Running: is a great way to get into shape, but did you know that it can benefit almost every part of your body, as well as lift your mood? Running is incredibly effective at making you healthier in a many of ways. 

Złożoność: Prosty
Rodzaj ćwiczeń: Bieganie


Burpee is a complex exercise which is used not only in Crossfit but in many other sports, where development and strength and endurance are necessary. This exercise is designed specifically for these purposes. Burpy consists of three separate exercises connected together, namely: air squats, push-ups and jumps.

Złożoność: Prosty
Rodzaj ćwiczeń: Burpees


The Push Up is a fundamental movement of each fitness program, you can perform it anywhere without special equipment.

The main Benefits of push ups:

- Good workout for upper body muscles 

- Make a strong core

- You can do it anywhere

- Improve your posture

- Burn Calories and Fat

Złożoność: Prosty
Rodzaj ćwiczeń: Pompki


The CrossFit Pull-Ups same are known as Kipping Pull-Ups it's one of fundamental CrossFit movements. It's very technical movement wich needed from athlete good coordination and power.

This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups, are permitted as long as all the requirements are met. The arms must be fully extended at the bottom with the feet off the ground.

At the top of the movement, the chin must break the horizontal plane of the bar. Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar AND wear hand protection.

Złożoność: Prosty
Rodzaj ćwiczeń: Podciąganie
  • Spis:
  • Racks

Kettlebell Swing

The Kettlebell Swing: is one of most popular movements in crossfit, and it's fairly.

The Kettlebell Swing can be used by professional athletes and beginners, to strengthen the body and prepared for more harder workouts

Złożoność: Prosty
Rodzaj ćwiczeń: Wymachy
  • Spis:
  • Kettlebell


Deadlift is the best basic exercise undoubtedly, that involves the greatest number of muscles. It came to Crossfit from Powerlifting. It is necessary to perform this exercise with caution, and it is better not to use it in your training in the first months.

Złożoność: Average
Rodzaj ćwiczeń: Martwy ciąg
  • Spis:
  • Barbell
  • Barbell plate

Double Unders

Double Unders Jump Rope is an excellent exercise to help improve stamina and conditioning,  which in its efficiency is much superior to running and ordinary jumping rope because the energy cost of exercise is much greater. Also Double Unders Jump Rope perfectly develop coordination of movements. This exercise should be studied only if you are confidently able to jump 100 or more single unders.

This is standard double-under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep count. 

Złożoność: Average
Rodzaj ćwiczeń: Skakanka
  • Spis:
  • Skipping rope


The Rowing is a full-body workout and it uses almost every major muscle in our body. 

The Row  - it is a good cardio workouts which burn many calories, strenged you body, engages various muscle groups, easy to perform.

Złożoność: Prosty
Rodzaj ćwiczeń: Wiosłowanie
  • Spis:
  • Rower


The Sit Up is a popular CrossFit movement for training the core and developing power on the front of your hips.
It can be performed on GHD or on abmat to minimise the risk to get injure.

Złożoność: Prosty
Rodzaj ćwiczeń: Abdominal

Air Squats

Air squat, also called a body weight squat, is one of most vital movements. This is regular squats without using additional weights. This exercise is often used to train endurance, fat burning and for increasing lower body strength and developing core strength and stability. It's important for all athletes of all levels and experience to learn how to squat properly and the best way to do it is to develop good mechanics while under no load. 

Złożoność: Prosty
Rodzaj ćwiczeń: Przysiady

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