CrossFit is a sporting discipline combining varied functional movements performed at high intensity. It mixes several disciplines such as gymnastics, weightlifting and endurance to offer a complete and effective training program.
Among the many training methods used in CrossFit, body weight plays an important role. In this article, we present to you a bodyweight CrossFit session, as well as its benefits and some examples of WOD (Workout of the Day) to perform.
Why include body weight in your CrossFit workout?
Using your own body weight as resistance during training has several advantages:
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No need for equipment: You can do your WOD wherever you are and without the need for expensive or bulky equipment.
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Improved proprioception: Working on body weight helps develop body awareness and improve motor coordination.
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Overall muscle strengthening: The exercises work all of the body's muscles, for a balanced and harmonious workout.
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Development of functional strength: The movements performed are natural and use several muscle groups at the same time, which allows you to develop strength useful in daily life.
How to structure your bodyweight CrossFit session?
A bodyweight CrossFit session generally consists of three parts:
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Warming up: It is essential to prepare your body and joints to avoid injuries. The warm-up can last between 10 and 20 minutes and should include dynamic exercises as well as some stretching.
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Main training: This part constitutes the heart of the session and must be intense and varied. You can choose from a multitude of exercises and methods to create your WOD (see examples below).
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Return to calm and recovery: Take a few minutes to gradually reduce the intensity of the effort and stretch to promote good recovery.
Examples of CrossFit bodyweight exercises
Here are some examples of exercises you can incorporate into your bodyweight CrossFit session:
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Push-ups: They mainly work the pectorals, triceps and anterior deltoids. Vary the types of push-ups to work different muscles (classic push-ups, elevated push-ups, diamond push-ups, etc.).
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Pull-ups: Pull-ups work the muscles of the back, biceps and shoulder girdle. If you don't have access to a pull-up bar, you can use a towel or a TRX to perform "Body Rows" (horizontal pull-ups).
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Squats: Squats are the ideal exercise for developing your thighs and glutes. Make sure you adopt good technique to protect your joints.
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Burpees: This complete exercise works the entire body and also allows you to work on your cardio. It is often integrated into WODs in CrossFit.
Examples of CrossFit bodyweight WODs
Here are three examples of WODs you can do with just your body weight:
WOD 1: “Cindy”
In this workout, you need to complete as many rounds as possible in 20 minutes:
- 5 pull-ups
- 10 push-ups
- 15 squats
WOD 2: “Tabata Something Else”
This WOD is based on the Tabata principle (8 cycles of 20 seconds of effort followed by 10 seconds of rest) and has 32 intervals in total:
- Tabata Pull-ups
- Tabata Push-ups
- Tabata Sit-ups (abs)
- Tabata Squats
WOD 3: “Death by Burpees”
This workout consists of performing an increasing number of burpees each minute, starting with 1, then 2, 3, etc. Continue until you can no longer string together the required number in the minute.
In conclusion, integrating bodyweight CrossFit sessions into your training program will allow you to diversify your exercises and develop your functional strength without the need for equipment. Don't hesitate to vary the movements and adjust the intensity to continue to progress and avoid routine.
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