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Acid Bath CrossFit Workout

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Crossfit is an amazing style of working out. It is a cross between aerobics and strength training. If you’re ready to give it a go, here is the Acid Bath Crossfit Workout laid out for you. The time cap is what the time cap would be for competition.

If you’re looking for a challenge then this CrossFit Metcon is perfect for you!

This metcon was seen at the Dubai Crossfit Championship. (Brent Fikwoski was the CrossFit Games Champion at that event)

Want to see how it’s done? Check out CrossFit Pro Mat Fraser completing the Acid Bath workout in his basement.

Acid Bath Metcon

For time:

500-meter Ski Erg

500-meter Row

1,000-meter Bike Erg

Time cap: 6 minutes – men / 7 minutes – women

What is CrossFit?

Here’s the definition straight from the Official CrossFit website:

“CrossFit is a lifestyle characterized by safe, effective exercise and sound nutrition. CrossFit can be used to accomplish any goal, from improved health to weight loss to better performance. The program works for everyone — people who are just starting out and people who have trained for years.”

Ok, so, what does that mean?

CrossFit was designed as a unique style of working out that attempts to use “functional” movements to create a workout that builds strength as well as increases your overall aerobic capacity and wellbeing too.

Some people say that CrossFit is bad for you and that if you participate you’ll end up wiping out your adrenals. And, that could be possible.

But, if you follow CrossFit the way it was intended, then you shouldn’t have that problem.

woman flipping a tire

What Does WOD Stand For?

WOD stands for Workout of the Day and is where you’d find out what you’re going to be doing for that particular day. 

It could be strength, cardio, or a mix of both. 

What Kinds of Moves Do CrossFit Workouts Use?

Pretty much anything you can think of would be included in a CrossFit-style workout. Listed below are some of the more popular movements.

  • Front squats
  • Back squats
  • Bodyweight squats
  • Push-ups
  • Sit-ups
  • Overhead squats
  • Cleans
  • Jerks
  • Rope climbs
  • Handstand push-ups
  • Handstand walk
  • Burpees
  • Burpee box jump-overs
  • Box jumps
  • Barbell jump-overs
  • Wallball
  • GHD Machine
  • Assault bike
  • Ski Erg
  • Bike Erg

And so much more…

woman jumping rope

How Do You Warm Up For CrossFit?

This is the standard warmup you would do in a class:

Crossfit Standard Warm-up:

  • Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
  • Overhead Squat with a broomstick.
  • Sit-up.
  • Back-extension.
  • Pull-up.
  • Dip.

In reality, as long as you’re warming up the muscles and joints you’ll be moving that particular day you should be good. Ideally, this should take you about 5 to 10 minutes to complete.

How to Recover from a CrossFit Workout?

  1. Foam roller
  2. Lacrosse ball
  3. Stretching
  4. Drink plenty of water
  5. Eating a good post-workout meal (protein and carbs)

Related Post: At-Home Gym Equipment On A Budget

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