complex is to be performed at a time. Alternate double jump rope and lifts the body in an amount of 50, 40, 30, 20, 10 reps.

If you have completed a complex for 8-10 minutes - you have good preparation. If for 5-8 minutes - you can be proud of. Elite athletes operate complex for 4.5 minutes.

Angie (Angie)

This complex is necessary to carry out as quickly as possible:

• Pull-ups 100;
• 100 push;
• 100 climbs housing;
• 100 sit-ups.

If you will perform it all in 30 minutes - excellent, you have a really good training. If you can finish in 15 minutes or less, you're just a machine, it's time to compete.

Complexes without complicated exercise

These systems must be done in the gym, they need to Rod, rowing fitness machine, weights and other equipment. However, they have complicated gymnastic and weightlifting movements: exit on the rings or the bar, wrench or push rod.

Jackie (Jackie)

You need to how to perform the following exercises as soon as possible:

• 1000 meters on a rowing simulator;
• 50 rod emissions with a weight of 20/15 kg (hereinafter the first value - for men, the second - for women);
• 30 pull-ups.

Well, if you get to keep within 11-15 minutes, and is great if in 8-11 minutes. Advanced and elite athletes perform this complex for 6.5-8 minutes.

Fran (Fran)

This is probably the most popular complex in CrossFit. You need to perform in the shortest possible time:

• 21, ejection rod weighing 42.5 / 30 kilograms;
• 21 tightening;
• Emission rod 15;
• 15 pull-ups;
• 9 rod emissions;
• 9 pull-ups.

Competitive athletes perform complex less than two minutes.

For beginners, just execute this complex to the end - already a success. If you manage to do it for 5 minutes, you can assume that you have excellent training.

Helen (Helen)

Perform three rounds at a time:

• 400 meter run;
• Max weights weighing 21 kilograms 32/16;
• 12 pull-ups.

If you will perform three laps for 12-15 minutes - you are well prepared, if need be less than 8 minutes - it's time to prepare for competitions.

Diana (Diane)

The complex is necessary to perform a minimum of time:

• 21 deadlift weighing 100/70 kilograms;
• 21 a push-in rack on hands;
• 15 becomes rods;
• 15 push-ups handstand;
• 9 becomes rods;
• 9 push-ups handstand.

If you have completed a complex for 7-10 minutes, you have excellent training. Advanced athletes operate it for 4-7 minutes, elite - 2.5 minutes.

Barbara (Barbara)

five laps of the following exercises you need as quickly as you can:

• 20 pull-ups;
• 30 pushup;
• 40 climbs the housing;
• 50 sit-ups.

Between the circles you rest for 3 minutes.

If you manage to finish in 25-26 minutes, you have an impressive training, 23-25 ​​minutes - you can to compete in the competition, at least 23 minutes - you probably do for a long time or are serving in the CrossFit Special Forces.

Complexes with complex exercises

If you are familiar with gymnastic exercises and weightlifting, check its capacity by following these complexes.

Linda (Linda)

This complex is also known as the "three rods of death" and includes three exercises:

• deadlifting with weight one and a half times the weight of your body (1,5 × your weight);
• bench press with the weight of your body;
• take on the breast of the bar to 0.75 of its weight.

These exercises are performed one after the other, the number of repetitions is 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. That is, first of all you are doing 10 times, and then all at 9 and so to one.

If you have coped for 15-17 minutes, you can congratulate yourself - you have excellent training. Advanced athletes can complete complex for 12-15 minutes, the elite - in less than 12 minutes.

Grace (Grace)

In this complex there is a special variety of movements, but this does not make it easier. You need time to perform 30 pushes the rod. Men do the exercise with a barbell weighing 60 kg, women - 42.5 kg.

If you can finish for 5.5-8 minutes, your training is impressive. Advanced athletes perform complex for 2.5-5.5 minutes, elite krossfitery can finish before 2 minutes.

Elizabeth (Elizabet)

In this complex you need to do three laps (21, 15 and 9 repetitions) of the following exercises:

• take on the chest rod weighing 60 / 42.5 kilograms;
• push-on rings.

Good result - 10.7 minutes, excellent - 3-7 minutes empyreal - less than 3 minutes.

Amanda (Amanda)

three circles (9, 7 and 5 repetitions) of the following exercises as much as possible you need to perform faster:

• strict outputs on the rings (if there is no strict, can kipingom);
• jerk rod weighing 60 / 42,5 kilograms.

Well, if you're done for 5,5-10 minutes. The average result for advanced athletes - 3.5-5.5 minutes, and the coolest krossfitery end "Amanda" in less than 3 minutes.

King Kong (King Kong)

You need to do three laps following exercises:

• 1 deadlift weighing 205/145 kg;
• 2 output power on the rings;
• 3 takes on the chest in squats 112.5 / 77.5 kilograms;
• 4 push-ups in a handstand.

Lest you say that this is not possible, here's a video where this complex performs Froning Rich (Rich Froning), one of the coolest krossfiterov in the world.

That's all. Show off your results in the comments to this article.