CrossFit is a competitive exercise program that combines high-intensity workouts, low-carb nutrition plans and functional fitness. It is a combination of functional exercises that mimic real-life movements and usually require little or no equipment, such as burpees, push-ups and sit-ups, as well as movements with weights, dumbbells, kettlebells, jump ropes, pull-up bars, rings, and medicine balls. Do you need more moves? Read The 10 Best Martial Arts Programs to Include in Your Exercise Routine. While a combination of high-intensity, speed, and weight exercises can be dangerous, the biggest consideration to consider is your physical limitations.
But unlike traditional HIIT workouts, CrossFit exercises often use different equipment, such as bells, paddlers and bicycles, medicine balls, speed ropes, rings, and plyometric boxes. The bench press is not a common exercise in Crossfit, but it can be a great way to increase power and improve locking force and pressure movements above the head for other lifts. The basis of the exercise protocol is a combination of high-intensity workouts, low-carb nutrition plans and functional fitness. This CrossFit workout for beginners is built like an inverted pyramid, where the initial exercise has the most repetitions and you go down steadily as lactic acid builds up. In addition to the types of CrossFit workouts, learn about nine of the most popular WODs and fundamental CrossFit exercises further down this page.
If you're considering visiting a CrossFit gym, but are put off by the incredibly demanding workouts above, let us put your mind at ease. The most obvious thing is that you will be doing large numbers of repetitions of a handful of exercises at high speed. To help you familiarize yourself with the jargon, we detail six types below: Go down to a deep squat with your thighs at least parallel to the floor then climb back up and jump into the air. Land softly and go straight to another squat position; Do a quarter-mile run followed by 40 squats in the air, 30 squats, 20 burpees and 10 push-ups; Do 21 deadlifts and burpees followed by 15 of each and then 9 of each; Finish with 75 to 100 more jump-rope turns; The overhead squat is the best exercise for the core; The Front Squat has always been a staple exercise in Olympic weightlifting programs; The third of George's CrossFit beginner workouts is the Helen; The Barbell Row is one of the most effective assistance exercises you can do to increase your squat, bench press and Deadlift. If you're someone who's motivated by competition to push yourself physically, CrossFit can be a great workout for you that generates quick results. Check out Part 2 with more training for beginners here.
You don't have to dive straight into the advanced CrossFit WOD when you're new to it - in fact, you probably shouldn't - instead accelerate with these 15 WOD CrossFit energizers for beginners. While there are only two exercises in this workout, you can easily substitute more or different high-intensity exercises to change the system.
