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With the CrossFit Games right around the corner, what better time is there to discuss the best types of CrossFit equipment. The aim of CrossFit isn't to be the fittest in one specialist discipline, it's to be the fittest across numerous events or categories. This is why the sport is so appealing as it requires a wide range of skills to be successful.
It doesn't just require strength and speed but it also requires cardiovascular fitness, adaptability, agility, coordination, and precision. This is why athletes need to be well-balanced in several different disciplines including lifting, running, swimming, climbing, callisthenics (gymnastics) and more in short, medium, and long stints.
Athletes must be functionally fit with cardiovascular fitness being the key to keeping it all together across most events. Without a strong cardiovascular system, athletes stand no chance. Today we wanted to focus on the cardio aspect of CrossFit by looking into the gym equipment that will help athletes to get the most out of their CrossFit training.
Air Bike
Air Bikes have become a staple in the world of functional fitness. Used for high-intensity training they are well-suited to helping athletes build mental toughness and break plateaus in their training. Compared to stationary bikes it also provides a total body workout across multiple muscle groups like core muscles, legs, and arms.
They're also a fan favourite as they are well suited to low-impact high-intensity interval training. Our Storm Air Bike is perfect for athletes looking to dial in specific WODs as it can be used for a wide range of training programs and settings. It's also great for metabolic conditioning and getting through periods of little change in training.
Rowing Machine
Rowing Machines have always been at the heart of CrossFit, even from the very early days of the events. Whether it's training for a marathon, multiple 1000m stints or interval timings, these cardio machines are key pieces of gym equipment for building cardiovascular fitness.
Rowing is one of the best ways to build cardiovascular endurance, fitness, and power. The low-impact nature of the machine makes them a favourite with many athletes as it allows them to push themselves to failure without fear of injury and there is a wide range of workout options out there meaning athletes have lots of ways they can approach training.
SkiErg
Ski-Erg's or Ski Trainers have been part of the games since 2016 and are a movement either loved or hated by competing athletes. While they have recently exploded back into popularity thanks to Hyrox, these machines have been a mainstay in CrossFit boxes for years. It might take some time to master the technique smoothly but it's rewarding when you finally do get it.
Replicating cross-country skiing it's great for building stamina and endurance. It's another low-impact exercise when performed correctly, as the lower body, specifically the feet, knees, and legs, stay in place during the movement. Competitors find it useful for fixing conditioning imbalances and building a solid work capacity with the different ways it can be used to work out.
Bike Trainer
CrossFit isn't known for being a cycling sport but that's exactly what the athletes faced at test one of the 2023 CrossFit Games. The sport requires all-round fitness and for the athletes to be able to handle whatever the game throws at them. If the games demand cycling, cycling is the challenge for that day.
Amateurs or aspiring pros can see many benefits from training on a Bike Erg. These cardio machines allow anyone to push themselves to their limits through a range of workout options. Modern bikes like the Concept 2 Bike Erg are firm favourites among athletes as they closely resemble real biking with their clutch, adjustable dampers, and console controls/feedback options.
Curved Treadmill
Curved treadmills are self-powered cardio machines that take running to the next level. All types of athletes use them for sport-specific training, but they've become a favourite for functional training styles. This is because they allow athletes to easily start and stop running, which suits the quick changes needed for CrossFit WODs or EMOMs.
Workout intensity can be kept high as there is no clunky crossover when switching between exercises like on traditional treadmills. They're also a great option if road running isn't possible for training. Our Storm Curved Treadmill is proving a favourite in functional gyms with several built-in programmes, four resistance levels, and the ability to burn 30% more calories over standard treadmills.
Skipping Ropes
So simple yet so good, skipping rope or speed ropes are a required skill set for CrossFit. Initially, speed used to be the only focus in trying to complete double under as quickly as possible, but this has expanded since the 2022 games to include double under crossovers, single unders, and using heavy ropes as well.
Not only do they provide killer aerobic workouts but it's a great way to stay lean and burn fat through high-intensity training. When choosing the right one, pick a rope which is adjustable, has an ergonomic handle design and most importantly provides smooth quick rotations to build coordination and endurance.
Plyo Boxes
Plyo boxes allow athletes to build strength, power, and enhance their movements. Plyometric exercises not only suit CrossFit athletes but are essential to getting the most out of their training. Athletes of all abilities can use them to raise their game or to add variety to training if they feel things are getting too routine.
Perform a range of movements including box jumps, step-ups, lateral jumps and dips. When it comes to training for events, these movements translate into wider athletic and strength-oriented lifts. If you're deciding which to choose a wooden box is a great place to start before moving on to stackable options.
Prowler Sled
This is another bit of kit that's risen in popularity with the Hyrox boom and it's still proving to be one of the most popular training tools. Sleds, specifically Prowler Sleds provide a killer workout requiring strength and endurance to move them over the line. Whether it's pushing, pulling, or dragging these machines require a range of techniques for success.
Sleds target the legs, glutes, arms, shoulders, and build cardiovascular fitness, whats not to love? There are a lot of variants out there such as the Torque M4/M1 or even the traditional prowler sled but any of these options will help to build strength throughout the body and increase cardiovascular fitness levels.
Sandbags
Similar to the Sleds we just looked at Sandbags can be used to hit many of the same areas. Sandbags are the ultimate functional tool that will build a host of transferrable skill sets when it comes to picking up and moving objects. It more closely replicates lifting real-world items over a perfectly shaped barbell with a knurled handle grip.
As CrossFit focuses on all-round fitness adding these into training is a must. They will build flexibility, core strength, and all-around toughness needed to get through workouts. We recommend using sandbags that feature handles like our PU Carbon Sandbags which are good for increasing grip strength, more dynamic exercise options, and will be easier to move around with.
Kettlebells
If there was one tool CrossFitters can't live without for their fitness it's kettlebells. Strength training and muscle building come to mind when you think of these free weights, but there's more to them than this. CrossFit competitors need to be able to move through a wide range of motion, handle heavy weights while off-balance, and have the endurance to do this continuously.
This is why kettlebells are so popular in CrossFit as they help train core stability, mobility, and endurance. They can be used in a wide range of functional exercises which can then be transferred into the movements performed in class or competitions. One of our favourites is adding them into circuit training sessions as part of WODs or AMARAPs to get the heart rate going.
Barbell + Weight Plates
Functional fitness comes in many forms but nothing beats a traditional Olympic Barbell, Weight Plates and Rig combination. Cardiovascular endurance is essential in CrossFit, but so is power and strength. Athletes need to be well-balanced in both aspects, they need to be strong enough to make the required lifts but need the fitness levels to endure a variety of session types and lengths.
In the off-season, athletes might focus on building strength by lifting for lower volumes focusing on key movements like the squat, deadlift, and clean & snatch. Building strength is a prerequisite of the sport and will improve overall conditioning in all other aspects of training, but it doesn't mean it is the only way athletes need to train.
Moving into competition season is the perfect time to mix up training to be more fitness-specific by moving into more lightweight high-volume training sessions. However, this is just the start as a whole host of other factors should be considered when strength training for CrossFit such as periodisation, fitness goals, and current strength level.
Conclusion
With all of this in mind, CrossFit and functional training styles look set to continue being a major focus in the world of fitness over the next few years as people continue to place more focus on functional fitness. If you're interested in building a functional training space or want to discuss any of the equipment in this blog simply get in touch with our team today at 0131 526 3770 or email us at [email protected].
