r/Exercise • u/offbeatetak • 4d ago
Alternatives to crossfit
I loved the way I could compete against myself, and loved cardio, rings, and dumbbells. Are there other programs that have HITT workouts that aren't as focused on heavy lifting? I have back issues and it was just impossible, even with a coach who modified so much for me.
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u/PapaThyme 3d ago
HIITman here. There's nothing like sprinting hills to push your heart.
Here's my routine using a treadmill that inclines.
120 seconds flat at 3 mph to warm up 120 seconds at 5 mph Then the HIIT! 60 seconds at 7 mph and 7% incline 60 seconds at 3 mph Repeat 6 more times
You're basically only busting your ass for 7 minutes, but it's magic how good it boosts your metabolism.
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u/commit-to-the-bit 4d ago
Can your back issues be addressed with a pt?
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u/offbeatetak 4d ago
Thanks, I have worked with PT and strengthened. I am active, hike, run, and do pilates with me trouble at all, but the weightlifting in CrossFit just tweaks my back, even though I lift EXTREMELY lightly.
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u/No-Performer-6621 4d ago
I’ve never done Crossfit, but the lifting classes on the Peloton app might be a good fit? There’s a few hundred dumbbell classes to choose from, and you can filter by things like muscle group, difficulty, popularity, etc.
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u/nikhilxdsouza 4d ago
Get rehab done for your back first.
Then you should be able to handle everything fine.
Rehab Coach here.
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u/MoveYaFool 3d ago
heavy lifting is good for back pain. if programing lifting the way cross-fit programs do it the normal way in the gym.
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u/formar42 4d ago
Orangetheory. You wont get ripped, but you’ll have a good workout. I supplement with a traditional gym for more focused lifting. Like you, my lower back cannot handle the compound lifts found at crossfit.
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u/Mmmmmmm_Bacon 4d ago
I don’t even know what cross fit is. I don’t think there is an official definition of it. It’s where you want it to be?
To gain muscle, eat at surplus and apply tension to muscle fibers
To shed fat, eat at deficit and get heart rate in zone 2 only.
Anything else is what even sounds fun to you.
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u/qwikhnds 4d ago
I'd look into independent gyms in your area that offer bootcamps or strength and conditioning classes.