Cross training (aka. crossfit) is one of my favorite types of workout. That is because it’s a combination of strength and cardio and it covers all the major muscle groups (depending on the program, but generally that is the intend). However, if someone is used to only doing weight-lifting, running or cycling, it would take some adjustment to this type of workout. Once you do it regularly (i.e. at least once a week), than you will really love it and get great results from it. One thing worth pointing out here is that you won’t get really big just by doing cross training. You will be lean and build muscle mass, but cross training is not equivalent to bodybuilding. So if you want really big muscles, cross training would be a good supplement to getting leaner and get some cardio on the training routine for more definition, but it shouldn’t be the core work out.

I have tried myself many different cross training workouts. There are some that require technique, mostly with the barbell, like deadlifts, squats (overhead and front), olympic squat, clean and press, and so on. I do like some of them, but it might require some time and practice to get the technique right before being able to get the true benefit of the workout routine. Therefore I usually base my programs in simple weight exercises and combining weight with body-weight programs.Please note that the term functional training is sometimes used for a cross training without the technique and weight intense component. CrossFit for example also includes exercises such as snatch, clean and press, and gymnastics like toes to bar, hspu, kipping pull ups etc. These exercises are more advanced and need practice and a certain level of fitness.

Here is one of the programs I have done in one of my classes:

(b)-bar with weights

Set 1: 10 reps each x5 rounds
Squat (b)
Stiff Deadlift (b)
Upright Row (b)
V-ups
Push-ups
Burpees

Set 2: 10 reps each x5 rounds
Lunges (b)
Shoulder Press (b)
Bend Over Row (b)
Crunches
T-push ups
Angel Jumps

Set 3: AMRAP-ABS (10min)
10 Altr. Leg Raise
10 Static bicycle
10 Diagonal Plank
10 Plank Push. Up

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