What is the 14 20 Rule in CrossFit?
CrossFit is a high-intensity fitness program that has taken the world by storm in recent years. It has become a favorite among fitness enthusiasts because of its focus on functional movement and its ability to produce fast results. One of the most important concepts in CrossFit is the 14 20 rule. In this article, we will discuss what the 14 20 rule is and why it matters.
What is CrossFit?
Before we dive into the 14 20 rule, let’s first define what CrossFit is. CrossFit is a fitness program that was created by Greg Glassman in 2000. It is a high-intensity program that combines elements of weightlifting, gymnastics, and cardio. The workouts are designed to be challenging and constantly varied, with the goal of improving overall fitness and health.
The 14 20 Rule Explained
The 14 20 rule is a concept that was introduced by Greg Glassman himself. It refers to the idea that any CrossFit workout that lasts longer than 20 minutes should not exceed 14 rounds. This is because workouts that are too long or too intense can lead to injury and overtraining.
Why Does the 14 20 Rule Matter?
The 14 20 rule is important because it helps to prevent injury and overtraining. When CrossFit workouts are too long or too intense, they can put a lot of stress on the body. This can lead to injuries, burnout, and a lack of progress. By limiting the number of rounds in longer workouts, athletes can maintain proper form and intensity, while still achieving the desired results.
How is the 14 20 Rule Used in CrossFit Workouts?
The 14 20 rule is used in a variety of ways in CrossFit workouts. For example, a workout might include 10 rounds of a specific exercise, with a time cap of 20 minutes. This ensures that athletes are able to maintain proper form and intensity throughout the workout, while still challenging themselves.
Examples of CrossFit Workouts that Follow the 14 20 Rule
Here are a few examples of CrossFit workouts that follow the 14 20 rule:
| Name of Workout | Number of Rounds | Time Cap |
| Murph | 10 | 60 minutes |
| Angie | 8 | 20 minutes |
| Cindy | 14 | 20 minutes |
Conclusion
The 14 20 rule is an important concept in CrossFit. It helps to prevent injury and overtraining by limiting the number of rounds in longer workouts. By following this rule, athletes can maintain proper form and intensity, while still achieving the desired results. As with any fitness program, it is important to consult with a doctor before starting CrossFit, especially if you have any pre-existing injuries or medical conditions.
