5 crossfit workouts for beginners
If we talk about fitness trends, it’s impossible not to talk about CrossFit. This high-intensity training program continuously incorporates new functional movement variables and looks like it’s here to stay.
In addition, it can be done by anyone, regardless of their physical condition. This is because each and every CrossFit or WODS (Workout Of the Day) training is scheduled and tailored to the skill of each athlete.
The first WOD should not be frightening, but should challenge and move the athlete. CrossFit trainings range from exclusive anatomical weight routines to weight-bearing exercises. The essential thing is to pay close attention to personal abilities and also to seek them out. These are certain trainings for beginners:
The first training consists of repeating the round as many times as possible, in a timed time period. This routine requires performing five mastered, ten push-ups and fifteen squats repeatedly over ten minutes.
While Cindy takes twenty minutes, for beginners it is preferable to start with ten. At first, the body is not accustomed to the resistance required for multiple WODS. Hence it is essential to learn what the organism is capable of doing and how fast it reaches exhaustion.
By appreciating tiredness it is possible to alter the exercises a little so as not to force the muscles or to carry out bad movements. A good option is to use resistance bands for the dominated ones or to make the flexions of arms supporting the knees.
The main objective of this exercise is weight lifting. It does not require a certain time to make it but the total realization of the routine. It consists of five weight squats, three shoulder presses and three dead weight lifts.
Although these exercises look intimidating, only time is needed and the athlete gets used to the elements to be lifted. By not monitoring time, the focus is on learning how weight affects the body and the extent to which it is possible to move safely.
The way of making the movements and the safety are fundamental for this exercise, so it is convenient to ask with a trainer or specialist if you have doubts.
While time is not essential for this WOD, you do need to fill out one exercise to move on to the next.
This training consists of three rounds. Each round consists of running four hundred meters, doing twenty-one American kettlebell swing and twelve dominated, which have to be done as fast as possible.
Although running seems easy, it is essential to regulate the speed and not start so fast, because exhaustion will be reached very soon. Resistance in CrossFit is fundamental, as is learning little by little what the body can bear and the weight it is capable of handling.
To facilitate these exercises it is possible to move to a Russian kettlebell, where the movement with the weight only reaches its maximum point of trajectory, the height of the nose, or in a direction parallel to the ground. It is also recommended to wrap a resistance band in the assistance bar to carry out the dominations with less difficulty and sacrifice.
Wall Ball and burpees
The purpose of this WOD is to make as fast as possible repetitions of Wall ball and burpees or frog jumps. The pattern of reiterations is twenty-one, fifteen and nine. This leaves those sessions broken into blocks of three. Twenty-one can be separated into three rounds of seven, fifteen into three rounds of five and nine into three rounds of three. In this way, if he considers it necessary, the novice can take a break by dividing the routine.
The combination of Wall ball and frog jumps works each and every muscle of the body, primarily the legs and arms and shoulders.
For beginners it is advisable to focus the force on the hip and not on the shoulders when throwing the ball and not hold the elbows close to the body, to give more flexibility and openness to the arms. As far as frog jumps are concerned, it is advisable to stop as little as possible, while stopping is more difficult to get back on track.
Abdominals and lunges
This routine seeks to progress the resistance incorporating an interval to make the fatigue recede. The goal is to fill three three-minute rounds with 2-minute rest intervals. Each sequence consists of fifteen abdominals and fifteen thrusts repeated over the three minutes, pushing as much as possible.
As training becomes simpler, it is possible to add weight to the strokes or add 2 more rounds to fill five.
The main advantage of CrossFit is that it allows each athlete and even beginners to adapt their training. Altering the time, the number of repetitions, the weight or the mechanics of certain exercises facilitates some movements, regulating and improving resistance. Although at first it is usually intimidating, when you begin to know the body and its reactions to certain stimuli, performance can progress noticeably.
As in most training, the results of CrossFit are the result of progressive work and with time and sacrifice, you can all achieve it. It’s just a matter of not getting discouraged.