5 Best CrossFit Workouts For Beginners
Hello, readers welcome to Fitness Nama, in the last post we have discussed what is CrossFit training? and the problems related to CrossFit training. Here we will talk about the CrossFit workouts for beginners. So let us know about that…
If we talk about fitness trends, it is impossible not to mention CrossFit workout or training. This high-intensity training program constantly incorporates new functional movement variables and seems to be here to stay.
In addition, it can be done by anyone, regardless of their physical condition. This is because all CrossFit or WODS workouts (Workout Of The Day) are scheduled and adjusted according to the fitness of each athlete.
The first WOD (Workout Of The Day) should not be scary but it should challenge and change the athlete. CrossFit workouts range from exclusive bodyweight routines to weight training. The important thing is to pay close attention to personal abilities and try. These are some CrossFit workouts for beginners:
1. Half Cindy
The first training consists of repeating the round as many times as possible, in a fixed period of time. This routine requires performing 5 pull-ups, 10 push-ups and 15 squats repeatedly for 10 minutes.
While Cindy is performed for 20 minutes, for beginners it is preferable to start with 10. At first, the body is not used to the resistance required for several WODS. That is why it is important to learn what the body is capable of doing and how quickly it reaches exhaustion.
When noticing fatigue it is possible to modify the exercises a little so as not to force the muscles or make bad movements. A good option is to use resistance bands for the pull-ups or perform the push-ups on the knees.
2. Total CrossFit
The main objective of this exercise is weightlifting. It does not require a specific time to do it, but it does require the full realization of the routine. It consists of 5 squats with weight, 3 shoulder presses and 3 deadlifts.
Although these exercises seem intimidating, it only takes time and the athlete gets used to the elements to lift. By not controlling time, the focus is on learning how weight affects the body and how safe it is to move.
The way to perform the movements and safety is very important for this exercise, so it is advisable to consult a coach or specialist if you have doubts.
While time is not important for this WOD, an exercise must be completed to move on to the next one.
3. Helen WOD
This training consists of 3 rounds. Each round consists of running 400 meters, performing 21 American kettlebell swing and 12 dominated, which must be performed as quickly as possible.
Although running seems simple, it is important to regulate the speed and not start so fast, because the exhaustion will be reached very soon. The resistance in CrossFit is very important, as well as to learn little by little what the body can hold and the weight it is capable of handling.
To facilitate these exercises it is possible to change to a Russian kettlebell, where the movement with the weight only reaches its maximum point of trajectory, the height of the nose, that is to say in a direction parallel to the ground. It is also advisable to wrap a band of resistance in the assistance bar to perform the pull-ups with less complexity and effort.
4. Wall Ball and Burpees
The purpose of this WOD is to perform as fast as possible repeats of Wall ball and burpees or frog jumps. The repetition scheme is 21, 15 and 9. This allows breaking those sessions in blocks of 3. 21. It can be broken down into 3 rounds of 7, 15 in 3 rounds of 5 and 9 in 3 rounds of 3. In this way, If he considers it necessary, the beginner can take a break by dividing the routine.
The combination of Wall ball and frog jumps, works all the muscles of the body, mainly the legs and the arms and shoulders.
For beginners, it is recommended to focus strongly on the hips and not on the shoulders. While throwing the ball your elbows should be close to the body to provide more flexibility and opening to the arms. As for the frog jumps, it is suggested to stop as little as possible, since stopping is harder to start again.
5. Abs and Lunges
Also Read: 12 Best Abs Exercises Workout for Abs
This routine seeks to improve resistance by incorporating an interval to reverse fatigue. The goal is to complete 3 3-minute rounds with two-minute intervals to rest. Each set consists of 15 crunches and 15 thrusts repeated during the 3 minutes. The sets can be pushed as much as possible.
As training becomes easier, it is possible to add weight to the lunges or add two more rounds to complete 5.
The main advantage of CrossFit is that it allows you to adapt your workouts to each athlete and even to beginners. It provides adaptation by modifying the time, changing the number of repetitions and regulating the resistance. Although at first, it is often intimidating, when you begin to know the body and its reactions to certain stimuli, the performance can improve considerably.
As in most of the training, the results of the CrossFit workouts are the result of a progressive work and with time and effort. You can all achieve it. It’s just a matter of not getting discouraged.
Hope you liked our post. If any points left which can be added to the post, write in the comment section. Share this post on social media. This will help me in publishing more and more posts. Thank You!