crossfit for beginners

CrossFit for beginners

CrossFit for beginners

CrossFit

“The most efficient way to get fit”

What is CrossFit?

CrossFit is a fitness program designed to improve Strength, Stamina, Flexibility, Power, Speed, Coordination, Agility, Balance, Accuracy, Cardiovascular and Respiratory endurance. It is the foundation of all athletic needs that helps improve fitness and health.

Among all various fitness regimen CrossFit is the best. Anyone who takes care of themselves can do CrossFit. For beginners to perform in a safe way, here are few essential guidelines.

CrossFit for beginners:

crossfit workout for beginners

To understand the language of CrossFit, beginners should learn few vocabularies / acronyms. Apart from these there are 12 foundational movements in CrossFit for beginners. These foundational movements help develop more complex workouts in CrossFit.

CrossFit language:

There are many terminologies used in CrossFit, for beginners. Understanding few of these terminologies are necessary to begin CrossFit. The essential vocabularies for beginners are “WOD”, “AMRAP”, “for time”, and “score”.

WOD (Workout Of the Day):

CrossFit workouts are combination of compound movements preformed consecutively at high intensity. Set of various exercises done in a day is the “workout of the day” or “WOD”. In simple terms the word “workout” in regular gym is the “workout of the day” in CrossFit.

AMRAP (As Many Rounds As Possible):

This simply means to perform a prescribed set of exercises as many rounds as possible within a given period. The goal is to increase the total number of repetitions over time.

For time:

It is just a race against time. It simply means the time duration taken to complete the workout of the day. The goal is to reduce the time taken to complete the WOD over time.

Score:

In an AMRAP workout of the day, the total number of repetitions completed within the given time limit is the score. The goal of measuring the score is to increase it gradually over time.

12 foundational movements in CrossFit:

The CrossFit foundational movements are the base to develop and perform more complex WOD.

  1. Air Squat
  2. Front Squat
  3. Overhead Squat
  4. Shoulder Press
  5. Push Press
  6. Push Jerk
  7. Dead Lift
  8. Sumo Deadlift High Pull (SDHP)
  9. Medicine Ball Clean
  10. Thruster
  11. Wall Ball
  12. Pull-up

CrossFit Workouts for beginners

5 not so complex CrossFit workouts. For beginners there is a method called scaling that helps move up the ladder. Beginners can do an alternate exercise that uses the same biomechanics and works the same muscle group. This helps improve strength and form to do the actual exercise prescribed in the WOD over time.

5 CrossFit workouts for beginners:

1. Cindy WOD

20 min AMRAP

  • 5 pull-ups
  • 10 push-ups
  • 15 squats

Progression: Aim to complete 15 rounds within 20 mins and try to complete 35 rounds over time.

Movement scaling:

Pull-ups: Negative pull-ups, assisted pull-ups, jumping pull-ups.

Push-ups: Knee assisted push-ups, Bench push-ups, Barbell in the rack push-ups

Squats: Box Squat, air squats, goblet squats

2. Grace WOD

30 reps

  • clean & jerks (benchmark weight 60 / 42kg)

Progression: Complete 30 repetitions within 8 mins and try to complete 30 repetitions within 2 mins over time.

Scaling:

Begin with lower weights and gradually increase over time. Select a weight with which 12 – 15 repetitions can be doable at a stretch.

3. Lynne WOD

5 rounds for max reps

  • Body weight bench press max reps
  • Pull-ups max reps

Progression: Try to complete 100 complete 100 reps altogether and aim for 250+ reps over time.

Movement scaling:

Bench press: Select a weight with which 12 – 15 repetitions can be doable at a time.

Pull-ups: Negative pull-ups, assisted pull-ups, jumping pull-ups.

4. Kelly WOD

5 rounds for time

  • run 400 meters
  • 30 box jumps (24” / 20” box)
  • 30 wall balls

Progression: Beginners should aim to complete 5 rounds within 20 mins and gradually reduce the time needed to less than 17 mins over time.

Movement scaling:

400 m run: Begin with 200 meters.

Box jumps: Step ups, step up & jump back, Low height box jumps.

Wall balls: Select a ball with which 12 – 15 repetitions can be doable at a time.

5. Fran WOD

21 – 15 – 9 reps for time

  • Thrusters
  • Pull-ups

Progression: Try to complete within 10 mins and gradually reduce the time needed to less than 3 mins over time.

Scaling:

Thrusters: Select a weight with which 12 – 15 repetitions can be doable at a time.

Pull-ups: Negative pull-ups, assisted pull-ups, jumping pull-ups.

Reference:
http://library.crossfit.com/free/pdf/Foundations.pdf

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