3 workouts for beginner crossfitters

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Artyom Mikhaylin in his guest article tells what CrossFit is, and also gives examples of workouts of all difficulty levels for those who want to test themselves and try something new.

At the moment, the fitness industry is more and more overwhelmed by new trends. People want to learn and try something new in their workouts, to bring variety to them. Perhaps this is why the popularity of CrossFit is growing from year to year.

Here are some examples of how you can most effectively and safely start your CrossFit workout.

What is CrossFit

CrossFit is a fitness system created by Greg Glassman, a brand (trademark of CrossFit) and a competitive sport. Basically, crossfit training is a circuit training (exercises are done with constant repetitions) and consists in performing blocks of exercises in the allotted time.

CrossFit strives to develop strength, endurance and agility in a person. To develop these qualities, three main blocks of exercises are used:

• gymnastic (exit on the horizontal bar);
• metabolic (rope exercises);
• strength (squats).

In CrossFit, workouts are as functional as possible and are aimed at developing many muscle groups at once. A distinctive feature is the availability of workouts of the day (WOD - Workout of the Day). They feature daily routine exercises with specific conditions that many CrossFit people around the world are trying to accomplish.

Someone comes to CrossFit in order to add variety to a rather dreary and boring training process. Someone is attracted by the challenges that this sport throws down to a person. Someone follows the spirit of competition and teamwork. All this is in CrossFit.

Workouts are markedly different from what people are used to in the gym. The training process itself constantly feeds the person with new challenges. In addition, CrossFit often brings together different people with the same desire to be healthy and strong, as it implies constant teamwork.

Let's make a reservation right away that CrossFit is a rather difficult sport, in which there are many technical and physical difficulties. Therefore, I urge you to find someone with experience and knowledge in this area and not take up training if you are in poor physical shape.

If you decide to try CrossFit, here are a few workout options.

Simple level

Start with bodyweight training (calisthenics).

As an example, I can cite a workout that is quite common in CrossFit.

1. Rowing without interruptions as a warm-up - 5 minutes.

2. A good warm-up. During it, it is worth paying attention to all the main joints.

3. Pull-ups (possible on a low bar) - 5 times.

4. Push-ups (possible from the bench) - 10 times.

5. Squats - 15 times.

You need to do as many laps as possible in 20 minutes.

6. Then run for 1.5 kilometers (should be done as quickly as possible).

7. The workout ends with stretching.

In bodyweight training, you can listen to your body and focus on technique. Don't try to chase records straight away. This workout just looks easy. In fact, you have to do about 60 pull-ups, 120 push-ups, and 180 squats.

Average level

Further, the workout can be complicated and new elements can be gradually added. Let's take an example of a more difficult workout, but with similar elements.

1. Rowing without interruptions as a warm-up - 5 minutes.

2. A good warm-up.

3. Raises the legs to the chest in the hanging - 10 times.

4. Jumping rope at a maximum pace - 50 times.

5. Push-ups with a pause at the lowest point (you need to hold your chest near the floor for 2 seconds) - 8 times.

6. Again jumping rope - 50 times.

7. Squats with a dumbbell in one hand (the dumbbell should be held at shoulder level in a bent arm. When you get up - shift the dumbbell to the other hand) - 10 times.

You need to complete five such circles.

8. Sprint 400 meters (running at a high pace).

9. The workout should be finished with light stretching.

Difficult level

For a beginner, such training is not suitable, as it requires good physical fitness.

1. Rowing without interruptions as a warm-up - 5 minutes.

2. A good warm-up.

3. Raises of straight legs to the crossbar - 8 times.

4. Jumping rope at a maximum pace - 50 times.

5. Double jumping rope - 10 times.

6. Explosive push-ups (with hands off the floor during lifting) - 10 times.

7. Sprint 100 meters.

8. Squats with a barbell on the chest - 5 times.

You need to complete five such circles.

9. Squats - 100 times.

10. The workout ends with light stretching.

As you can see, here is a scheme for building a workout that is quite common for CrossFit: warm-up, workout of the day, aerobic endurance exercise, hitch (stretching).

Having studied these schemes, you can understand how to build your own workouts and how to gradually increase the load.

The training data is given as an example. I hope that if you follow them, you will do it with a clear understanding of the process. Remember to keep track of your heart rate (keep it no higher than 80% of your maximum), take recovery pauses between laps, and drink water. Do not chase records, it can be fraught with injury.

You can learn more about exercises by studying the workouts of the day on the official website. But I urge you to find a competent specialist with a licensed trainer in this field and a specialized gym if you decide to try yourself in CrossFit.

Be patient, the results will show over time. Together with them, an ever-growing interest in new training and challenges will appear.