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CrossFit for Beginners

Are you pondering getting into the CrossFit craze?  Perhaps you have seen or spoken to your friends about it?  Maybe you’ve heard people raving about the challenges of CrossFit and the amazing results you can achieve?  Whatever your reason we’ve got some great beginning workouts to get you started. 

It’s important to keep in mind that CrossFit can be extremely challenging so starting slow and easing your self into is the best thing you can do.  Take these 7 WODs (Workout of the Day). and begin your journey to become the best you can be.

  • Simple Burpees

Burpees are squat thrusts done in 4 movements.  First, start in the standing position then bring your feet into a squat while your hands are on the ground.  Kickback your feet into a plank with arms fully extended. Then immediately come back to a squat and stand back up straight on the count of 4.  Do as many of these as you can for 8 minutes. 

  • 10 to 1

Grab a kettlebell that is a moderate weight for your strength level.  After you find the right fit perform kettlebell swings 10 times.  Then do 10 dumbbell thrusters which are where you hold the dumbbell at your chest for a squat.  Finish by standing upright and raising the dumbbell over your head. Now you want to go back kettlebell swings for a 9 count and keep repeating both exercises until you get down to one.

  • Squats, Pull-Ups, Presses, Running

Here you are going to perform 3 rounds of every exercise below as fast as you can.  Grab a barbell with a weight you are comfortable with at first. Then do 12 front squats, 10 pull-ups, and 8 push presses. A push press is where you grab the barbell at your chest and then slightly bend your knees and thrust the bar up over your head.  After those run a ¼ mile. 

  • Lunges and Jumps

For this one, you’ll need a jump rope and a barbell with moderate weight.  Then, you’ll perform 15 lunges for each leg with the barbell followed by jumping 60 times with the rope.  Do these for 5 rounds at your fastest pace.

  • Tabata Push-Ups and Lunges

Tabata refers to doing an exercise for 20 seconds then resting for 10 and repeating.  First, perform the push-ups followed by lunges. Alternate these for 8 minutes.

  • Burpee Box Jumps

For this exercise, you’ll do 8 burpees and then jumping up on a box.  After that, you jump back down and do 16 kettlebell swings. You’ll do these as many times as you can in 8 minutes.

  • Body Weight Routine

You’re going to do these for 3 rounds of 10 reps as fast and hard as you can.  Start with air squats which are when your feet are at shoulder width and arms extended out in front of you.  Then squat. Next, you’ll do sit-ups, push-ups, and ring rows. Ring rows are when you grab a set of hanging rings and lean back arms extended.  Then pull yourself up. After those finish with burpees.

These are 7 great WODs to get you started and feed your hunger for CrossFit.  Remember to take it easy for the first few days and build up to a faster pace and heavier weight.


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