The aerobic system is largely overlooked in the CrossFit community, the emphasis that is always placed on training is intensity over everything else. The intensity point is not necessarily a problem because it helps people see vast results very quickly.
The downside of it though is even though the results are great initially, it leads to plateauing quickly and your training adaptations stall out.
The reason for this is because most people lack any real aerobic system development. It’s primary role in the situation mentioned is to help the body recover from hard bouts of training and to use fuel/create energy more efficiently.
The most effective way I have found for developing an aerobic system that is applicable to all the demands of CrossFit is the circuit above. Some reasons why I find it best are:
- you are rotating the muscle groups that are the primary drivers of movement, similar to what is done in most CrossFit workouts. Teaching the body how to pump blood through out the body with causing any vasoconstriction
- the circuit is performed while only nasal breathing. This is two fold, one it teaches people how to breathe properly utilizing the entire diaphragm and two it’s a natural governor on training intensity, keeping the individual parasympathetic.
- Lastly, the different machines cover all the major movements patterns used in CrossFit: bike: upper and lower push, row/ski: upper pulling and lower hinging, single unders: lower leg and general shoulder endurance