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  1. Before you start, you must warm up. For five minutes you should run. Then for about eight to ten minutes you should do some push-ups, some squats, some Burpess (burpees is doing a push-up get up do a jump and repeat). Never start cold training, you must be sweating and you must have moved every joint in your body.
  2. Keep track of your training by writing down your score in a notebook or on your mobile phone; in terms of the weights you use to make the circuits, the time it takes you to do the training or the number of repetitions to do throughout the circuit.
  3. Focus on learning movement well, especially the basics. Stop worrying about weight and time. At the beginning, just worry about the movement, the goal of doing the movement well is not to have future injuries or to catch bad vices when it comes to the execution of the exercise. To learn the movement, you can learn the technique in centers where they do Crossfit, with specialized instructors or with tutorials that come out on
  4. Be ambitious and run the circuits whenever you are motivated and feel like running them, this is how you improve. Try to change the number of repetitions, series or time as the days go by. In this way you set yourself new challenges and improve faster. Seeing that you improve over time you will continue to be motivated and engaged in exercise.


It is fundamental to change in the workouts to be carried out by the fact that in this way the body is not accustomed to some basic movements.

Our body is not used to doing only the movement of the chest, arm or shoulder, it is used to doing a combination of multiple. In order for our bodies to be muscularly balanced from the neck to the feet we must begin to intermingle exercises such as running, pushing and pulling. To add intensity to your routines you could add weight to your routines.

Functional movements

These are the movements that you usually perform in Crossfit, the positive thing about these movements is that they are used in real life. Examples could be lifting, squatting, running, pulling, pushing, and jumping.

Both the beginner trainings for advanced Crossfit people are packed with functional movements. In other words, it doesn't matter what level you have since the routine is going to be exactly the same, what will change is going to be the intensity of the training.

High intensity

What is high intensity for some does not have to be high intensity for others. In Crossfit you can see people from every age range from grandparents, grandmothers, adults or teenagers doing the training. But this plurality of people in Crossfit is not strange since in each training they can change the intensity.

As previously mentioned, the way to disrupt the intensity would be to put more weight, more reiterations in a training or limiting the minutes to do the training.



? Burpee?

Vertical bending supported on the wall


CINDY5 Pull ups10 Squats15 SquatsThe maximum number of rounds possible in twenty minutes: After a series of rounds, move on to the next exercise.
BARBARA20 Pull ups30 Push ups40 Push ups40 Push ups50 SquatsMake a series of the first exercise and move on to the next exercise when you have finished each and every one of the exercises and you have already started the next series.
CHELSEA5 Pull ups10 Push ups15 squatsRun over thirty minutes altogether. In each and every minute carry out an exercise.
NANCY400 meters runningAll possible dominoesFor the pull-ups you have a time of twenty minutes(Make the maximum possible)
ANNIEJump into the BattleAbdominals5 rounds. A complete round is when you've jumped rope and your abs have been done.
LYNEEBanking PressDominatedMaximum number of repetitions in five rounds: Two minutes per round, 1 minute for bench press and one minute for pull-ups.
MARY5 Vertical Flexions (Feet on the wall )10 Squats with one foot15 dominatedThe maximum number of rounds possible in twenty minutes
ANGIE100 Pull Up 100 Push Up 100 Crunches 100 Squats 100 SquatsTake as little time as possible
DEATH by Puppets1 Bend in the first minute2 Bend in the second minute3 Bend in the third minuteIn the first minute make a reiteration and rest what is left of the minute, in the second minute make 2 reiterations the rest of the minute rest, there will come a time when you will not have the strength to make more reiterations, and in addition to this as the minutes go by and the reiterations increase you will have less minutes to rest and the minute will be over, in that instant you will have finished the circuit.
G.I JANE100 Burpees with Domination (bending, squatting and domination)In the shortest possible time

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